Posts Tagged healthy holiday recipes

Beat the Holiday Sugar Rush!

Like most people during the holiday season, I often find myself saying that I’m “too busy to exercise” or that I’m “too tired to cook” during the holiday season. With all of the holiday baking, present wrapping, and tree decorating that occurs during December, it is definitely difficult to stick to your normal diet and exercise routine. The holidays are also well-known for calorie-dense, sugar-laden treats…and don’t get me wrong, I love them as much as you do! However, I have two recipes here that are simple, easy, tasty, and require minimal ingredients. Many of the ingredients are fresh and include a serving of fruits and vegetables and have minimal added sugars. So beat the sugar rush this season and try these two recipes for great on-the-go yet sustainable nutrition! You can have these for a quick breakfast, a post-workout snack, an on-the-go meal while traveling, or a unique holiday treat! After all, the spinach and the red peppers make for some festive dishes!

Spinach Shake

This recipe includes all of the food groups…protein, dairy, fruit, vegetable, and healthy fat. How convenient! I just tried out this recipe today as a post-workout snack and it was delicious! And, it takes less than 2 minutes to prepare.

Ingredients:

1 scoop vanilla protein powder

½ banana

¾ cup almond milk

1 tsp. peanut butter

1 cup spinach

Ice

Preparation:

Combine ingredients in a blender until smooth.

Easy Egg Muffins

Here is a perfect snack to enjoy guilt-free! Each muffin is packed with protein that will fuel your day and support muscle growth. Make a bunch of these and save them in the fridge for snacks on-the-go, or make them for a quick Christmas Day breakfast! You can conveniently find all of these ingredients at your local farmer’s market.

Servings: 6

Ingredients:

6 free range, organic, omega-3 eggs

½ red bell pepper, finely chopped

1/8 cup organic, low fat shredded cheese

Pinch of salt and pepper

Preparation:

  1. Preheat oven to 350 degrees F.
  2. Line muffin tins with paper liners or grease lightly
  3. Mix up the eggs, add bell pepper, cheese, salt and pepper.
  4. Fill 6 muffin tins
  5. Bake for 20-22 minutes, or until eggs are fully set.

Nutritional Analysis:

1 muffin: 89 calories, 6g fat, 120mg sodium, 1g carbohydrate, .16g fiber, 7.5g protein

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3-Step Recipes for Memorial Day!

Although Memorial Day is famous for grilling and preparing classic summer foods, no one wants to spend their entire weekend grocery shopping, prepping food, and cooking all day long. It is useful to find a few handy, 3-step recipes to help speed up the cooking process and to spend more time with your friends and family!

The following is the menu that I prepared today in celebration of Memorial Day:

~Shredded rotisserie chicken sandwiches with pineapple slices and BBQ sauce

~Dijon potato salad

~Homemade coleslaw

~Rustic root vegetable roast

~Mustard braised cabbage

~Caesar salad

~Watermelon

Enjoy a couple of simple, healthy recipes that I prepared today:

Basic Coleslaw Recipe

This recipe is very simple to make, and has a very tangy dressing. It’s a great side dish for any summer meal, and can be served with barbeque sandwiches, chicken, burgers…even tempeh or tofu!

Serves: 6

Ingredients:

6 cups shredded green cabbage

2 carrots, shredded

2 tbsp. spanish onion, grated

2/3 cup light mayonnaise

2 tbsp. vinegar

2 tbsp. vegetable oil

2 tbsp. sugar

½ tsp. celery salt

¼ tsp. salt or pepper, to taste

Preparation:

1. Toss cabbage in a large bowl with the carrots and onion.

2. In a bowl, whisk together the remaining liquid ingredients.

Pour the mixture over the cabbage mixture and toss to coat thoroughly (here is a picture of my boyfriend Ryan helping me out with the meal prep!)

3. Refrigerate until serving time. Yum!

Rustic Root Vegetable Roast

This is a fast and easy way to roast the root vegetables that come in your CSA box! Roasting is a very health conscious way to cook vegetables, and can be flavored with pepper, herbs, and spices if desired.

Ingredients:

1 ½# baby potatoes, halved

2 small turnips, cut into ¾” cubes

1 cup baby carrots

3 small garlic cloves, minced

3 green onions, sliced

2 beets, sliced

1 tsp. parsley flakes (or 2 tbsp. fresh parsley)

¼ tsp. thyme (or ½ tsp. fresh thyme)

½ tsp. salt or pepper, to taste

Preparation:

1. Preheat oven to 375 degrees Fahrenheit.

2. Place all of chopped vegetables in a lightly greased baking pan with a lid. Roast for 45 minutes.

3. Remove lid and increase oven temperature to 425 degrees Fahrenheit. Cook uncovered vegetables for another 15-20 minutes, stirring once until vegetables are tender and lightly browned.

Mustard Braised Cabbage

This recipe is courtesy of Chef Jay Pierce of Lucky 32! It is a zesty, low calorie way to spice up your Napa cabbage

Ingredients:

1 tbsp canola/olive oil blend

¼ cup diced yellow onion

1 pound chopped greenor Napa cabbage

1 cup low sodium vegetable stock

1 ½ tbsp Gulden’s mustard

Preparation:

1. Heat oil in skillet to medium high. Saute onions until they are golden.

2. Add rough chopped cabbage and sauté until shiny and softened, but not wilted.

3. Add stock and mustard and simmer for 5 minutes.

 

*Special thanks to Ryan and my roomate Lemma for trying my new recipes!

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