It’s Wedding Season: Have Your Healthy Wedding Cake and Eat it Too by Nutritionist Nikki Burnett
Nutrition Editor NIKKI BURNETT MS CNTP MNT is a Functional Nutritionist at Taste Life Nutrition. Nikki works with ambitious professionals to help them overcome hidden barriers to both health and success. Challenges such as chronic stress, brain fog, low energy, and stubborn chronic issues frequently have their roots in unhealthy foods and unknown inflammatory conditions. Functional nutrition is based on the science of functional medicine. The goal is to understand the body through functional lab testing, genetic testing, environmental factors, stress, and lifestyle.
Editor’s Note: This article is for information purposes only. Please check with your medical provider before beginning any treatment.
Photo: One Zone Studio
It’s wedding season! Weddings are full of love, joy, and celebration. But whether you’re planning your own wedding or attending one as a guest, finding healthy, whole food choices at the wedding reception can be challenging.
If you are planning your wedding menu and looking for some whole food recommendations that all your guests will enjoy, the good news is that there are many simple alternatives and substitutes available. We’re living in a time when we want to be as healthy as possible and spread that on to our family and friends.
Eating healthfully at a wedding is just as easy as eating junk. When you interview your caterer, be sure to ask the tough questions and give them a list of foods you would like to avoid. Examples would be bread, pasta, vegetable oils, sweets, pastries, conventional meat and dairy, and sugary condiments—many of which also contain unhealthy fats and oils.
With that, let’s take a look at things you might want to consider adding to the list: grass-fed meat and raw dairy (if you do dairy), local and seasonal vegetables when possible, lots of delicious herbs, and fruit. Healthy fats include olive oil (for drizzling, not cooking), avocado oil, grass-fed butter and ghee, and coconut oil—all of which can be used for cooking.
Consider party favors which often include sweet treats. If you want to stick with something sweet, consider dairy-free dark chocolate. But let’s think outside the box. Favors that include seeds, such as flowers or herbs from a local farmer are a great way to help your guests consider starting their own gardens. Some can even be grown inside! At the same time, you’re supporting local businesses and increasing awareness of the local farmer.
Photo: Nathan Dumlao
One of my favorite ideas is buying from local honey producers. Raw honey is loaded with nutrients that can help support a healthy microbiome and is full of enzymes and antioxidants. Plus, you’re supporting a local business. Consider small jars of raw honey, beeswax candles, and beeswax hand moisturizers, as well as any of their other offerings.
A traditional wedding menu typically involves appetizers that are processed and high in carbs. Thankfully, there are some easy alternatives that are both healthy and tasty. Grilled vegetables are nutritious and can give your appetizer table a beautiful splash of color. A vegetable tray with healthy dips such as hummus or handmade dressing is a great option. Fruit is another excellent choice. It can be paired with sauces such as strawberry and chocolate.
Nutritionist Nikki Burnett // Photo: Kalen Jesse
For the main course, you might consider a carving station, a sushi station, and grilled skewered veggies for those who don’t eat meat.
The cake, for many, is an important part of the wedding. Traditional wedding cakes are terribly unhealthy, but there are other natural ingredients that can be used to make the cake moist and sweet. Find a baker that has experience making wedding cakes with healthy alternatives. These may include:
Applesauce—it’s not only a great natural sweetener, but it is also a great source of moisture.
Dates always provide natural sweetness, and they tend to be extremely easy to work with.
Sweet Potato is a great option for whole food cakes.
Finding a frosting for the wedding cake that meets your whole food approach can be a bit trickier. Frosting doesn't just make your wedding cake look more appealing, it also sets the tone for the way that the entire cake tastes. It’s important that your frosting doesn't just taste delicious, but it looks delicious too. You also need a frosting that will have a consistency that is easy to work with. Some popular whole food frosting ingredients include:
Maple syrup is a delicious sweetener that has the added benefit of being low on the glycemic index.
Coconut milk is a healthy replacement for traditional milk. Opt for canned full-fat coconut milk to get the best consistency.
If your frosting calls for flour, coconut flour, or another nut flour may be a great option.
Consider using berries and edible flowers on your wedding cake for a beautiful, natural pop. Berries can also be used as a natural way to color your frosting and you can create berry sauces to spread over the cake.
One of my favorite ways of making chocolate desserts is by using avocado, raw cacao, vanilla, and a sweetener such as dates or maple syrup. Add nut milk or coconut milk to make it thinner for a dip or sauce or thicken it with ground chia seeds for more of a mousse or pudding effect. Then get creative—use cinnamon, nuts, seeds, grain-free granola, berries…YUM!
Maybe you forgo the sweets. Crazy, I know, but consider food and wine pairings instead. It’s unique, gets your guests involved and it’s so fun!
Weddings are amazing, especially when it’s yours! Food is such an important part of a wedding and choosing the food that best suits your style and taste is important. Yes, it can be beautiful, delicious, and healthy. Food is life – Taste Life!
Nikki Burnett: @tastelifenutrition // info@tastelifenutrition