Portion yourself well. Make healthier choices. Enjoy your holiday WITHOUT guilt.
Portion Control on the Populars:
Mashed Potatoes (made with butter, milk, and salt)- start with 1/2c (2 serving spoonfuls)
Green Bean Casserole (made with cream of mushroom/chicken soup base)- 1/2c (2 serving spoonfuls)
Turkey- 3oz (about the size of a deck of cards)
Cranberry Sauce (canned)- 2tbsp (1/4in thick slice canned)
Mac 'n' Cheese- up to 1c (2" by 2" square)
Turkey Gravy (made from drippings)- 1/4c (thin drizzle over everything)
Brown/Powdered Gravy- 1/2c (thin coating over everything)
While these classics may be higher in fat and calories, that doesn't mean you shouldn't enjoy them. This holiday season, choose moderation and grace as ingredients- not guilt.
Whether you choose to have 1 serving or 4, you're still fearfully and wonderfully made and worthy as is.
Health promotion doesn't mean you have to give up flavor- try these simple recipes to lighten your plate and leave satisfied but still on track to your goals.
Upleveled Options:
Brain Boosting Green Beans (feeds 6 | serving size 1c)
Ingredients:
-1lb fresh French green beans
-1/2c sliced almonds
-1/4c olive oil
-5-7 sliced baby Bella mushrooms
-1c almond milk
-1c warm water + 1tbsp cornstarch
-garlic salt, pepper, crushed red pepper, and rosemary to taste
Health Benefits:
-high in fiber to aid in digestion
-added protein + omega fatty acids
-good source of unsaturated dietary fat
-high in fiber
-lower in fat + calories than dairy milk
-low calorie thickening agent
-these herbs and spices are hepatoprotective + support antimicrobial function
Preparation:
-In a large skillet, heat olive oil and spices until fragrant
-Add green beans and sauté, stirring occasionally until green beans are desired tenderness. Transfer to a serving dish
-In the same skillet (do not wipe it out,) add your sliced mushrooms and sauté until they darken in color
-Add almond milk and stir well, heat until just boiling
-Slowly whisk in cornstarch slurry and stir until the mixture thickens
-Once the mixture is thick and boiling, turn off the heat. Return green beans to the skillet and toss in the mushroom gravy. Stir in sliced almonds
-Transfer back to the serving dish. If desired, broil in the oven for 5-10 minutes and top with fresh air fried onion slices
Mostly Veggies Mac 'n' Cheese (feeds 8-10 | serving size 1c)
(Not to toot my own horn or anything, but my meat and cheese loving boyfriend took one bite and said "that's DELICIOUS. I don't think there's anything healthy in here, Mom, you've gotta try it." Mission accomplished.)
Ingredients:
-1 box elbow noodles
-1 medium butternut squash
-3 large carrots
-1/4c nutritional yeast (just buy it- it's great sprinkled on pasta, pizza, popcorn, or used as a seasoning base for soups, casseroles, and chicken or veggie broth, can be used as bouillon powder)
-2c cheese of choice (we use Follow Your Heart dairy free cheddar shreds)
-3c almond milk
-1/2c almond or whole wheat flour (very finely ground- pulse in blender if needed)
-1/4c olive oil or margarine
-1tbsp turmeric
-1/2tsp each salt, pepper, garlic powder, onion powder, cumin
Health Benefits:
-complex carbohydrates provide sustained energy
-high in beta carotene, vitamin A for eye health
-high in vitamin B12, cheesy flavor with very few calories
-any cheese option provides calcium + dietary fat
-lower in fat + calories than dairy milk, higher in calcium + iron
-added protein + fiber
-powerful antioxidant + anti-inflammatory herb, earthy flavor, natural food colorant
Preparation:
-Bake butternut squash + carrots until tender, allow to cool (peel and chop before cooking)
-Add the (mostly) cooled veggies to a blender with nutritional yeast, seasonings of choice, and 1.5c almond milk. Blend until smooth
-In a saucepan, boil noodles + drain. Do NOT rinse noodles
-While noodles drain, heat oil in the saucepan
-Once heated, stir in the flour. A paste will begin to form. Stir for about 1 minute
-Slowly whisk in remaining almond milk until there are no lumps
-Stir in veggie mixture and heat through. Stir in cheese of choice until melted
-Stir in cooked noodles until well combined. Add more cheese as desired, up to *3c max (start with less- you'd be surprised how far it goes- especially with real cheese!)
