It’s easy to reach for bacon-wrapped jalapenos, gooey cheese dips or sugar cookies this time of year. But hearty soups and vibrant salads can be just as delicious — and leave you feeling good long after the party ends.

Cravings for carbs spike during the holidays, especially with shorter days and colder weather. While those foods offer a quick boost, they often lead to fatigue later. Our nutrition expert shares how seasonal ingredients like cauliflower and winter squash can make lighter dishes feel satisfying and indulgent.

Embrace Sweet and Savory Holiday Recipes  

Holiday cravings often combine comfort and flavor. You can create healthy dishes that feel special by pairing sweet and savory elements with nutrient-rich whole foods.

“A combination of sweet and savory elements is generally well-liked and brings out flavor really well,” says clinical dietitian Bridget Shea, RD, at University of Vermont Health – UVM Medical Center.

For salads, try:

• Sweet elements: Apples and dried cranberries add natural sweetness, color and crunch.
• Savory elements: Lentils, nuts or sunflower seeds provide richness, texture and healthy fats. 

A lentil and barley salad with pumpkin seeds, lentils and squash is a perfect example. Lentils and barley together offer excellent plant-based protein, Shea says. “You can satisfy multiple cravings at once and enjoy lighter dishes without feeling deprived.”

Celebrate Cauliflower  

Cauliflower often gets a bad rap for being bland. But this nutrient-dense member of the cabbage family shines during the holidays. Its slightly nutty flavor with hints of sweetness and bitterness makes it ideal for salads.

Pair cauliflower with broccoli, yogurt, honey and lemon for a dish that delivers crunch, sweetness and tartness – all in one bowl.

Winter Squash Is a Winner

Seasonal vegetables like butternut squash are both nutritious and budget-friendly. Rich in beta carotene, squash provides vitamin A for healthy eyes and skin.

For a warming soup, combine squash with ginger for a cozy, invigorating flavor. No butternut squash? Substitute any winter squash you have on hand. Add a can of white beans for extra protein and staying power.

Make Food Fun and Flexible for Gatherings

For parties or buffets, Shea suggests creative, easy-to-eat options like “salads on skewers” or veggies with a hummus dip. These finger-food-style dishes keep things light, bright and convenient for guests, especially when mingling rather than sitting down for a full meal.