5 Healthy Thanksgiving Recipes That Will Make You Very Popular This Thanksgiving

Ah, Thanksgiving…a holiday filled with family and friends…and a lot of really unhealthy food.  What more could you want in one day?  Lots of “fun” conversations with a side of guilt.  Sounds lovely!  If eating healthy is important to you, then this day tends to be a day of both fun and trepidation as you try to eat as healthy as possible.  Fried turkey?  Um, okay.  Heavy gravy?  Well, why not.  Sweet potato casserole with extra marshmallows, hold the sweet potato?  Sure!  A slab of grandma’s pumpkin pie?  Um….No, no, and no!!!!  Even if you’re not hosting dinner, you can always bring something along that you can eat and not feel guilty…or sick afterwards.  Here are 5 delicious healthy Thanksgiving recipes that will make you love Thanksgiving and extremely popular with your family.  All of these recipes are gluten-free, dairy-free (though the roasted artichoke dip can be made with Parmesan), and rather low in fat and calories, making them a guilt-free tasty addition to the Thanksgiving staples.

 

Roasted Artichoke Dip – This is not the cheese laden, greasy dip that is served so often at parties.  Serve this healthy alternative with crudites and/or gluten-free crackers and you’ll have a healthy appetizer to get the night started on the right foot.

Ingredients:

• 1/2 cup of fresh lemon juice
• 2/3 cup of cold-pressed extra-virgin olive oil
• 2 large garlic cloves, minced
• 1/2 teaspoon of sea salt
• 1/4 teaspoon of freshly ground black pepper
• 1 (14 oz.) package frozen artichokes, thawed
• 2 teaspoons of dried thyme
• 2 teaspoons of dried basil
• 2 Tablespoons of grated Parmesan cheese or cheese alternative

Directions:

1. Place a rack in the middle of the oven.  Preheat the oven to 350 degrees.
2. In a large, heavy, ovenproof skillet, combine 6 tablespoons of lemon juice, 2 tablespoons of oil, the garlic, salt, and pepper.  Add the artichokes and toss to coat.  Bring the mixture to a boil over high heat.
3. Remove from the heat and place the skillet, uncovered, in the oven.
4. Bake until the artichoke are tender and lightly browned (about 30-45 minutes).
5. Remove from the oven and cool for 10 minutes.
6. Place the roasted artichokes in a food processor and add the remaining 2 tablespoons of lemon juice, the remaining oil, and the thyme, basil and Parmesan/cheese alternative.  Process until thoroughly blended.  Taste and add additional salt and pepper, if desired.
7. Serve immediately.

Decadent Paleo-Friendly Butternut Squash – This is a great substitute for Sweet Potato Casserole

Butternut Squash Casserole (Photo credit: FreckledPast)

Ingredients:

• 3 pounds of butternut squash
• 3 Tablespoons of water
• 1 head of garlic
• 1 1/2 Tablespoon of coconut oil
• 2 1/2 Tablespoons of coconut milk
• 1/2 teaspoon of salt
• 1/4 teaspoon of ground cumin
• 1/4 teaspoon of powdered ginger
• 1/2 teaspoon of cinnamon
• 1/8 teaspoon of ground coriander
• 1/4 teaspoon of cayenne pepper
• 1/4 teaspoon of ground allspice
• a pinch of ground cloves
• a pinch of ground nutmeg
• 1 large egg
• 1/4 cup of pecan halves, chopped

Directions: (this may seem like a lot of steps, but it’s actually really easy)

1. Preheat the oven to 350 degrees.
2. Cover a baking sheet with parchment paper.
3. Cut the squash in half lengthwise and remove the seeds.
4. Place the squash cut-side down on the baking sheet and sprinkle 3 Tablespoons of water onto the paper around the squash.
5. Peel the skin off the garlic and wrap it in a piece of aluminum foil.
6. Put the baking sheet of squash and the foil packet of garlic in the oven.
7. Bake for 40-50 minutes, until the squash is tender.  Set both aside until they’re cool enough to handle (about 15-20 minutes).
8. Increase oven temperature to 400 degrees.
9. When the squash is cool, use a spoon to scoop out the flesh into the bowl of a food processor.
10. Separate the garlic cloves and squeeze the roasted pulp into the bowl with the squash.
11. Process the mixture to a smooth puree.  Then, add the coconut oil, coconut milk, salt and spices.  Taste and adjust seasonings.
12. Beat the egg in a small bowl.  Scrape the puree mixture into a large mixing bowl and stir in the beaten egg with a wooden spoon until combined.
13. Grease the inside of a 3-cup casserole dish with coconut oil and then add the squash puree.  Top with chopped pecans and bake in the oven for 25-30 minutes, until the edges are a little bubbly and the top is golden brown.

