Healthy Eating news

Nothing is nicer at any time of year than a relative, friend or neighbour surprising you with a home-made culinary treat. Christmas is the perfect time to repay their thoughtfulness in kind - or perhaps start a new trend yourself!

While the range of foodstuffs available in supermarkets and specialist food shops seems to expand daily, nothing compares with a gift of home-made food as a gesture of consideration and affection.

The attempts made by many food manufacturers to emulate that rustic, home-made look in their packaging is testament to the enduring appeal of simple, traditional foods in the face of the often bewildering choice of commercial products on display in stores.

With the economy as a whole and many individual households suffering the effects of the recession, now seems like a fitting time to consider giving unostentatious but very personal gifts like home-made foods.

Simple gifts of home-made food have an important advantage over shop-bought items in that they can be appreciated without awkwardness by any recipients who may be unable to reciprocate this year for financial or other reasons.

Home-made foods such as mincemeat and shortbread will also be well received by any friends and relatives who are entertaining at home this Christmas. Food supplies diminish all too rapidly with a house full of guests - and if they include children, an unexpected extra supply of tasty, nutritious snacks will be especially welcome.

Lemon curd is another traditional favourite that makes an ideal gift on its own or as part of a home-made hamper. It is inexpensive to make and has a taste and texture far superior to most commercial varieties, notes nutritionist Sarah Schenker.

Other foods that make lovely gifts on their own or as part of a home-made hamper are winter fruit compote and raw nut butter - perfect for any foodies among your friend and relatives!

Adding hand-written labels to your food gifts is a final touch that will make the presentation as personal and appealing as the home-cooked taste.

Open the lid of a traditional Christmas hamper and you'll probably find yourself staring at a basket full of calories, fat, sugar and salt. But that's what makes them indulgent once-a-year treats, right?

"Well, yes," says Sarah. "But caring for someone also means thinking about their wellbeing, and it's just as easy to make a hamper that's filled with tasty yet nutritious goodies as one packed with less-healthy products."

Here are Sarah's suggested contents for a traditional, a children's and a foodies' hamper. You can mix and match contents from the different hampers and choose different extra gifts and decorations as additional personal touches.

• Traditional Christmas hamper
  
  Including a few healthier versions of traditional products, such as home-made mincemeat and half-fat Cheddar, reduces the overall fat and saturates content of the hamper. Adding plenty of naturally healthy snacks, such as dried fruits and unsalted nuts, also boosts the vitamins and mineral content.
  
  The cheese biscuits, porridge oats and fruitcake or tea bread are all low in fat and added sugar, while the oats provide plenty of soluble fibre, which can help to reduce blood cholesterol levels (often in jeopardy at this time of year from high intakes of fatty foods!).
  
  The coffee, wine and dark chocolate are all rich sources of antioxidants, but remember you only need a little of each to gain health benefits.
  
  Home-made lemon curd (see recipe)
  Home-made healthier mincemeat (see recipe)
  Medjool dates/fresh and dried figs
  Cranberry jelly
  High-cocoa-solid dark chocolate
  Mixed unsalted nuts
  Mulled wine
  Freshly ground coffee
  Half-fat mature Cheddar
  Water biscuits/oatcakes
  Luxury porridge oats
  Fruit cake/tea bread
  
  Decorate with/extra gifts:
  Crackers
  Christmas tree baubles and decorations
  Christmas mug
  
  
• Children's Christmas hamper
  
  With all the fatty and sugary snacks around, it can be difficult to get fruit into kids at this time of year. This hamper provides plenty of fruit-containing foods and snacks to maximise every opportunity to tempt them: after all, chocolate-covered berries are better than chocolate-covered toffees!
  
  Plenty of low-fat snacks are included too, such as breadsticks, raisin bread or malt loaf, juices, smoothies and fruit jellies.
  
  Home-made shortbread (see recipe)
  Winter berry juices and smoothies
  Yoghurt- and chocolate-covered berries and raisins
  Apple and sultana instant porridge oats
  Spiced raisin bread/malt loaf
  Chocolate nut spread
  Sesame breadsticks
  Mini cheeses
  Fruit jelly pots
  
  Decorate with/extra gifts:
  Small toys
  Blowing bubbles
  Balloons
  Crayons and pencils
  Colouring books
  
  
• Foodies' festive hamper
  
  This hamper focuses on positive eating by including foods high in healthy monounsaturated fats, such as the oils, olives and nuts. The houmous, muesli and oatcakes all provide plenty of soluble fibre, which is good for heart health.
  
  The teas, coffee beans and pomegranate are concentrated sources of antioxidants, which can help to keep the body healthy and reduce risk of some diseases.
  
  Home-made nut butter (see recipe)
  Home-made winter fruit compote (see recipe)
  Olives
  Extra virgin olive oil or omega oils
  Houmous
  Oatcakes/rice cakes
  Feta or ricotta cheese
  Spiced teas
  Pomegranate juice/wine
  Chocolate-covered coffee beans
  Mixed nuts and seeds
  Muesli
  
  Decorate with/extra gifts:
  Pretty candles or tea lights
  Incense sticks
  Aromatherapy oils
  Bubble bath
  

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