Eating right during holiday festivals around the world.

November through January marks one of the busiest, most important holiday seasons of the year around the world. During this time nearly every country in the world has special holidays, which are full of revelry, celebration, and solemn religious observance. These holidays often signal the end of one year and the beginning of a new one. Family and friends play a significant role in the celebrations as they gather to enjoy traditional, perhaps less-than-healthy, meals. This article brings healthy recipes for these festive times from three countries: Vietnam (Tet--New Year's), Mexico (Navidad--Hispanic Christmas), and India (Diwali--festival of prosperity).

For the majority of the Vietnamese, Tet, or New Year's, evokes a magical period when everyone forgets any misfortune from the previous year. Rich or poor, young or old, everyone celebrates Tet with solemnity, yet cheerfulness. Its emphasis is on the triumph of human over animal and of good over evil. Gifts are exchanged between family members with time for fireworks, thus making it a festival of lights. The menu is rich in hand-picked fruit, vegetables, and cakes; especially sweet rice cake. One Tet specialty item is banh chung, which is a square cake made of glutinous rice, green beans, and other ingredients, and then wrapped in doung leaves and boiled. Vietnamese women enjoy preparing pickled onions, bamboo shoot soup, and preserved fruits for this holiday.

The festival of lamps, Diwali, is an ancient tradition that has been celebrated in India for ages. It symbolizes the victory of light over darkness and is a festival of wealth and prosperity. Everyone wears new clothes, and gifts are exchanged between friends and family members. Fireworks are burned, and a lavish feast is made at home. Sweets and vegetarian food are usually the custom. Naan (Indian bread), lentils with curry, rice with milk, richly cooked vegetables, and coconut drinks are special festive foods.

Christmas celebrations in Mexico begin with Las Posadas, which is filled with candlelight processions that begin December 16. Los Posadas tells the story of Mary and Joseph's journey to Bethlehem and the birth of Jesus. Fireworks, singing, and dancing lead up to a special treat. Blindfolded children attempt to break a pinata. Using sticks, the children whack a brightly colored papier-mache likeness of an animal or toy or a clay pot filled with peanuts, sugarcane, oranges, and/or candy. After the pinata is broken, guests enjoy a meal of delicious foods, such as tamales, bunuelos (sweet fritters), churros, and chocolate caliente. Following the sumptuous dinner, gifts are exchanged, and families attend religious ceremonies.

Tet Recipes

VEGETABLE FRIED RICE

  3 T. peanut oil
  2 eggs
1/8 t. salt
1/4 cup water
  1 carrot, chopped
  1 red bell pepper
1/2 cup frozen peas
  4 cups rice
1/4 cup soy sauce
  3 T. lemon juice

In a skillet, place 1 tablespoon of
peanut oil. Beat eggs and salt slightly
and pour into the skillet. Stir until firm
but moist; transfer to a bowl. In a small
saucepan, boil 1/4 cup of water; add
chopped carrots. Boil for 1 minute;
drain. Set aside. Place a wok over
medium heat. Add 2 tablespoons of oil,
eggs, carrots, red bell pepper, and peas.
Stir-fry 1 minute; add rice Fry for 2-3
minutes; add soy sauce and lemon
juice. Cook for 5 minutes; serve hot.
Serves: 6. Calories per serving: 246;
protein: 6 grams; carbohydrate: 34
grams; fat: 8 grams; cholesterol: 70
milligrams; fiber: 2 grams.

Nancy Wong

HOT AND SOUR TOFU
SOUP

1 T. dry shiitake mushrooms
1 T. salad oil
1 garlic clove, minced
1 T. minced fresh ginger
6 cups canned vegetable broth
1 lb. regular tofu, cubed
3 T. lemon juice
2 T. soy sauce
3 T. cornstarch
4 small green onions
1 cup crisp noodles

Cover mushrooms with hot water;
soak for 20 minutes. Drain and discard
stems Cut caps into thin strips.
Set aside. Pour oil into a large pan.
Add ginger and garlic; stir till garlic is
slightly brown. Add broth and mushrooms;
bring to a boil. Add tofu,
cover, and continue cooking for 5
minutes.

In a small bowl, combine lemon
juice, soy sauce, and cornstarch; stir till
smooth. Add small amount of hot liquid
to mixture; gradually add mixture
to mushroom/tofu mixture in pan.
Bring to a boil. Stir in chopped onions.
Serve with crisp noodles on the side.
Serves: 6. Calories per serving: 162;
protein: 9 grams; carbohydrate: 18
grams; fat: 7 grams; cholesterol: 0 milligrams;
fiber: 2 grams

Nancy Wong

SAUTEED SPINACH WITH
GARLIC AND CHILIES

1/2 cup water
  1 lb. fresh spinach, rinsed
  2 T. vegetable oil
  5 cloves garlic, peeled and finely
    chopped
  1 fresh chili, finely sliced
  2 T. vegetable broth
  1 T. soysauce
1/4 t. salt

Put 1/2 cup water and spinach in a large
pan; cover. When spinach is wilted, drain
in strainer. Heat oil in wok; add garlic
and stir-fry till browned. Add spinach,
chili, broth, soy sauce, and salt to wok.
Stir-fry on high for 2-3 minutes; serve
immediately Serves: 4. Calories per
serving: 110; protein: 5 grams; carbohydrate:
8 grams; fat: 7 grams; cholesterol: 0
milligrams; fiber: 5 grams.