 

Paleo Pan-Roased Brussel Sprouts

Ingredients:

• 2 Tablespoons of coconut oil
• 1 pound of Brussel sprouts (washed, tough outer leaves removed, cut in half)
• 2 garlic cloves
• 2 Tablespoons raw pistachios
• 2 Tablespoons pomegranate seeds
• Sea salt and freshly ground pepper to taste

Directions:

1. Heat oil in a large skillet over medium heat.
2. Add brussel sprouts and lightly brown, stirring occasionally to prevent burning (about 15 minutes). Season with salt and pepper.  Add garlic and pistachios the last 2 minutes of cooking.
3. Garnish with pomegranate seeds.

Sage Polenta –  Seriously amazing!!!!

Ingredients:

• 2 Tablespoons of cold-pressed extra virgin olive oil
• 2 cups of finely diced white onion
• 2 Tablespoons of minced sage
• 1 1/2 cups of vegetable stock
• 3 cups of unsweetened almond milk
• 2 Tablespoons of nutritional yeast
• 3 Tablespoons of Earth Balance or other vegan butter
• 1 1/4 cups of fine polenta meal
• 1/2 teaspoon of sea salt
• 1/2 teaspoon black pepper

Directions:

1. In a heavy bottom shallow cast iron pot on medium heat, add the olive oil and onions and saute until caramelized.  Add minced sage and stir well.
2. Add vegetable stock, almond milk, nutritional yeast, and vegan butter.  Turn to low heat and bring to a simmer.
3. Slowly, while constantly whisking, add the dry polenta, pouring in an even stream. Continue to whisk to keep the consistency smooth, while cooking.
4. Once the polenta has reached a fair thickness (porridge consistency) continue to keep on low heat and cook until the corn meal has softened (about 10-12 minutes).  Stir frequently and season with salt and pepper to taste.
5. Remove from heat and serve.

Garlicky Chanterelle Mushrooms

Garlicky Chanterelle Mushrooms

Ingredients:

• 1 Tablespoon of Earth Balance, or other vegan butter
• 1 1/2 cups of chanterelle mushrooms, loosely packed
• 3 garlic cloves, minced
• 2 Tablespoons of minced chives
• Sea salt, to taste
• Freshly ground black pepper, to taste

Directions:

1. In a large saute pan over medium heat, melt the butter (be careful not to burn it).
2. Add the mushrooms and garlic and saute until the mushrooms have released their liquid and the pan is almost dry (about 4 minutes).
3. Gently stir in the chives, season with salt and pepper to taste, and remove from the heat.

All of these healthy Thanksgiving recipes are easy to make and will leave you feeling full, but not guilty.

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• roasted cauliflower, three ways

2 Healthy Fall Vegetable Recipes – Roasted Butternut Squash Bites and Garlic Mashed Sweet Potatoes

Victoria, Battersea, London (Photo credit: Ewan-M)

Happy Friday Everyone!  A quick aside…to all of the Hurricane Sandy victims out there, our hearts go out to you and your loved ones.  You have been in my thoughts and prayers.  What a tragedy this has been.  To everyone else, there is a telethon on NBC tonight where you can call and make a donation which will go to the Red Cross relief efforts.  Also, you can make donations to relief efforts by going to the Red Cross website.  Every little bit counts.  🙂

It’s Friday and most people will have a bit of time to relax this weekend.  So, I always like to include some recipes so that anyone who feels inclined to cook healthy for themselves has a little cooking inspiration.  Both of these recipes require minimal prep time.

Here are 2 really great fall vegetable recipes that are extremely easy to make.

