Family traditions around the holidays can be a wonderful way to connect the past to the present. In Maryland, many families celebrate Thanksgiving with collards and sweet potato pie. But sometimes a new diagnosis like Celiac disease means making new food traditions for your holiday celebrations. In Michelle Holder’s case, when her mother, Clover, was diagnosed with hypertension and pre-diabetes, it meant making drastic changes to their favorite Jamaican holiday meals. I spoke to Michelle to learn more about how to adapt time-honored, traditional meals to make them healthier without losing flavor.

Michelle Holder is a medical sociologist who taught mindful eating classes, but healthy cooking wasn’t a top priority. That all changed when her mother, Clover, was diagnosed with hypertension and pre-diabetes, and had to drastically change her eating habits. But all was not lost; Clover found joy in cooking again by making better choices and focusing on flavor. This inspired Michelle to create Food at the Center, a business that combines healthy cooking with a focus on wellbeing and the cultural legacy of Black women.

 Speaking of flavor, I was really curious to learn more about the foods Michelle’s family prepares during the Christmas season. “For dessert, we have a traditional Jamaican black cake, which is made with fruit and soaked in rum for a year. It's much moister and more delicious than fruit cake.” She remembers her mother making salted fish, curry goat, and savory oxtail. After her mother’s diagnosis, they had to think differently about how to cook wholesome meals that still had the nostalgic flavors they loved.

I asked Michelle for some tips on making healthier food swaps and adding some Jamaican flair to your holiday meals.

1. For more flavorful meals, start with Jamaican staples like yellow onions, green bell peppers, and plum tomatoes. If you’re feeling adventurous, try some scotch bonnet or habanero peppers. 
2. If you’re looking to reduce sodium but not flavor, try adding more herbs and spices to your meal. Classic Jamaican spices, such as smoked paprika, thyme, and allspice, can add boldness and warmth to savory dishes like fish.
3. If you’re craving your favorite Thanksgiving sides like sweet potato casserole, but want a lower-sugar option, try scaling back on the sugar or syrup. Use a variety of colorful sweet potatoes in the dish, and offer the toppings separately so guests can adjust them as needed.
4. Consider cooking hearty collards or mustard greens for your holiday gathering. For lower-sodium collard greens, use smoked turkey as the base instead of ham hock. 
5. If you have guests with gluten intolerance, consider making a pumpkin pie with a nut- or granola-based crust. 

Healthier holiday meals are important, but not at the expense of your sanity. Try to forget the stress and remember what is most important.  Michelle’s advice, “Focus on enjoying the meal and connecting with the people around you. Take the pressure off yourself to make everything perfect. It doesn’t have to be an Instagram-worthy multi-course dinner. It just has to bring people together.”