Stephanie Tonnu

VIETNAMESE RICE AND
NOODLE SALAD

  5 garlic cloves
  1 cup chopped cilantro
1/2 jalapeno pepper
  3 T. sugar
1/4 cup lime juice
  3 T. vegetarian fish sauce
    (recipe below)
  4 cups water
3/4 cup dried rice noodles
  2 carrots, chopped
  1 cucumber, chopped
1/4 cup mint leaves, chopped
1/4 cup cabbage leaves, chopped
1/4 cup unsalted peanuts

Mince garlic with cilantro and pepper.
Add sugar, lime juice, and vegetarian
fish sauce; stir well. Let stand for 5
minutes. Bring 4 cups of water to a boil;
add rice noodles. Boil for 2 minutes.
Drain well and rinse with cold water.

Combine sauce, noodles, carrots,
cucumber, mint, and cabbage in a large
bowl. Toss well and garnish with
peanuts. Serves: 4. Calories per serving:
116; protein: 2 grams; carbohydrate:
21 grams; fat: 1 gram; cholesterol:
0 milligrams; fiber: 1.5 grams.

Sarah Pham

VEGETARIAN FISH SAUCE

3/4 cup shredded dried seaweed
  2 cups water
  2 cloves garlic
1/4 cup dark Chinese soy sauce
    extra boiling water as needed

Place seaweed in saucepan; add 2
cups of water. Bring to a boil; simmer
for 20 minutes. Add garlic, soy sauce,
and enough water to make about 3
cups total in the pan. Continue to boil
for at least a half hour. At that point,
begin to taste (just a little, though--it's
strong). When the stock is reduced by
about half, it will be almost too salty to
eat, and that means it is ready. Strain
through fine mesh; allow to cool.

HISPANIC
CHRISTMAS RECIPES

ENSALADA DE NAVIDAD
(CHRISTMAS SALAD)

  1 small beet, boiled and diced
  1 carrot, diced
  1 orange, peeled and cubed
  1 apple, peeled and diced
1/4 fresh pineapple, peeled and diced
  1 small banana, diced
  2 T. lemon juice
  2 T. oil
1/4 t. sugar
1/3 t. salt
  1 T. unsalted nuts

In a medium-sized bowl, mix all vegetables
and fruits. In a screw-top jar,
shake together lemon juice, oil, sugar,
and salt. Pour dressing over salad and
toss well. Place in serving bowl; garnish
with nuts. Serve chilled. Serves: 6.
Calories per serving: 127; protein: 2
grams; carbohydrate: 18 grams; fat: 6
grams; cholesterol: 0 milligrams; fiber:
3 grams.

Elsa Ramirez

JUDIAS VERDE'S CON
SALSA DE TOMATE
(GREEN BEANS IN
TOMATO SAUCE)

    2 garlic cloves, minced
    2 T. olive oil
    5 cups green beans
1 1/2 lbs. chopped tomatoes with juice
    1 T. chives
  1/4 t.salt
    1 t. lemon juice
    2 T. pine nuts

In a large saucepan, saute garlic in
olive oil for 2 minutes. Add beans;
simmer for 4 minutes on low heat.
Stir in tomatoes, chives, salt, and
lemon juice. Bring to a boil. Reduce
heat; simmer for 30 minutes. Serve
hot from the stove on a platter; garnish
with pine nuts. Serves: 6.
Calories per serving: 125; protein: 4
grams; carbohydrate: 16 grams; fat: 6
grams; cholesterol: 0 milligrams;
fiber: 5 grams.

Clara Galan

CHOCOLATE CALIENTE

    6 cups 2 percent milk
1 1/2 T. sweet chocolate
1 1/2 T. semisweet chocolate
  1/2 t. vanilla
  1/4 t. cardamom
  1/4 t. coriander

Heat milk over medium flame. Break
chocolate into pieces. When milk is
hot, add chocolate pieces; stir until
chocolate dissolves completely. Bring
mixture to a boil. Add vanilla, cardamom,
and coriander. Remove from
heat. Beat until the mixture turns
frothy. Serve immediately. Serves: 6.
Calories per serving: 137; protein: 8
grams; carbohydrate.. 14 grams; fat: 6
grams; cholesterol: 137 milligrams;
fiber: 0.01 grams.