Roasted Butternut Squash Bites 

Ingredients:

• 3 Tablespoons of coconut oil or ghee (clarified butter)
• 1 Tablespoon of cinnamon
• 1/2 teaspoon of sea salt
• 6 cups of peeled, cubed butternut squash (if you’ve never cut butternut squash, there are some good directions of how to cut butternut squash on YouTube.  It’s a bit of a pain, so I would recommend buying it pre-cut, if you can.  Trader Joes sells pre-cut butternut squash which makes this recipe a cinch)

Directions:

1) Preheat your oven to 400 degrees.

2) Melt the coconut oil or ghee in a small bowl.  Add the cinnamon and sea salt and whisk together.

3) Pour the seasoned oil over the cubed squash and toss until all the pieces are coated with the oil mixture.

4) Spread the squash into a large glass baking dish and bake for 45 minutes to an hour.

5)  If you want to add just a bit of sweetness to this recipe, drizzle a tiny bit of agave nectar on the squash before you serve.  Enjoy!!!

Garlic Mashed Sweet Potatoes

Mashed sweet potato (Photo credit: fritish)

 

Ingredients:

• 4-5 yellow sweet potatoes, peeled and chopped
• 1 Tablespoon of butter or ghee
• 2 cloves of garlic, crushed
• 3 Tablespoons of green onions or scallions, diced
• 1/4 cup chicken stock

Directions:

1) Fill a large soup pot half to three-quarters of the way full with water and bring to a boil.

2) Peel and chop the sweet potatoes and add them to the boiling water.  Boil for 10-12 minutes or until the sweet potatoes are tender when poked with a fork.

3) Drain the water from the sweet potatoes and place them in a large serving bowl.

4) In a small saucepan, saute the garlic and onions in the butter/ghee over medium heat for 2-3 minutes.

5) Pour the butter mixture over the sweet potatoes in the bowl.

6) Using a potato masher or hand mixer, beat the sweet potatoes and butter until smooth.

7) Add the chicken stock to the mixture slowly until you’ve reached the desired consistency.

8) Serve and enjoy!!!

Related articles

• Roasted Butternut Squash, Quinoa, and Cranberries (eatrunreadtravel.com)
• Butternut Squash: 20 Ways (easypaleo.com)
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• Virtual Vegan Potluck 2: Mushroom, Leek and Kale Cottage Pies (tinykitchenstories.com)
• Butternut-Cauliflower Crock Pot Mash (health-heretic.com)
• Butternut Squash Lasagna (andreasgardencooking.com)
• Cooking Butternut Squash | How to Cook Butternut Squash (faithfulprovisions.com)

Ways to Beat the Holiday Eating Season – How Not to Gain Weight During the Holidays

English: Fall foliage in Southern California (Photo credit: Wikipedia)

Happy Day After Halloween Everyone!  No doubt, you did it.  Despite every effort to not eat loads of candy, you likely had a few in the office, during or after trick-or-treating, and/or this morning.  If not, good for you.  If you’re reading this with Halloween candy in your hand, put the candy down!!!!  Drop it!  Many of you are likely nursing your candy (or alcohol-related) hangovers and feeling a bit down on yourselves for your little infractions of late.  Stop it!  Hopefully you enjoyed yourself, but guilt will not undo the damage.  Having a plan to clean up your eating will.

As we enter the holiday season, we enter the eating season.  This is where the leaves are changing, the weather is getting colder and colder, people pile on the layers, and they want to eat more and work out less.  Add the holidays into the mix, and you have a full-blown excuse to pile on the pounds.  (Fortunately or unfortunately for me, I live in Southern California, where it never gets that cold and we get some warm weather in the middle of winter.  So, I don’t really have an excuse to put on any weight.  But for some reason, the colder weather always does something to me. :))  But, nevertheless, the holiday season usually means that we have excuses to eat more because of all the holiday parties and celebrations and we have to plan ahead to make sure that we don’t usher the new year in with extra pounds on our bodies.

So, what can we do now?  Come up with an eating and fitness plan that you can follow now so you can look great in your holiday dresses and suits, enjoy the food at these parties, and not worry about putting on extra weight.  So, what do you do?

