A heart-healthy Christmas menu

Published: 2 December 2025

Our Christmas menu is full of vibrant colours, fresh flavours, and heart-healthy goodness. This light, elegant spread focuses on omega-3-rich salmon, seasonal vegetables, and refreshing, reduced-sugar drinks, perfect for a sunny Christmas celebration.

Festive Christmas dining table with candles, evergreen garland and pomegranate centrepiece, elegant holiday place settings ready for a heart-healthy celebration.

If you’re already feeling anxious about Christmas lunch, let us take some stress out of the situation by doing your menu planning. We’ve put together a complete menu for a family Christmas lunch or dinner. Feel free to add or subtract any dishes to make it your own.

We’ve also created a handy shopping list, and some prepping tips to ensure the lunch is warm and you stay cool, calm and collected.

Mains

Baked salmon fillet served with fresh green salad of leafy greens, orange segments, radish and avocado on white plate, heart healthy omega-3 rich dinner.

Smoked salmon with avocado, orange, and radish salad

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Spiced pumpkin, lentil, and tofu salad

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Sides

Warm green and yellow bean salad with pine nuts and shaved parmesan in white bowl, healthy vegetable side dish for heart friendly meals.

Yellow and green beans with pine nuts

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Herbed Christmas potatoes

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Drinks

Three tall glasses of homemade iced drinks with lemon, citrus slices, lime and mint, refreshing low sugar summer beverages for healthy hydration.

Refreshing iced tea

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Cool mint crush (alcohol-free Mojito)

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Desserts

Glass jars filled with layers of Greek yoghurt, fresh mixed berries, nuts and seeds, healthy breakfast berry parfaits on white plates.

Fresh berries with Greek yoghurt and nuts

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Stewed fruit, custard, and crumble parfait

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Your consolidated shopping list

Here is a list of everything you'll need for this festive feast.

This list serves 4 but can easily be doubled to serve 8 or halved to serve 2.

  • Avocado x1
  • Radish x4
  • Pumpkin (half)
  • Potatoes (500g)
  • Cauliflower (half)
  • Onion x1
  • Red capsicum x1
  • Green beans (200g)
  • Yellow beans (250g)
  • Garlic 1x
  • Fresh ginger
  • Apple
  • Rhubarb
  • Oranges
  • Lime
  • Lemons
  • Mixed berries
  • Watercress or rocket
  • Mint
  • Parsley

  • Salmon fillets 4 (480g)
  • Tofu (240g)
  • Greek yoghurt
  • Parmesan cheese
  • Milk
  • Egg
  • Ready-made custard (if you don’t want to make your own)

  • Wholemeal flour
  • Rolled oats
  • Desiccated coconut
  • Custard powder
  • Sunflower seeds (65g)
  • Pinenuts (30g)
  • Mix nuts (65g)
  • Olive oil
  • Sweet chilli sauce
  • Brown sugar
  • Allspice
  • Cinnamon
  • Sparkling water
  • Tea bags, Jasmine, black or fruit teas

Download our list

Prep tips to reduce Christmas Day stress

One to two days before

  • Vegetables

Wash and chop all your vegetable and herb components except for the avocado. Store them in containers in the fridge. The avocado is best prepared on the day.

  • Dressings

 Prepare the dressings for the salmon and beans and refrigerate.

  • Spiced pumpkin, lentil and tofu salad

Cook the pumpkin, cauliflower, and lentils. Sauté the onion and capsicums. Set aside to cool and store in the fridge.

  • Desserts

Fresh berries with Greek yoghurt and nuts: Rinse berries, drain and refrigerate. Chop nuts.

Stewed Fruit Dessert (Parfait): stew the fruit, make the crumble, and cook the custard. If you are short on time, use ready-made custard.

  • Iced tea

Make a weak brew of your chosen tea with the fruit/herbs and allow it to cool in the fridge the day before. Serve over ice on the day.

Christmas Day

In the morning

  • Salads: Prepare the salmon side salad. Finish off the Spiced pumpkin, lentil, and tofu salad.

Shortly before guests arrive

  • Cool Mint Crush: Crush the mint and lime/lemon with a spoon (muddling) just before serving to maximise the fresh aromatic flavour.
  • Prepare the Mint Crush Mojito and iced tea so they are ready for your guests' arrival.

30 minutes before meal time

  • Sides: Cook the baby potatoes and dress with mint before serving. They take 20 minutes.
  • Cook and dress the beans and finish with toasted pine nuts and Parmesan. They’ll take 5 – 7 minutes, depending on how crunchy you want them.
  • Cook the salmon just before serving for maximum flavour. It takes less than 10 minutes (smoked) or ∼8 minutes (pan-fried/baked).

After the main course

  • As elements of the desserts are already prepared, you can assemble them after finishing your main course. This works best for presentation.
  • Assemble as directed in the recipes.

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