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Holiday’s tips and guidelines

Karin here, with a word on how to eat well during the holidays. It is no secret that the holidays season  is a time of overindulgence. From the meat, to the glutinous sides, to the chocolate filled desserts, and the flowing glasses of wine, it’s hard to get  a grip over yourself. Well, I am going to share with you some tips, tricks, and recipes to help you indulge the way you should on , but not completely fall off the deep end.

What are the best ways to eat healthy during the holidays?

First, ALWAYS have a plate of salad before going in for the entrees and the sides. There is a reason that the salad plate covers the entree plate; it is meant to be used first. Eating raw vegetables, because of their high fiber content, take longer to digest and help us in feeling full. Having a salad before your main entre meal, instead of with it, will help you from overeating some of the heavier stuff.

Second rule, and this may sound obvious, but make smart choices. DO NOT go and load your plate with every fattening thing in sight. Scope out the selection of food, see what it is you’re dying to have the most, and put only those items on your plate in small portions. Along with those couple of things, you’re excited about then add healthier options like veggies, chicken, and salad.

Do not come hungry. Many people like to skip all the meals until the time of their decadent meal — not a good idea. You should wake up, have breakfast, workout, and treat the day as you would any other. If you start the day off by making health-conscious decisions, you will be more inclined to keep that mentality going throughout the day. Likely, you will still have a piece of dessert or a bite of bread, but you won’t act like a starving animal trying to catch his prey.

Make sure there are healthful options available. You can always ask your host or simply offer to bring something. If you can’t think of any healthy Thanksgiving dishes, then try one from our list below..

What foods should be avoided?I would avoid eating high carb foods, and things that we eat year-round, such as rice, bread, and pasta. I would avoid any sugary drinks or high-calorie drinks. Choose one option from the desserts , or s few bites from 2-3 desserts. Make sure to fill your plate with lots of veggies.

What foods are the right “cheat” foods for the holiday season?The foods that you like the most, and that you are waiting year around for, don’t compromise for things that are not worthy, choose the best and most delicious dishes, enjoy every bite, and move on.

4. How should you adjust your fitness habits during these months? During the holiday season with extra calorie consumption, I would definitely add more cardio workouts, would try to reach 10,000 steps daily, and to get an extra cardio workout in like spin class, running or do a HIIT class.

Here are are some  delicious healthy recipes you can make!

SHEPHERD’S PIE

1 large head cauliflower, cut into florets or 2 large sweet potatoes

2 tbsp ghee or coconut oil

1 tsp spicy mustard

Salt and freshly ground black pepper, to taste

Fresh parsley, to garnish

For the bottom layer

1 tbsp coconut oil

1/2 large onion, diced

3 carrots, diced

2 celery stalks, diced

1 lb. lean ground turkey

2 large tomatoes (diced)

1 cup chicken broth

1 tsp dry mustard

1/4 tsp cinnamon

1/8 tsp ground clove

Salt and freshly ground black pepper, to taste

Instructions:

Place a couple inches of water in a large pot. Once the water is boiling, place steamer insert and then cauliflower florets into the pot and cover. Steam for 12-14 minutes, until tender. Drain and return cauliflower to the pot. You can follow the same process for the sweet potato.

Add the ghee/coconut oil, mustard, salt, and pepper to the cauliflower/sweet potato. Using an immersion blender or food processor, combine the ingredients until smooth. Set aside.

Meanwhile, heat the coconut oil in a large skillet over medium heat. Add the onion, celery, and carrots and sauté for 5 minutes. Add in the ground turkey and cook until browned.

Stir in the tomatoes, chicken broth, and remaining spices into the meat mixture. Season to taste with salt and pepper. Simmer until most of the liquid has evaporated, about 8 minutes, stirring occasionally.

Distribute the meat mixture evenly in an oven pan and spread the pureed cauliflower/sweet potato on top. Use a fork to create texture in the cauliflower/sweet potato and drizzle with avocado oil. Place under the broiler for 5-7 minutes until the top turns golden. Sprinkle with fresh parsley and serve

 

 

 

 

 

 

APPLE PIE 

14 servings 

Ingredients

2 ½ cups (288g) almond flour (I used Bob’s red mill )

1 ½ cups (113g) tapioca flour

3 tbsp. coconut sugar

½ tsp. kosher salt

½ cup melted coconut oil

1 egg

For the filling:

2 ½ lb. apples, peeled and cut into cubes

2 tbsp. almond flour

½ cup maple syrup

2 tsp. cinnamon

¼ tsp. grated nutmeg

½ tsp. allspice

2 tsp. vanilla extract

2 tbsp. lemon juice

2 tbsp. coconut oil

Instructions

1. Combine the almond flour, tapioca flour, coconut sugar, salt and coconut oil in a food processor, or use a pastry blender in a bowl. Pulse or blend until the texture is like coarse meal.

In a small bowl, whisk the egg and then add to the dry ingredients. Pulse/mix again until the dough comes together. If you are mixing in a bowl, you may want to use your hands to bring the dough together at the end.

2. Divide the dough into two equal pieces and form into flat, round discs. Wrap each dough disc in plastic wrap. Refrigerate for at least 1 hour or up to overnight.

3. Preheat oven to 425° F.

4. Between two sheets of parchment paper or on a silicone baking mat, roll out one round of the dough into a 12-inch circle. Carefully lay the dough into a 9-inch pie dish (not deep dish). If the dough breaks, that is okay! Just press it back into place and repair any holes or cracks that may have formed. Place in the freezer while preparing the filling.

5. Place the cubed apples in a large bowl. Add maple syrup, cinnamon, nutmeg, allspice, vanilla extract, and lemon juice. Toss to combine until all the apple cubes are evenly coated.

6. Fill the bottom crust with the apple cubes, leaving any extra liquid in the bottom of the bowl.

7. Roll out the second round of dough between two sheets of parchment paper or on a silicone baking mat into a 12-inch circle. Use a sharp knife to cut into ½-inch even strips.

8. Cover the pie with the dough strips.

9. Place the pie on a baking sheet and bake 15 minutes at 425° F. Reduce the temperature to 350° F., and continue baking for 35 to 45 minutes or until apples are tender and the pie is golden brown on top. Cover with foil if the pie starts to brown too quickly!

10. Let cool for at least 1 hour before serving. Serve warm or chilled.

235 calories / 26.4 carbs / 12.4 fat / 3.5 protein

 

PUMPKIN PIE 

Ingredients

14 servings

For the crust:

1 ½ cups almond flour ( I used Bob’s red mill )

3 tbsp. coconut oil

pinch of sea salt

For the pie:

15 oz. can BPA-free organic pumpkin

¾ cups light coconut milk

½ cup maple syrup

3 eggs

2 tsp. pumpkin pie spice

¼ tsp. salt

Instructions

Preheat oven to 325० F.

Mix crust ingredients until dough forms. Press the dough into a pie plate and bake for 10 minutes. Set aside to cool.

Add filling ingredients to the food processor and process until smooth. Pour the filling into the crust and bake for 50 minutes or until filling is just set. Cover crust with pie crust shield or foil if it browns too quickly.

Cool completely and refrigerate for 2 hours.

232 cal/ 16.2 fat / carbs 15.2 / protein 6.2

October 11, 2019 By Karin
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Karin AdoniBen-David
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