The holidays are upon us! Actually, I think they snuck up on
us this year. The amazingly beautiful fall weather has fooled us into thinking
we have more time to prepare! But now here we are. For many, the holidays are a
time that sabotages even our most concerted efforts to eat healthy, sometimes
sending us on a downward spiral, as our sugar, salt, and unhealthy fat
consumption increases, causing us to crave even more of the same. Ever heard of the holiday blues? How about
turning that trend upside down this year? Want to enjoy all the warm feelings
the holidays can bring, while avoiding these holiday pitfalls? I call this the “Holiday
Greens!” Prove to yourself that you can change your course by giving these tips
and tricks a try!
Whether you’re hosting or going to visit family and friends
for a holiday meal, being prepared can help you and everyone to feel better
while not feeling deprived. This first tip is very important: be sure to eat
something nutritious before you go to the party, or before your guests arrive! Showing up hungry will make it nearly impossible
for you to resist overeating. At a
minimum, have a piece of fruit or a small salad. Include a little protein as
well, such as a few nuts or seeds or a hard-boiled egg. Second, always prepare a
healthy favorite dish to share that you really enjoy. That way you know there will be something
“safe” for you to eat. And hopefully
others will appreciate and enjoy a healthy option too! And be sure to avoid grazing by the food
table all day. Fill a plate, taking a
small amount of your “less healthy” favorites so you don’t feel deprived….and
take a larger amount of the healthier choices (like the one that YOU brought!)
Think about it this way.
Fifteen minutes after your choice was made, how do you feel? If you ate anything and everything you
thought you wanted, are you still enjoying those foods fifteen minutes
later? Or are you feeling guilty or sick
to your stomach from over-indulgence?
Fifteen minutes after you ate a healthy plate, are you feeling satisfied and good about your choice? Most likely the answer is yes! So think about
jumping ahead and thinking about how you want
to feel in 15 minutes!
After the meal, try some herbal tea to warm you up and keep
your hands and your taste buds busy so you can leave the cookies or other
desserts for others. I saw a new tea at
the store this year that was egg-nog-flavored. Yum! So let others deal with the
regret, or the unwanted pounds, while you’re left feeling confident and pleased
with the choices you made. Or maybe
you’ll start a new trend, with a group of people supporting each other’s
health! Sometimes walking away from the
food, and getting a little fresh air and exercise outside, is enough to give
you motivation to resist. Drinking a
glass of water is another good choice, because thirst and dehydration can often
mask themselves as hunger.
See below for favorite recipes that I call "holiday greens
substitutions,” including avocado dip made with Greek yogurt, (double or
triple the dip for a party), or pumpkin pie made with a few key ingredient
changes. The Green Beans with Pine Nuts are amazing and popular in any crowd. Try mashed sweet potatoes for a beautiful
nutrient-rich alternative to potatoes. I like to grill my sweet potatoes until
the skin starts to blacken to bring out their natural sweetness, while adding a
little cinnamon and butter (as desired, but not needed). See below for
additional links to some of my favorite websites with alternative holiday recipes.
Spending just a little time planning is key to giving
yourself that edge to help resist temptation during the holidays. Bring healthy options for yourself and
others, eat before you go, and feel good
about yourself this holiday season!
Avocado Dip
Ingredients:
·
1 large peeled and pitted avocado
·
2/3 cup plain Greek yogurt
·
1 diced tomato
·
dash or two of cayenne pepper
·
sea salt and black pepper
Directions:
1.
Mash avocado with a fork until very smooth.
2.
Add yogurt, tomato, and cayenne. Blend until
smooth in a food processor or blender or with a fork.
3.
Add sea salt and fresh black pepper to taste.
4.
Serve chilled with raw vegetables.
Note: For best results, prepare a maximum of 1 hour before
serving, or add a little fresh squeezed lemon juice if holding a little longer.
Green Beans with Pine
Nuts (or Almonds)
Ingredients:
·
1 ½ pounds fresh green beans, washed and trimmed
·
2 Tablespoons extra virgin olive oil
·
2 cloves garlic, minced
·
1/3 cup pine nuts or slivered almonds
·
½ tsp salt
·
¼ tsp fresh ground black pepper
Directions:
1.
Add green beans to pot of boiling water. Cook al dente, about 3 minutes.
2.
Heat oil in large skillet over medium heat. Cook
garlic about 30 seconds. Add nuts and cook 3 minutes, stirring frequently.
3.
Drain beans and add to skillet, along with salt
and pepper. Toss to coat and serve.
Pumpkin Pie
Ingredients
Crust:
·
1 ¼ cups whole wheat pastry flour
·
1 stick cold butter
·
Generous pinch Salt
·
1 tablespoon Maple Syrup
·
2 – 3 T cold water
Filling:
·
2 eggs
·
1 (15 ½ oz) can pure pumpkin
·
1 cup milk, or almond or rice milk
·
½ cup
maple syrup
·
1 ½ tsp. ground cinnamon
·
1 tsp. freshly grated nutmeg
·
½ tsp. ground allspice
·
½ tsp. salt
·
1 tsp. vanilla extract
Instructions
- Preheat the oven to 400.
- In a bowl or food processor mix the butter, flour,
and salt until it resembles the texture of grated parmesan cheese.
- Add the cold water and maple syrup and mix until it
starts to come together in a ball.
- Roll the dough out on a lightly floured surface,
dusting the rolling pin with flour. Place into the pie plate.
- Finish edges. Prick with fork in several places. Line
with parchment paper or foil and weight with dried beans or rice. Place in
oven for about 10 - 12 minutes. Remove from oven and let cool. Lift
parchment or foil and weights and remove them from baked shell. Set aside.
- Reduce oven temperature to 350°.
- In a medium bowl whisk the filling ingredients
together
- When the crust is ready, add the filling
- Bake for about 40 minutes, or until the outer inch of the pie (nearest the crust) is firm.
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