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
Preheat oven to 350. Dice squash & season with olive oil & black pepper. Roast for 30 minutes or until squash is fork tender.
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.
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
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.
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
Heat oil in a large pan over medium heat. Add the minced garlic, and cook until fragrant and slightly golden, about 2 minutes.
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.
Finally, add to a serving bowl and mix in slivered almonds.
ENJOY AND STAY HEALTHY THIS HOLIDAY SEASON!
FLATIRON FAMILY MEDICAL