1) The first thing is not to use the word “diet”.  Strike it from your vocabulary because it’s a surefire way to sabotage yourself.  Dieting during the holidays is especially challenging because of the extra treats that come along with each holiday from cookies to cakes to pies and all of the other fun stuff.  Add in the different celebrations and events that require planning and shopping and you have a whole lot of extra stress to deal with. This usually leads to people “cheating” more and feeling guilty about their cheats that they tend to lose the enjoyment and still end up gaining weight.  So, ditch that word.  It won’t do you any good.  Just focus on eating clean and healthy as much as you can.

2) My biggest tip is to choose some delicious and healthy recipes that you’re going to enjoy eating for the next few months and cook/prepare your own food as much as you can.  Treat yourself to a new cookbook or two to make cooking more fun and exciting (I’m loving Paleo Slow Cooking by Chrissy Gower, Well Fed: Paleo Recipes for People Who Love to Eat by Melissa Joulwan, and Everyday Paleo Family Cookbook by Sarah Fragoso) and schedule in some time to prepare your food.  I cook 2-3 times a week and I only dine out at restaurants 1-2 times each week.  (And when I eat out, I truly savor it and don’t hold back.  Wine?  Yes please!  Dessert?  Absolutely!!!)  How do I do this?  I make big batches of each recipe so that I can eat for days off of what I’ve made.  If you find recipes you love, you’ll eat yourself thin without missing a thing.  Then, you don’t feel guilty eating out because you’ve done so many good things throughout the week.

3) Eat what’s in season. The fall and winter seasons offer so many seasonal vegetables to incorporate into your meal plan.  Butternut squash, spaghetti squash, pumpkin, sweet potato, artichokes, cauliflower, kale, brussel sprouts, and cabbage.  There are so many easy and quick ways to prepare these that you’ll enjoy eating your veggies AND your weight loss.  I’ll be posting a ton of great recipes in the next few days.

4) Eat those veggies first.  If you fill up on veggies before everything else, the fiber in those veggies will prevent you from eating a lot of other things.  You’ll end up eating less and still being full.

5) Try to lessen the amount of dairy you eat.  If must have cheese, then do it, but eat sparingly.  The same goes for everything else.  But, if you can cut out cheese, ice cream, and milk from your daily lifestyle, you’ll save yourself a lot of calories and inflammation.  Save your splurges for where it really counts.

6) Cut down on your sugar intake where you can.  The one thing about sugar is that it is addicting.  The more you have, the more you want.  Throw away that Halloween candy, if you can, or donate it.  If you cut down on your sugar intake right now, you’ll be able to enjoy a little of it at each of the events you have coming up.

7) Eat regularly.  If you eat every 3-4 hours and have protein at each meal, you’re much less likely to want to snack on the bad stuff.  If you’re going to a party, eat something an hour or two before you get there.  Heading to a party with a growling tummy is a surefire way of making some bad decisions.  You’re more likely to overeat and eat things that you’ll regret.  By eating a snack like an apple with almond butter prior to a party, you’ll be able to enjoy the party and not scarf down the first things you see.  Also, don’t “save up” your calories during the day by not eating.  You’ll end up screwing up your metabolism by doing this, first of all, and second, this will backfire because you’ll end up eating more in the end.

8) Chew your food thoroughly.  I tend to eat more meat during the fall and winter.  The cold makes me want to eat stews, soups, and warmer foods, which often involve meat.  So, it’s even more important to be mindful of your eating and chew each bite thoroughly.  This will help you eat less and improve your digestion.  Also, being mindful of chewing your food is important at parties since we often shove appetizers and the rest of our meals in our mouths and barely chew them so we can continue talking.

9) Move it!!!  During the fall and winter seasons, it’s darker and colder out causing many people to not want to work out as much.  This is the time where it gets easy to “fall” out of your routine.  So, to get yourself on track before it’s too late, come up with a fitness plan.  Whether it’s finding classes you enjoy at your gym, buying a new exercise DVD to get you motivated, or going for a jog in the brisk air, just coming up with an excuse-proof plan is crucial to staying healthy through the next few months.  Find a way to sweat and move each day so that you can help yourself stay on track.  Do you have any exercise DVDs you love?  If so, please comment and make suggestions.  I’m always looking for fun new things to try.