Sergio Martinez

ATOLE

  1 T. corn masa dough
  3 cups water
1/2 t. coriander
1/2 t. cardamom
  3 cups 1 percent milk
1/3 cup sugar
  2 T. cornstarch
  1 t. vanilla extract

In a large saucepan, dissolve dough
in water. Strain mixture. Return to
saucepan; add coriander and cardamom.
Heat to boiling. Combine
milk, sugar, cornstarch, and vanilla.
Slowly add to saucepan; simmer until
mixture thickens slightly. Serve hot or
cold. Serves: 4. Calorics per serving:
143; protein: 6 grams; carbohydrate:
26 grams; fat: 2 grams; cholesterol: 7
milligrams; fiber: 0.03 grams.

Elsa Ramirez

Indian Dwali

PAKORAS
(VEGETABLE STUFFED BALLS)

  1 cup all-purpose flour
  1 pound potatoes, boiled and peeled
1/2 cup peas, boiled and drained
1/2 t. salt
  1 t. cumin seeds *
1/2 t. gingerroot, sliced
1/2 t. green chilies, chopped
1/2 t. mango powder *
  1 T. cilantro, chopped
  3 T. vegetable oil

Add water to flour to make stiff
dough. Mash potato and peas together
and add salt, cumin seeds, gingerroot,
green chilies, mango powder, and
cilantro. Set mixture aside. Make small
balls of the dough; flatten. Place a
quarter-size portion of the vegetable
and seasoning mixture in the center of
the dough; cover all sides to make a
ball again. Heat oil; fry each ball until
golden brown. Serve hot with your
choice of sauce. Serving size: 2 balls.
Serves; 4. Calories per serving: 240;
protein: 4 grams; carbohydrate: 35
grams; fat: 10 grams; cholesterol: 0
milligrams; fiber: 1 gram.

Tina Sapra

GREEN BEANS

    2 T. vegetable oil
  1/2 T. mustard seeds
    1 cup chopped onions
  1/2 t. chopped green chili
    1 T. curry leaves *
1 3/4 pounds green beans, French cut,
boiled
  1/2 t. salt
  1/2 cup dried coconut
    1 lemon without peel, sliced

Heat oil in a pan. Add mustard
seeds; heat until they crackle. Add
onion, chili, and curry leaves. Cook
until onions become brown. Add beans,
salt, and dried coconut to the pan.
Cook uncovered for 10-15 minutes on
low flame; stir occasionally. Garnish
with sliced lemon; serve hot with rice
or bread. Serves: 4. Calories per serving:
162; protein: 2 grams; carbohydrate:
15 grams; fat: 11 grams; cholesterol:
0 milligrams; fiber: 3 grams.

Anita Narang

BHINDI
(QUICK OKRA)

    3 T. vegetable oil
1 1/2 cup cut okra
    1 t. cilantro, dried
    1 t. ground cumin
  1/2 T. turmeric
  1/2 T garam masala powder*
    2 green chili, chopped
  1/2 t. salt
    1 green onion, chopped
  1/4 t. lemon juice

Heat oil in a thick-bottomed skillet.
Add cut okra to it. Cook for 10 minutes
uncovered until it becomes slightly
brown. Add cilantro, cumin, turmeric,
garam masala powder, green chili, and
salt. Cook uncovered for another 5
minutes until spices settle down. Add
chopped onion; simmer for 2 minutes.
Use strainer to discard any extra oil.
Garnish with lemon juice and serve
with bread. Serves: 4. Calories per serving:
151; protein: 2 grams; carbohydrate:
10 grams; fat: 11 grams; cholesterol:
0 milligrams; fiber: 2 grams.

Tina Sapra

PHIRNI
(RICE PUDDING)

  2 cups 1 percent milk
  1 cup rice, boiled
1/4 cup sugar
1/4 t. saffron
1/8 t. salt
  1 t. nuts
1/2 t. cardamom seed

In a heavy pan, bring milk to a boil.
Add boiled rice; mash rice with a spatula.
Add sugar, saffron, and salt. Cook
over low flame until thick; stir occasionally
to prevent scorching.
Refrigerate overnight. Serve chilled;
garnish with nuts and cardamom seeds.
Serves: 4. Calories per serving: 275;
protein: 7 grams; carbohydrate: 56
grams; fat: 2 grams; cholesterol: 5 milligrams;
fiber: 0.6 grams.

Tina Sapra

* Ingredients available at Indian grocery stores

Each year students from 80 or more countries attend Loma Linda University, in California. Tina Sapra has come from India to study nutrition and dietetics She interviewed students from other countries for her article, written with faculty member Dr. Georgia Hodgkin, who is the regular contributor to Vibrant Life's recipe section