-**To make it creamier (if desired), add more almond milk. Can also be added during reheating to achieve original moisture
Lighter Than Pumpkin Pie Crisp
Ingredients:
-1 can pumpkin puree (not pumpkin pie mix)
-1.5c almond milk (sub oat milk for allergies)
-2/3c brown sugar
-3 eggs
-1tbsp pure vanilla extract
-3tsp pumpkin pie spice OR 1tsp each ground ginger, nutmeg, allspice, and 1tbsp ground cinnamon (single spices go a lot longer than pre-bought mixes)
-2/3c chopped pecans (I didn't have any on hand, so they aren't pictured. But they take this to the next level!)
-3.5c almond flour
-1c rolled oats
-1c bran flakes (can also be used to make our delicious sugar free granola!)
-1/4 stick melted butter (softened or melted), 1/8c avocado oil
Health Benefits:
-high in beta carotene and other antioxidants, high in fiber
-lower in fat + calories than traditional milk, higher in calcium
-cane sugar, when used in small controlled amounts, can help regulate blood glucose
-high in protein + vitamin D
-contains flavonoids + antioxidants
-warming spices are anti-inflammatory + anti-hypertensive
-contain protein + omega fatty acids to support brain health
-same as pecans, just really finely ground 😉
-complex carbohydrate for sustainable energy, high in fiber
-high in fiber, complex carbohydrate, environmentally low waste product
-dietary fat source, less saturated fat than only butter
Preparation: -Lightly grease a 9x13" baking pan + have all ingredients out + ready, preheat oven to 350 degrees F -In your baking pan, add canned pumpkin, eggs, milk, vanilla, sugar, and spices. Whisk together well. -Whisk 2.5c flour and about 1/2 of your pecans into the pumpkin mixture until a smooth batter is formed -Stir together remaining flour, oats, bran flakes, remaining pecans, and about 1/2 your butter/oil mixture. It should become barely wet, but able to form into a sandy ball -Bake the crumble topping on a baking sheet for 25ish minutes before topping your pumpkin layer
-Sprinkle dry mixture over pumpkin mixture as evenly as possible. Melt the rest of your oil and drizzle as evenly as possible over the top of your crisp
-Bake for about 55 minutes, or until a toothpick inserted in the middle comes out clean
-Allow to cool for 15-20 minutes before slicing, serve with 1 scoop (about 1/4c) of your favorite ice cream or 2tbsp fresh whipped vanilla cream!
Smashed Potato Bites (Dairy free, lower calorie)
Ingredients:
-baby potatoes OR your favorite type of potato diced into 1" chunks
-1/4c olive oil
-1/2c parmesan cheese
-2tbsp minced garlic
-fresh or dried rosemary + thyme, fresh ground black pepper + salt
Health Benefits:
-complex carbohydrate for energy + brain health, high in potassium
-heart healthy dietary fat source
-high in calcium, very low in lactose (suitable for most lactose intolerant people)
-supports the digestive tract + circulatory systems, anti-inflammatory
-antimicrobial herbs, support internal cleansing + fight inflammation
Preparation:
-Dice potatoes (baby potatoes in half, large potatoes in chunks) and boil in salted water for 5 minutes
-Preheat oven to 400 degrees F with the baking sheet inside the oven
-Drain potatoes + return to pot. Add oil, parmesan, garlic, and spices, mix well
-*The potatoes may "flake" a bit during mixing- that's desired! It will help them bake better. Mix until all potato pieces are well coated
-Carefully remove the baking sheet and pour potatoes onto the hot baking sheet
-Carefully use the bottom of a cup or mason jar to "smash" the potato pieces. Press firmly so that the pieces flatten significantly, but do not break apart completely
-Return to the oven and bake for 30 minutes
-Best served on a tray or in a shallow dish to preserve crisp edges
Best Ever Kale Salad (feeds 6-8 | serving size 2c)
Ingredients:
-1 bag chopped kale or 1 bunch chopped, stem removed
-1/2c craisins (unsweetened if possible)
-1/2c olive oil
-1/4c apple cider vinegar
-2tbsp red wine vinegar
-1/2c grated parmesan
-1c crushed pistachios
-1tbsp black pepper, 1tsp garlic salt
Health Benefits:
-high in fiber, vitamins A + K, iron, and calcium
-high in antioxidants, support kidney function
-good source of heart health dietary fat
-has a low pH, may act as a probiotic to help regulate + balance gut bacteria
-contains antioxidants known to reduce inflammation
-high in calcium and sodium, necessary electrolytes
-added protein + omega fatty acids
Preparation:
-Whisk oil, vinegar, salt, and pepper together in a small bowl
-In a large bowl or aluminum tray, pour 1/2 the dressing over the kale. Massage thoroughly (for about 3 minutes)
-Add craisins, pistachios, parmesan, and remaining dressing and toss well
-Allow to sit in the fridge, covered, for at least 2 hours- best if left 6-8 hours to allow the kale to soften a bit + soak up flavor
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