10) Try to get as much sleep as you can.  The holidays can be fun, but they can also be stressful.  You can’t store or bank sleep, but the more you get on a regular basis, the better you’ll be able to cope with the stress and the less you’ll want to eat badly.

Happy Fall Everyone!

Related articles

• Keeping Holiday Weight in Check (everydayhealth.com)
• 5 Must-Eat Cleansing Foods for Fall (mindbodygreen.com)
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Happy National Pumpkin Day!

Happy Friday Everyone!

It’s National Pumpkin Day!  I’ve got to say that I love this time of year.  Halloween, Thanksgiving, Christmas…so many fond memories and memories waiting to be made.  And, the obscene use of pumpkins as decorations and in all sorts of amazing food.  I LOVE IT!!!  I love all things made with pumpkin so I thought I’d end the week with a healthy paleo pumpkin dessert recipe in honor of National Pumpkin Day and to kick off the pre-Halloween festivities.

Paleo Pumpkin Pie Bars

Ingredients:

Crust:

• 6 dates (pits removed)
• 1 cup of almond butter
• 2 eggs
• 2 Tablespoons of honey
• 1 teaspoon of vanilla extract
• 1 teaspoon of cinnamon
• pinch of salt

Filling:

• 1 (14 oz.) can of pumpkin puree
• 1/2 cup of coconut milk
• 1/4 cup of Coconut Cream Concentrate (melted till it’s soft)
• 3 Tablespoons of Coconut Oil (melted)
• 3 Tablespoons of maple syrup
• 1 teaspoon of cinnamon
• 1/4 teaspoon of nutmeg
• 1/8 teaspoon of allspice
• 1/8 teaspoon of ground ginger
• 1/16 teaspoon of ground cloves
• pinch of salt

Toppings:

• 1/2 cup of roughly chopped pecans
• 2 Tablespoons of Coconut Oil
• 2 Tablespoons of maple syrup
• 1/2 teaspoon of cinnamon
• pinch of salt

Directions:

1) Preheat the oven to 350 degrees.

2) Your will make the crust first.  Add the dates and almond butter to a food processor and pulse until it breaks down together.

3) The add the eggs, honey, vanilla extract, cinnamon, and salt and puree until smooth.

4) Grease an 8×8 glass baking pan with some coconut oil and pour in the crust mixture.  Use a spoon to smooth off the surface and level it out.

5) Place the crust in the oven and bake for 12-15 minutes or until the crust is firm and cooked through when you pose it with a toothpick.  Once it’s done, take it out and let it cool.

6) While your crust is baking, mix together the filling ingredients.

7) Puree all of the ingredients until completely smooth.  (The coconut cream concentrate should be incorporated in and not chunky)

8) When your crust is cool, top it off with your pumpkin puree filling and smooth evenly throughout.

9) Next, you make your topping.  Add 2 Tablespoons of coconut oil to a small skillet and heat under medium heat.  Once the oil has melted, add your chopped pecans (these will burn easily, so be careful).

10) While mixing your pecans constantly, add the maple syrup, cinnamon, and a pinch of salt, continuing to stir until the pecans have roasted (3-4 minutes).

11) Pour the pecan mixture over the pumpkin puree filling.

12) Set it in the freezer to cool for 20+ minutes.

15) Cut and enjoy!  Keep them in the fridge to keep them intact and from melting.

Have a great weekend!

2 Great Paleo Recipes: Slow Cooker Chicken Curry and Riced Cauliflower

 

Most people who know me from my recent past know that I didn’t cook much.  For over 6 years, I did a healthy food delivery service because my life was so hectic and I thought I couldn’t be bothered with cooking.  Also, my husband and my work schedules were all over the place, so we rarely ate together during the week.  So, the food delivery service, while expensive, served me well and helped me lose weight and maintain my weight loss.  However, after such a long period of time eating the same foods, I wanted to see if I could cook for myself and still maintain my weight loss.  I had also decided that I wanted to cut out dairy and gluten from my diet because of the negative effects and discovered the Paleo lifestyle.  I bought a number of Paleo cookbooks and must say that I’ve become enamored with cooking.  Cooking for yourself doesn’t have to be super time consuming.  I’ve found that if I spend about an hour on Sunday evening and an hour on Wednesday or Thursday evening cooking, I can have healthy meals throughout the week.  If you’re strategic about what you make, you can eat well on a budget, lose weight, and enjoy so many different types of foods.

