Healthy Holiday Tips and Recipes by our In-House Nutritionist Abigail

Tips:

– Eat breakfast! Avoid skipping meals or going into the meal too hungry. You want to focus not only on feeling satisfied but being able to enjoy your food and company.

– Bring mindfulness to eating by savoring your foods. This helps you tune into hunger, fullness & satiety cues.

– The holidays are a time for celebration, so allow yourself to eat what you love. Balance your plate with nourishing vegetables and fiber foods, and understand that one food will not hinder your progress! A good rule of thumb is ½ plate veggies, ¼ plate protein & ¼ plate starch.

– Add some movement into your day. A walk with the family is a great activity!

– Remember that even in moments where you feel like you overate, your body still deserves to be nourished. Recommit to your health and start your next day with a balanced, nutritious meal.


Warm Kale & Squash Salad

  • 1 bunch Tuscan kale, roughly chopped

  • 1 squash (butternut, delicata, acorn) diced/sliced

  • ¾ cup cooked farro

  • ½ cup toasted pumpkin seeds

  • ½ cup pomegranate seeds

  • ¼ cup olive oil

  • Juice of ½ lemon

  • 1 tbsp Dijon mustard

  • ½ shallot, finely minced

  • Black pepper

 

  1. Preheat oven to 350. Dice squash & season with olive oil & black pepper. Roast for 30 minutes or until squash is fork tender.

  2. Meanwhile, cook farro according to package instructions. Place pumpkin seeds in a dry pan (do not coat in oil) and cook over medium heat for 2-3 minutes to toast, stirring frequently so seeds do not burn.

  3. Mix olive oil, lemon juice, Dijon mustard, shallot & black pepper for the dressing. When all ingredients are done, serve warm over kale, dress & top with pomegranate seeds. Serve this salad with your holiday meals, or add protein and eat as your main!


Turkey & Quinoa Soup

 

  • 1-2 containers low sodium vegetable broth

  • Leftover turkey, shredded

  • ½ cup uncooked quinoa

  • 2-3 large carrots, peeled & sliced

  • 3 celery stalks, sliced

  • ½ yellow onion, diced

  • 1 can low sodium diced tomatoes

  • 2 tsp black pepper

  • 2 tsp oregano

  • 1 tsp rosemary

  • 1 tsp thyme

 

  1. Use your leftover turkey to create this comforting soup! Bring vegetable broth to a simmer over medium heat and add quinoa, carrots, celery, onion, diced tomatoes, pepper, oregano, rosemary & thyme. Let simmer, covered for 10-15 minutes or until the veggies are tender and quinoa is cooked.

  2. Add shredded turkey and simmer for another few minutes. Adjust seasoning as needed.


Best Sauteed String Beans

 

  • 1 bag string beans

  • ½ cup slivered almonds

  • 1 clove garlic, minced

  • 1 tbsp olive oil

  • Salt & pepper

 

  1. Heat oil in a large pan over medium heat. Add the minced garlic, and cook until fragrant and slightly golden, about 2 minutes.

  2. Add the string beans. Allow to sit for a minute or two, then stir and allow to sit again. Repeat so that beans cook evenly on all sides. Beans are cooked when they're bright and crispy.

  3. Finally, add to a serving bowl and mix in slivered almonds.


ENJOY AND STAY HEALTHY THIS HOLIDAY SEASON!

FLATIRON FAMILY MEDICAL

SCG Creative