In discussions about festive salads, the spotlight often falls on Olivier, herring under a fur coat, crab salad, and mimosa. Acknowledging their popularity, oncologist Anton Ilyin and a broader nutrition and wellness perspective note that there are practical ways to reduce their potential harm to the body.
The overarching guideline is clear: avoid commercially bought mayonnaise when preparing these dishes. Mayonnaise contains a significant amount of trans fats, which are hard for the body to absorb properly. This can drive up the level of “bad” cholesterol, increasing the risk of atherosclerosis, stroke, heart attack, diabetes, obesity, systemic inflammation, and even certain cancers. A nutritionist’s emphasis is on opting for homemade mayonnaise whenever possible to control ingredients and portions, even though a traditional recipe will still be calorie-dense.
When it comes to Olivier, alternative protein choices make a noticeable difference. Replacing sausage with lean meat or poultry, or opting for fish, improves the balance of protein, fats, and carbohydrates. Salmon is highlighted as a particularly smart choice, providing a healthy dose of omega-3 fatty acids. The expert also cautions that processed red meat and sausages tend to carry higher carcinogen risks and should be used sparingly.
If poultry substitutes are used in Olivier, it is important to consider that factory-produced options may include antibiotics and hormones. The recommended approach is to seek farm-raised or home-raised poultry such as chicken, duck, or turkey for a cleaner profile. For cucumbers in this salad, adding both fresh and salted varieties reduces overall salt while maintaining a pleasant crunch and flavor.
When selecting herring under a fur coat, choosing lightly salted herring and moderating salt in the other ingredients helps prevent noticeable fluid retention and swelling. A practical tip from the nutrition expert is to introduce raw, rather than boiled, carrots to help moderate sugar spikes. The glycemic impact of raw carrots is relatively low, with a favorable profile compared to boiled carrots, which show a marked increase in glycemic response.
For the crab salad, the recommendation is to swap crab sticks for more natural seafood options. Real crab, or more budget-friendly choices like squid and shrimp, are suitable alternatives. Reducing or removing rice altogether can also help, or at least rinsing and soaking rice before cooking to diminish starch and lower the glycemic effect.
A practical substitution involves swapping corn for chopped bell peppers—red, yellow, or orange—instead. Sweet cherry tomatoes also pair nicely, adding color and freshness without introducing excess starch.
In the mimosa variant, canned ingredients should be avoided in favor of fresh fish options. Fresh salmon that is steamed or baked in the oven tends to taste better and offer a healthier nutritional profile. Soaking potatoes or rice before cooking can help reduce starch content, contributing to a lower glycemic load.
Recent insights from Torshina, a respected voice in digestion-focused nutrition, emphasize foods that support digestive comfort and overall gut health. These perspectives help place festive salads within a framework of mindful preparation that still honors flavor and tradition while prioritizing well-being.