I bought a few great cookbooks recently that have gotten me so excited about cooking.  One  of them is Everyday Paleo Family Cookbook by Sarah Fragoso.  The book has these amazing pictures and the recipes are extremely easy to follow.  I’ve tried a number of her recipes so far and have loved every single one.  There are some great recipes in there for families with kids (or adults who eat like kids).  I’m a huge fan of slow cookers (s0 much so that when I accidentally dropped the ceramic portion of the slow cooker that I’ve had for over 7 years, I immediately ran out to buy a new one) since they tend to require little actual cooking.  You really only have to prep and mix and then turn on your cooker.  I often do my prepping in the evening and then turn on my slow cooker on low before I go to sleep.  In the morning, I put everything into individual servings so that I can grab and go as needed.

Here are 2 fabulous recipes that are not only easy to assemble, but require virtually no cooking expertise to make.  If you don’t own a slow cooker, you should definitely add one to your kitchen repertoire as they are great for making meals that just warm your heart and your tummy.  Slow cookers (otherwise known as crock pots) can be as cheap as $30 and as expensive as $300+.  You don’t need something expensive to get started so opting for something on the cheaper side is a great way to get started.

If you love Thai Chicken Curry dishes, you’ll love this recipe below.  It’s a much healthier version of Thai takeout and takes very little time to make.  I made a batch of this and the Riced Cauliflower last night. Here’s what it looks like (sorry, I’m still working on my food styling and plating skills).  YUM!!!!!!

Slow Cooker Chicken Curry:

Ingredients:

2 Tablespoons of curry powder

1 Tablespoon of paprika

2 teaspoons of sea salt

1 teaspoon black pepper

2 pounds of boneless, skinless chicken thighs

4 garlic cloves, minced

1 yellow onion, sliced

3 carrots, diced

4 celery stalks, diced

1 cup full-fat canned coconut milk

1 cup of low-sodium chicken broth

Prep Time: 30 minutes

Cook Time : 4-7 hours

Directions:

1. Mix all of the dry spices together in a small bowl.
2. Place the chicken thighs in the slow cooker and pour the spice mixture over the chicken thighs and toss together until all of the thighs are coated with the spices.
3. Sprinkle the minced garlic over the chicken and then add the onions, carrots, and celery.
4. In a small mixing bowl, whisk together the coconut milk and the chicken broth.
5. Pour the coconut milk and chicken broth mixture over the top of the chicken and vegetables and cook on high in the slow cooker for 4 hours or on low for 6-7 hours.
6. Serve this alone or with the Riced Cauliflower recipe below.

If you like rice and feel the need to have something that tastes like it with any meal, you are going to absolutely love this recipe.  I’ve made it 3 times in the past week; it’s so good…and easy to make!!!  Here is a picture of the Chicken Curry next to the Riced Cauliflower so you can actually see the cauliflower.

Riced Cauliflower:

Ingredients:

1 head of cauliflower

3 Tablespoons of coconut oil

3 green onions, diced

2 garlic cloves, minced

1 egg, whisked

1 teaspoon Bragg Liquid Aminos

1 Tablespoon sesame oil

Black pepper

Prep Time: 20 minutes

Cook Time: 15 minutes

Directions:

1. Rinse and dry the cauliflower and cut into florets.
2. Place the florets into a food processor and process until they are finely minced, looking like rice.
3. In a large skillet, melt the coconut oil over medium heat.
4. Add the cauliflower and saute for 5-6 minutes.
5. Add the green onions and garlic and saute with the cauliflower for another 2-3 minutes.
6. Push the cauliflower mixture to the side of the pan and pour in the whisked egg onto the empty side of the pan and cook until the egg begins to firm.
7. Mix the egg into the cauliflower mixture and add the Bragg Liquid Aminos, the sesame oil, and black pepper.
8. Taste your riced cauliflower and add more aminos or sesame oil if desired.

Try these recipes and you will likely become a Paleo convert and buy Sarah’s book.  They are so yummy and you don’t miss not having dairy, gluten, legumes, or sugar.  I hope you enjoy!!!

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