We all know how difficult it can be during the holidays to eat healthy when there is an event filled with yummy treats almost every week! Keeping the momentum going through the holiday season doesn’t have to end or your progress or doesn’t have to stall just because of the season! The team at Eureka! wanted to offer some helpful tips on how you can still enjoy the holiday season while maintaining your health and wellness momentum!
TIP 1: Bring the Healthy Dish!
Whether there is an actual sign up or you are just offering to bring a dish to the host, bring something you know will fit your dietary needs. As someone with food sensitivities, I like to bring at least one (or two) items I know I can eat without an issue. Providing a nutrient dense option will allow not only you but other guests as well to have options that may fit their health needs as well!
Unsure on what healthy item you can bring that others would also enjoy? Check out some of the options below:
Appetizer:
Fruit or Veggie Tray. There are several creative ways to display veggies for each holiday, check out some of these:
(image from Lil’Luna)
(check out SuperHealthyKids for additional ideas!)
Dairy free veggie dip:
| Ingredients: | Instructions: |
3/4 cup mayonnaise 1 tablespoon cashew or almond milk 1 tablespoon apple cider vinegar (raw, unfiltered) 1 teaspoon dill weed 1/2 teaspoon dried parsley 1/2 teaspoon chives 1/2 teaspoon garlic powder 1/4 teaspoon onion powder 1/4 teaspoon sea salt 1/8 teaspoon pepper | Place all ingredients in a small mixing bowl or a mason jar and whisk until smooth. Chill in the refrigerator for 1 hour before using. Stir before serving. *Or serve it immediately. Recipe from Momshire |
(Image from: IamBaker)
Dairy free fruit dip:
| Ingredients: | Instructions: |
| 1 cup of Coconut Cream. cold with water removed. 1 Tablespoon Raw Honey/Maple Syrup or a few drops of Liquid Stevia 1 Teaspoon of Vanilla Extract | Scoop cold coconut cream into a medium size mixing bowl. Whip up the cream using an electric mixer. Add sweeter and vanilla. Refrigerate dip until ready to serve. This recipe makes approximately 1 cup of dip. Serve with fresh fruit Recipe from: CoconutMama |
Main dish:
Herb Roasted Turkey Breast
| Ingredients | Instructions |
| 3 lb Boneless Turkey Breast, thawed 4 Sage Leaves, fresh 1 Tablespoon Thyme, chopped, fresh Olive Oil 1 Teaspoon Kosher Salt 1/4 Teaspoon Black Pepper | Place the turkey breast on a flat surface and gently lift the skin to expose the breast. Sprinkle evenly with the salt, pepper, thyme and the sage leaves. Place the skin back down and drizzle with olive oil. Bake according to package instructions, but ours took 2 1/2 hours at 325. Allow the turkey to rest for 15 minutes before slicing. Recipe from: Ohsweetbasil |
Sides:
Green Bean Casserole
| Ingredients: | Instructions: |
2 pounds green beans, trimmed, cut in half, and steamed (8 to 10 minutes or until tender and easily pierced with a fork) 6 tablespoons organic butter 8 ounces mushrooms, diced 2 garlic cloves, minced 4 tablespoons organic whole wheat flour ½ teaspoon salt & pepper to taste 2 ½ cups milk (organic whole) Onion Topping ½ onion, peeled, cut in half, and sliced very thin ½ cup fine almond flour Sea salt, to taste 4 tablespoons butter | Preheat the oven to 350 degrees F. Sauté mushrooms and garlic in large skillet in butter till soft Sprinkle in the flour and stir vigorously for 1 to 2 minutes, being careful not to let the flour burn. Stir in the salt and pepper. Whisk in milk while. Bring to a light boil. Whisk and cook until the sauce thickens to the consistency of a really thick soup, about 3 to 4 min. Mix the sauce, steamed green beans in a casserole dish and toss to combine. Bake until bubbly, about 15 minutes. Remove from oven and top with Crispy onions (coat with almond flour and salt and lightly crisp in butter in a skillet) Recipe from: Fed&Fit |
Wild Rice and Butternut Squash Salad with Maple Balsamic Dressing
| Ingredients: | Instructions: |
| DRESSING 1/3 cup extra-virgin olive oil or sunflower oil 2 tablespoons pure maple syrup 2 tablespoons balsamic vinegar 1/2 teaspoon fine sea salt 1/2 teaspoon black pepper 1/2 tablespoon chopped fresh rosemary 1 clove garlic minced SALAD 2 1/2 cups peeled and diced butternut squash (or can use sweet potatoes, delicious this way too!) 1 1/2 tablespoons olive oil sea salt black pepper 2 1/2 cups thinly sliced spinach 1/2 cup thinly sliced leeks, both white and green parts 1/2 cup dried cherries or dried cranberries 1/4 cup thinly sliced fresh basil 3 cups cooked wild rice, warmed | To make dressing, add all ingredients to a jar and use immersion blender to puree. Or whisk thoroughly by hand. Set aside. Preheat oven to 400 degrees F. Toss squash with olive oil, salt and pepper. Spread onto a baking sheet and roast for about 25 minutes, stirring once, until fork tender. In a large bowl, combine spinach, leeks, cherries and basil. Stir in warm rice and squash so that spinach wilts slightly from the heat. Stir dressing into salad; tossing to coat. Taste and adjust salt level if needed. Serve at room temperature. Recipe from:Heartbeetkitchen |
Dessert:
Chocolate Pecan Pie
| Ingredients: | Instructions: |
