HAPPY & HEALTHY. holiday guide SUMMERFIELD CUSTOM WELLNESS

Transcription

1 HAPPY & HEALTHY holiday guide by SUMMERFIELD CUSTOM WELLNESS

2 tips f a healthy holiday Aim for half a plate of veggies, quarter plate protein, and quarter plate starch at most meals. Take a pause. Before going up for a second plate, have a glass of water and wait 5-10 minutes to gauge your level of fullness. You may not be hungry for seconds after all! Eat regular balanced meals throughout the day. Don t save up to pig out at the party! Aim to have a snack that includes protein and/or healthy fats such as a handful of nuts, cheese, 1/2 an avocado, hard-boiled egg, or tuna pouch 2-3 hours before the party so you don t arrive ready to attack the buffet. Bring your own healthy vegetable side dish so you know you ll have a veggie option available. Choose homemade seasonal treats. Don t waste your treats on store bought items that are available every day of the year. Freeze extra cookies, cakes or pies so you can spread the love throughout the next few months instead of enjoying them all at once. Alcohol has little nutritional value and can lead to poor food choices and overeating. Choose wisely and drink responsibly. Aim to have one 8-oz glass of water in between every alcoholic beverage. It will help slow you down as well as prevent a headache the next day! Pick a vice. If you know you would like to have dessert at a holiday meal, aim to skip the alcohol, extra bread or starchy sides, and/or heavy creamy sauces. sav y substituti s traditi al fav ites Stuffing Collards w/ Fatback Green Bean Casserole Sweet Potato Casserole Apple Pie Egg Nog healthier alternatives Cauliflower Stuffing Fall Harvest Salad Roasted Asparagus w/garlic BaconAioli or Crispy Brussels Sprouts Cinnamon Roasted Sweet Potatoes & Cranberries Slow Cooker Baked Apples Spiced Cider Spritzer

3 plating your way through the holidays starches Baked Sweet Potato Falafel, Cinnamon Roasted Sweet Potatoes & Cranberries, Slow Cooker Baked Apples, Corn, Stuffing, Mashed Potatoes, Mac & Cheese, Potato Latkes, Dinner Rolls, Cakes, Pies, Desserts, Hot Cocoa, Holiday Beverages proteins Turkey, Ham, Kielbasa, Pork, Brisket, Fish, Chicken, Deviled Eggs Use The Plate Method to balance your plate while enjoying your favorite holiday dishes. 1/4 STARCH 1/4 PROTEIN 1/2 VEGETABLES vegetables Fall Harvest Salad, Cauliflower Stuffing, Crispy Shredded Brussels, Roasted Asparagus with Garlic Bacon Aioli, Green Bean Casserole, Collards, Roasted Vegetables, Broccoli Casserole, Roasted Cabbage, Sauerkraut, Coleslaw

4 fa harvest salad INGREDIENTS SERVES medium Delicata squash (scrubbed clean) 4 Tbsp olive oil, divided 1 tsp salt freshly ground pepper 2 Tbsp chopped fresh sage 6 C kale (rinsed, stems removed & torn into bite-sized pieces) 2 C baby arugula 1 C walnuts, toasted seeds from 1/2 pomegranate ( o r 2 / 3 C p r e p p e d pomegranate seeds ready for purchase, found in produce section) 4 clementines, peeled & split into segments 2 Tbsp balsamic reduction or balsamic vinegar 2 Tbsp maple syrup additional freshly ground pepper, to taste 1. Preheat oven to 425. Slice squash lengthwise and remove seeds. Cut into moon-shaped slivers, about ½ in thick. Place in large bowl and add 2 Tbsp olive oil, salt and pepper, tossing well to coat. 2. Line a large baking sheet with foil and arrange sliced squash in a single layer. Do not rinse bowl. Roast for minutes, or until golden brown. 3. Remove squash from oven and return to unrinsed bowl. While squash is still hot, add chopped sage and kale and toss to combine well. Let cool to room temperature. 4. Once cooled, add baby arugula, toasted walnuts, pomegranate seeds, and clementine segments. 5. In a small bowl, whisk together remaining 2 Tbsp olive oil, 2 Tbsp balsamic reduction, 2 Tbsp maple syrup, and freshly ground pepper.

