• Christmas pudding originated in the 14th century as “frumenty,” a savory porridge made with hulled wheat, milk and spices.
• It evolved over the centuries, incorporating ingredients like beef, mutton, dried fruits, wine and spirits, transforming into a sweet dessert by the 17th century. Victorians perfected the recipe, creating the modern Christmas pudding with 13 symbolic ingredients representing Jesus and the 12 disciples.
• Christmas pudding is often made with nutritious ingredients such as fiber-rich fruits, prunes, carrots, nuts and spices.
• Christmas pudding is a global tradition and is adapted in other countries like Australia, Canada and South Africa with local ingredients.
• You can make a lighter, sugar-free and gluten-free version of Christmas pudding using sweet potato puree, applesauce, dried fruits, ground almonds and spices.

Christmas is a time of tradition, indulgence and celebration, and for many British households, the festive season wouldn’t be complete without the iconic Christmas pudding. Served with brandy sauce, brandy butter or custard, this dense, fruit-packed dessert has been a staple of Christmas dinners for centuries.

But beyond its rich, indulgent taste and cultural significance, the Christmas pudding is also a surprisingly nutritious treat packed with health benefits.

Let’s dive into the fascinating history, nutrient profile and health perks of this beloved holiday dessert, as well as how you can make it healthier if you’re watching your sugar intake.

A pudding with a past: from porridge to Christmas tradition

The origins of the Christmas pudding date back to the 14th century, when it began as a humble dish known as “frumenty.” This early version was more like a savory porridge, made with hulled wheat, boiled in milk and seasoned with spices like cinnamon and saffron.

It was often associated with meatless days, such as Lent and Advent, and was a simple dish meant to sustain the body during periods of abstinence. Over time, the recipe evolved, incorporating other ingredients like beef, currants, mutton, prunes, raisins, spices and wine.

By the 17th century, the dish had transformed into something closer to the sweet pudding that is consumed today, with the addition of eggs, breadcrumbs, dried fruit and spirits like brandy or beer. (Related: Pumpkin spice latte: Savor the perfect beverage for late autumn.)

It was the Victorians who perfected the recipe, turning it into the Christmas pudding that is celebrated today. The pudding traditionally contains 13 ingredients, symbolizing Jesus and the 12 disciples.

These ingredients typically include brandy, brown sugar, breadcrumbs, citron, currants, eggs, flour, lemon peel, milk, mixed spices, orange peel, raisins and suet. The flaming brandy is said to represent the passion of Christ, adding a dramatic flair to the presentation.

A holiday nutritional powerhouse in disguise

While the Christmas pudding may seem like an indulgent treat, its ingredients are surprisingly nutritious.

Here’s a breakdown of the health benefits packed into this festive dessert:

Fiber-rich fruits

Dried fruits like currants, prunes, raisins and sultanas are rich in dietary fiber, enzymes, polyphenols (antioxidants), vitamins and minerals. These fruits are also high in potassium and iron, making them a great addition to your diet.

While dried fruits do contain natural sugars, they have a lower glycemic index, meaning they won’t spike your blood sugar as quickly as other sweet treats.

Digestion-friendly prunes

Prunes are known for their ability to support healthy digestion, relieve constipation and protect cells from free radical damage, thanks to their high antioxidant content.

Heart-healthy raisins

A flavorful ingredient, raisins are not only delicious but also packed with fiber and iron. These nutrients can support good health.

Nutritious nuts 

Almonds, hazelnuts, pecans and walnuts are often added to the pudding mix. These nuts are rich in healthy fats, vitamin E, polyphenols and melatonin, which can all boost your overall well-being and even improve sleep quality.

Antioxidant-rich spices

The mixed spices in a typical Christmas pudding — such as allspice, cinnamon, cloves and ginger — are not just for flavor. These spices are rich in antioxidants and can support optimal digestive health. They can also help reduce bloating, cramps and nausea, making them a great addition to a heavy holiday meal.

Underrated carrots

Often overlooked, carrots are a secret ingredient in many Christmas pudding recipes. Rich in beta-carotene (which the body converts to vitamin A), carrots are good for supporting optimal eye health and boosting your overall well-being.

Healthy Christmas pudding recipe

This recipe retains the rich, festive flavors of a traditional Christmas pudding while being lighter, sugar-free and gluten-free.

It’s a great option if you want to enjoy the holidays without overindulging in decadent desserts.

Ingredients:

• 150 mL Sweet potato puree
• 70 mL Applesauce or cooked apple
• 150 g Mixed dried fruits
• 100 g Ground almonds
• 1 Egg
• 3 Tablespoons brandy
• 2 Tablespoons honey
• 2 Tablespoons melted butter
• 1/2 Tablespoon ground ginger
• 1 Teaspoon ground cinnamon
• 1/2 Teaspoon baking powder
• 1/2 Teaspoon ground allspice
• Grated zest of half an orange
• Grating of nutmeg (or 1/4 teaspoon ground nutmeg)

Instructions:

1. Place the dried fruits, orange zest, spices and brandy in a pan and simmer for two minutes. Set the mixture aside to cool. Most of the liquid will evaporate.
2. Place the apple, egg, sweet potato, honey and melted butter in a bowl. Use a hand mixer or spoon and mix until you have a smooth consistency. Add the ground almonds and baking powder and mix again thoroughly. Add the dried fruit mixture and stir together by hand with a spoon.
3. Butter a 570 mL (1 pint) oven-proof pudding bowl. Cut a small circle of greaseproof paper and place it in the bottom of the bowl. Spoon the pudding into the bowl. Cover the pudding with a double layer of foil folded to make a small pleat. Tie the foil in place with some string.
4. Place the pudding bowl either in a slow cooker or on an upturned heatproof saucer in a large lidded pan. Add five centimeters of boiling water (the water should come halfway up the pudding bowl). Cook on low heat for two hours and 30 minutes in the slow cooker or two hours on the stove. The cooked pudding should be set and slightly risen.
5. Carefully remove the pudding from the water and set it aside to cool in the bowl, unless you are serving it immediately.

The best way to reheat this tasty, healthy Christmas pudding is to steam it again. Steam it for one and a half hours before serving. The pudding will keep well for three or four days, but if you want to store it for longer, freeze it. Wrap the pudding well before freezing.

Check out NaturalNewsRecipes.com for more tasty and nutritious dishes that you can serve during the holidays.

Watch this clip about the health benefits of Organic Freeze-dried Fruits.

This video is from the Health Ranger Store channel on Brighteon.com.

More related stories:

Superfruits for good health: Boost your daily protein intake with delicious apple cinnamon muffins.

Quinoa, mushrooms and more: Superfoods for energy and vitality that you need in your survival stockpile.

Here’s a healthy and delicious tiger nut gingerbread cookie recipe you’ll love.

The science behind capers: A nutritional and bioactive powerhouse.

Exciting new study uncovers combination of nutrients that can slow down brain aging.

Sources include:

TheConversation.com

BBC.com

CinnamonAndKale.co.uk

Brighteon.com