| Filling: 3 pastured eggs ½ cup organic coconut or raw sucanat or turbinado sugar ¼ cup 100% pure maple syrup 1 tablespoon melted butter 2 teaspoons pure vanilla extract ¼ teaspoon salt 2 cups pecans, chopped or whole ¾ cup “dark” soy free chocolate chips (Enjoy Life or Lily’s) Pie crust: yogurt dough crust | 1. In a separate bowl whisk together the eggs, sugar, syrup, butter, vanilla, and salt. Fold in the pecans and chocolate chips. 2. Pour the filling into the prepared yogurt dough crust and bake until pie is set, about 20 – 25 minutes. 3. Let cool for 5 or 10 minutes before serving. Top with organic real whipped cream! |
Dark Chocolate Nut Clusters
| Ingredients: | Instructions: |
| 1 cup almonds raw, roasted with skins 1 cup pistachios raw, roasted 1/2 cup dark chocolate or bittersweet chocolate chips 1/2 teaspoon kosher or sea salt | Preheat oven to 325°. Line a rimmed cookie sheet with parchment paper; evenly spread almonds and pistachios onto sheet. Roast 12 minutes. Cool to room temperature. In a medium saucepan, combine chocolate and salt; melt over low heat, stir until completely melted, about 3–4 minutes. Add almonds and pistachios to chocolate; toss to cover. Pour chocolate covered nuts onto the same lined cookie sheet; spread flat, but keep nuts next to each other in order to form clusters. Allow to cool at room temperature; refrigerate 30 minutes if chocolate is still sticky. Break into 1- to 2-inch pieces. Store in an airtight container for up to 3 days. Recipe from: Skinnyms |
Also, continue to check our social media this month for additional recipe Ideas.
TIP 2: Choose Healthier Drink Options
Alcohol tends to be common at most holiday events. Yet we know alcohol can lead to inflammation. The holiday mixed drinks are also often high in sugar. Sparkling water with lemon or lime, kombucha, and unsweetened tea are all great options to avoid the excess calories and high inflammatory beverages.
Staying hydrated is always important, but with just a 5% decrease in hydration levels you will feel fatigued! Stay energetic over the holidays by drinking coconut water or adding Ultima or other non-sugary electrolyte packets to your water. The goal is for you to drink ½ your body weight in ounces of water per day! (So if you weigh 140lbs your goal should be at least 70 ounces of water per day).
If you are hosting the party or can bring your own beverage, try this recipe below:
Pomegranate Mocktail with Ginger and Orange
| Ingredients | Instructions |
| 2 cups crushed or cubed ice 1 1/2 cups 100% pomegranate juice 1/2 cup freshly-squeezed orange juice (from about 3 medium oranges) 1 cup ginger kombucha (or can use sparkling water) 1 lime, sliced (optional, for garnish) | Divide the crushed ice between four cocktail glasses. In a large pitcher, combine the pomegranate juice, orange juice, and ginger kombucha in a pitcher. Stir gently to combine. Pour the mixture into your cocktail glasses and serve immediately. Garnish with a slice of fresh lime, if desired. Recipe from: CleanEatingKitchen |
TIP 3: Eat before you go!
If you know the party is buffet style or will have not have many healthy options, eat a whole food meal before you go. Focusing on protein and fiber will help keep you full and help to avoid overeating at the party. If you don’t get a chance to eat before you go, when going through the food line focus on filling your plate with the vegetables and protein sources. Starting your morning off with a protein rich breakfast is also important to help maintain blood sugar levels and avoid over eating later on in the day.
Some people may even like to have a protein shake before heading to the party if they are unsure of the protein options. Here’s a festive version of a protein shake for you to enjoy!
Chocolate Peppermint Protein Smoothie
| Ingredients: | Instructions: |
| 1.5 large bananas frozen 1 cup unsweetened almond milk 1/4 cup chocolate protein powder 2 tablespoons cocoa powder Pinch of sea salt 1/4 teaspoon pure peppermint extract | Place all ingredients into a high-speed blender. Blend on high until smooth. You may need to add a little more almond milk depending on how thick/thin you like your smoothies Recipe from: Fitfoodiefinds |
Another way you can enjoy your protein powder during the winter months is to have Ancient Nutrition bone broth protein powder mixed with hot water! It tastes like a yummy cup of hot chocolate and provides 20 grams of protein per serving.
TIP 4: Eat Slowly
Digestion starts in the brain! Then, the mouth. By hurrying through your meal and not taking the time to adequately chew your food or by rushing to clean off your plate that can impact your overall digestion of the meal. Take time to eat slowly, enjoy the flavors and foods that you may not have often. If you have selected a treat to enjoy, take time to really enjoy the flavor and how it tastes as you chew it can make a difference in digestive signaling back to your brain letting you know when you are full!
TIP 5: Enjoy the event and the company you are there with!
Food is social. Yummy food and treats are a big part of the holiday season, but more importantly are the people you are there to share the time with. Don’t stress about the food options or if you happen to indulge more than you would have liked to, focus on creating memories and special times with those you love. Each year is a blessing and an opportunity to connect with those you may not see as often throughout the year.
Over the next few weeks we will talk about all five parts of D.R.E.S.S. and how best to support you during the Holiday Season! Reach out if you would like more information on becoming a client, why wait until the New Year? https://eurekaholisticnutrition.com/connect/