5 cauliflower stuffing INGREDIENTS SERVES Tbsp butter 1 onion, chopped 2 large carrots, peeled & chopped 2 celery stalks, chopped 1 small head of cauliflower, chopped 1 C mushrooms, chopped Kosher salt 1/4 C fresh parsley, chopped 2 Tbsp fresh rosemary, chopped 2 Tbsp fresh sage, chopped (or 1 Tbsp ground sage) 1/2 C vegetable or chicken broth 1. In a large skillet over medium heat, melt butter. Add onion, carrot, and celery and sauté until soft, 7 to 8 minutes. 2. Add cauliflower and mushrooms and season with salt and pepper. Cook until tender, 8 to 10 minutes more. 3. Add parsley, rosemary, and sage and stir until combined, then pour over vegetable broth and cover with a lid. Cook until totally tender and liquid is absorbed, about 15 minutes.

6 crispy shredded bru els INGREDIENTS SERVES 8 3 lbs Brussels sprouts, ends trimmed 4 Tbsp olive oil 1 tsp salt freshly ground black pepper, to taste 1/2 C shredded Parmesan cheese 1. Preheat the oven to In a food processor fitted with a slicing blade, coarsely shred the Brussels sprouts. 3. Place shredded Brussels in a large mixing bowl. Add 3 Tbsp olive oil, salt and pepper, and toss to coat. 4. Spread in an even layer on 2 baking sheets lined with tin foil, coated with the remaining 1 Tbsp of olive oil. 5. Roast in the oven for 30 minutes, until the Brussels sprouts are tender and browned in spots, rotating the pans and stirring the Brussels sprouts halfway through roasting. 6. Sprinkle with the Parmesan cheese, toss and bake for 1 more minute, or until the cheese is melted. 7. Transfer the Brussels sprouts to a bowl and serve warm.

7 baked sweet potato falafel INGREDIENTS MAKES 12 2 medium sweet potatoes 1 1/2 tsp ground cumin 2 small cloves of garlic, chopped 1 1 / 2 t s p g r o u n d coriander juice of 1/2 lemon 1 C chickpea flour (Bob s Red Mill makes this and can be found in the baking aisle) 1 Tbsp olive oil 1 Tbsp toasted sesame seeds salt & pepper, to taste coarsely chopped fresh cilantro, for plating 1. Preheat the oven to 425 and roast the sweet potatoes whole until just tender - 45 minutes to 1 hour. Turn off the oven, leave the potatoes to cool, then peel. 2. Put the peeled sweet potatoes, cumin, garlic, ground coriander, lemon juice and chickpea flour into a large bowl. Season with salt and pepper, and mash until smooth with no large chunks. 3. Refrigerate mixture for 1 hour, or the freezer for minutes to firm up. When you take it out, the mix should be sticky rather than really wet. You can add a tablespoon or so more of chickpea flour if necessary. 4. Reheat the oven to 400. Line a baking dish with foil and drizzle with olive oil to coat. 5. Place mixture by the spoonful onto the baking sheet. Sprinkle sesame seeds on top and bake in the oven for around 15 minutes, until the bases are golden brown. 6. Serve with freshly chopped cilantro.

