Month: December 2024

This cheesecake is so close in taste and texture to the traditional kind many people have been fooled… in a good way! The use of nutritional yeast achieves the traditional cheesy flavour while the berry topping gives an antioxidant boost. Using frozen blueberries doesn’t affect this nutritional benefit. The powerful antioxidants found in blueberries include anthocyanins, the colourful pigments that give many foods their wonderful shades of blue, purple and crimson.

MAKES 12–16 SLICES | 25 MINUTES | FREEZER-FRIENDLY

Ingredients

Base

• 2 dried figs, finely chopped
• 1 cup raw soaked almonds
• 1 cup shredded coconut
• 1 teaspoon vanilla extract
• 1 tablespoon tahini
• 1 tablespoon honey
• 1 tablespoon filtered water

Filling

• 1 ½ cups raw cashew nuts
• pinch of salt
• 1 cup filtered water
• juice of 1 lemon
• 1 teaspoon savoury or nutritional yeast
• ¼ cup maple syrup
• 100g cacao butter, melted

Coulis

• 1 cup frozen blueberries
• juice of ½ a lime
• 2 teaspoons honey
• ½ teaspoon psyllium husk

Method

1. Make the base first. Place all the ingredients in a food processor or blender and process until well combined and of a sticky texture.
2. Line a 21 cm springform cake tin with greaseproof paper. Evenly spread the mixture into the prepared tin, pressing down firmly. Set aside while you make the filling.
3. To make the filling, place all the ingredients except the cacao butter in a food processor or blender and process until smooth and creamy. Add the melted cacao butter and process for 5 seconds until well combined. Pour the filling over the base and place in the fridge.
4. Place the blueberries, lime, psyllium and honey in the food processor or blender and process until smooth. Pour the coulis over the chilled cheesecake and return to the fridge until ready to serve.

From decadent feasts to endless party platters, festive cocktails and indulgent desserts, it’s no wonder this time of year feels like a never-ending buffet. And while all of this can be part of the holiday magic, it can also leave you feeling overly full, sluggish and wondering why your ability to say no seems to have disappeared without notice.

Sound familiar? You’re not alone. Overeating during the holidays is something so many experience. And here’s the thing – it’s not a lack of willpower. There are usually so many factors at play, biologically, nutritionally and emotionally. Yet, here’s the good news: once you understand what’s really driving those urges to overeat, you can approach the holidays with more awareness and self-compassion. You don’t need to feel deprived or overly restrictive – this is about making choices that help you feel good, both in the moment and after the celebrations are over.

Let’s explore why overeating tends to creep in this time of year.

Alcohol’s role in appetite

It’s no secret that alcohol flows more freely during the festive season, but did you know it can disrupt the hormones that regulate your appetite? Alcohol interferes with leptin, the hormone that signals to your brain that you’re full. It can also lower your inhibitions, making it easier to reach for extra snacks or that second (or third) helping at dinner. Be mindful of how much you’re drinking and alternate alcoholic beverages with water or sparkling water to stay hydrated. Avoid drinking on an empty stomach as alcohol is absorbed into the bloodstream rapidly. Consuming a nourishing and satiating meal before drinking can also help stabilise your blood sugar and curb the urge to overeat.

People pleasing at the table

Many of us have a hard time saying no, especially when it comes to food prepared by loved ones. Whether it’s your grandmother insisting you have another slice of the Christmas cake she made or a friend encouraging you to try every dish on the table, social pressure can make it challenging to stick to your boundaries. Practise polite but firm ways to decline, like “That looks amazing, but I’m full right now” or “I’ll try some later.” Remind yourself that saying no to more food doesn’t mean you’re saying no to the person offering it.

Disruptive holiday routines

The festive season often throws our usual routines out the window. Late nights, disrupted sleep and erratic meal times can all impact your hunger and satiety cues. Sleep deprivation, in particular, can increase ghrelin (the hunger hormone) and decrease leptin, making it harder to regulate your appetite. Try to keep some consistency in your routine in and around festive activities. Prioritise sleep, eat nourishing meals based on whole real foods at regular intervals and stay hydrated to help your body feel its best.

Heightened stress and emotions

From last-minute shopping to managing family dynamics, the sense of pressure to make everything perfect can leave you feeling frazzled. Not to mention that, for many, the holidays can stir up complicated feelings, from nostalgia to grief to anxiety. Perceptions of stress, as well as genuine stress, trigger the release of cortisol, a hormone that can increase your cravings for carbohydrate-rich foods. Add in the emotional component – using food as a way to cope with uncomfortable emotions  – and it’s no surprise that you might find yourself reaching for another serve of what’s on offer, even if you’re not hungry. A few long, slow breaths, a quick walk, or even five minutes of quiet time can help calm your nervous system and reduce stress-driven eating. Also take time to acknowledge how you’re feeling instead of suppressing it with food. Journaling, talking with a trusted friend, or simply giving yourself permission to feel your emotions can help you process them in ways that don’t detract from your health.