8 roasted asparagus with garlic bac aioli INGREDIENTS SERVES 4 FOR ROASTED ASPARAGUS 1 lb asparagus (washed with ends removed) 2 Tbsp olive oil sea salt & cracked black pepper FOR GARLIC BACON AIOLI 1 / 3 C h i g h q u a l i t y mayonnaise 2 tsp lemon juice 2 garlic cloves, pressed with a garlic press or minced 2 strips of cooked bacon, finely chopped + additional for topping 1 tsp horseradish mustard 1 tsp fresh thyme (1/2 tsp dried) + additional for topping 1. Pre-heat oven to Place asparagus in large bowl, drizzle with oil, salt and pepper, and toss to coat and transfer to large baking sheet. 3. Roast in oven for 8-10 minutes or until slightly browned, tossing halfway through. 4. While the asparagus is roasting, combine the aioli ingredients in a small bowl and mix well. Set aside in refrigerator until ready to serve. 5. When asparagus is golden brown, remove from oven and transfer to serving dish. Serve with Garlic Bacon Aioli topped with a few bacon crumbles, fresh thyme, and cracked black pepper.

9 cinnam roasted sweet potatoes & cranberries INGREDIENTS SERVES C cubed sweet potato (you can leave the skin on, just be sure to scrub well!) 1 C cranberries 3 Tbsp coconut oil 2 Tbsp maple syrup 1 tsp salt 2 Tbsp pecan pieces, toasted 1. Preheat oven to In a large bowl combine sweet potatoes, cranberries, coconut oil, maple syrup, cinnamon, and ½ tsp salt. Toss to coat. 3. Place potato mixture on a large baking dish (optional: line with parchment paper or aluminum foil for easier clean up) and roast for minutes or until a fork easily pierces through the sweet potatoes. 4. Remove from oven and sprinkle with remaining 1/2 tsp of salt and toasted pecan pieces.

10 slow cooker baked apples INGREDIENTS SERVES 6 6 baking apples, such as Granny Smith or Honeycrisp 1/4 C brown or coconut sugar 1/4 C rolled oats 1/4 C all-purpose flour 1 tsp cinnamon 1/4 tsp nutmeg 1/8 tsp ground cloves 4 Tbsp butter, chilled and cubed 1. Combine the brown sugar, oats, flour, cinnamon, nutmeg and cloves in a medium size bowl. 2. Add the diced butter and gently combine by squishing the butter between your fingers. Small chunks of butter are fine. Set aside. 3. Core the apples using an apple corer or pairing knife. Make sure you don't cut all the way to the bottom, so the filling doesn't leak out. The bigger the hole the more filling you can stuff inside. 4. Add 1/2 cup of water to the bottom of the slow cooker, followed by the apples. 5. Stuff each apple to the top with the filling. 6. Let cook for hours on high or 4 hours on low. 7. Half way through, add more filling to each apple if desired. 8. Once the apples are soft to the touch they're ready to serve.

11 spiced cider spritzer INGREDIENTS SERVES 4 1 medium orange 20 whole cloves 2 C apple cider 1 cinnamon stick 2 one inch pieces fresh ginger 2 C club soda orange slices and cinnamon sticks, for garnish 1. Slice orange into quarters. Place whole cloves in orange, spacing evenly. 2. In large saucepan, place apple cider, cinnamon stick, ginger pieces, and orange studded with cloves. Bring to a boil, reduce heat, cover, and simmer on low heat for 30 minutes. 3. Remove from heat and place in a glass jar or pitcher and refrigerate overnight. 4. To make the spritzer, add ½ cup spiced cider to ½ cup club soda or unflavored seltzer water and garnish with a cinnamon stick and orange slice.

12 these holiday tips and recipes were brought to you by Summerfield Custom Wellness is a nutrition counseling practice specializing in workplace wellness, customized individual nutrition plans, and online learning. Our mission is to inspire our patients with confidence and empower them with skills to become the healthy person they envision. Our practice boasts nutrition and wellness expertise in weight loss, diabetes management, bariatric counseling, digestive health, food allergies, autoimmune diseases, and other chronic illnesses. We see patients at our office, at their workplace, or online through video-chat and we customize each plan according to health history, budget, preferences, and lifestyle. Learn more today by visiting wwww.summerfieldcw.com WILMINGTON 5129 Oleander Drive, Suite 103 Wilmington, NC RALEIGH 8801 Fast Park Drive, Suite 211 Raleigh, NC DURHAM 5003 Southpark Drive, Suite 200 Durham, NC