Healthy Holiday Eating Tips

During the holiday season, it is easy to put on 5-10 pounds simply from eating poorly. Here are a few tips to keep you healthy during holiday meals.

1. Stay away from bread (including dinner rolls), rice or pasta dishes. Empty calories, high carb, overall bad.
2. Choose side dishes made primarily from vegetables, like squash casserole, sweet potatoes or yams, or peas.
3. Don't blow your calories on everyday foods. Save it for special things, like dressing, that you only eat during the holidays.
   
4. When eating pie for dessert, remove the back part of the crust and eat the filling of the pie. Removing that crust will save you at least 150 calories per slice.
5. When choosing what pie to eat, go with pumpkin over apple or pecan. Pumpkin is low carb and requires less fat and sugar to make it delicious.
6. Don't drink your calories! Stay away from eggnog (1/2 cup contains 12g Fat). Try to drink light beer or wine.
7. When in doubt, make your own dish to bring along! I always try to make a salad, brussel sprouts, cauliflower or some other side dish that I can load up on.
   

Grilled Mushrooms and Onions

8oz Portabello mushrooms
1 large red onion
1 tbsp olive oil
salt and pepper

Wash mushrooms well and slice into large pieces. Quarter red onion. Heat the grill or a grill pan to medium-high and spray with cooking spray. Brush veggies with olive oil, then place on grill. Cook onions 6-7 minutes per side, mushrooms 4-5 minutes per side. Take off the grill, season with salt and pepper, then serve immediately.

Turkey Burgers with Gouda

This recipe is based on one by Rachael Ray, but revamped. The sauce is delicious and the little bit of sour cream makes up your fat intake. You don't need buns or bread for these burgers; just serve with Brussels sprouts or cabbage. So good!

Burgers
1lb Ground turkey
1 cup onion, chopped
1 cup bell pepper, chopped
1 tsp flat leaf parsley, chopped
1 tsp Worcestershire sauce
1 tbsp paprika
salt and pepper
2oz gouda cheese

Sauce
1 green onion, chopped fine
2 cups chopped spinach
1/2 cup sour cream
juice of 1/2 lemon
salt and pepper

Mix all burger ingredients, except the cheese in a large bowl and let sit at least 30 minutes.
Heat grill or skillet to high. Chop gouda into small pieces and mix into turkey meat. Pat out into patties approximate to your protein intake (I like 2 2oz patties). Place over heat and grill about 5-6 minutes per side.

Mix sauce ingredients and sit aside. When burgers are finished, top with a little bit of sauce.

Cauliflower and Celery Root Mash

This is a good way to bring a low carb dish that everyone will like to your family's Thanksgiving. The celery root ads a more potato-like texture and the Jarlsberg cheese makes the top brown and bubbly. You can use any Swiss cheese variation that you like. You can make this in advanced, then brown when you get to your destination.

1 medium onion, chopped
1-2 heads cauliflower
1 celery root
3 tbsp butter or olive oil
2-3 tsp salt
1 tsp pepper
1/2 cup chicken or vegetable stock
1/4 cup sour cream
2-3 tbsp shredded Jarlsberg cheese
2 green onions, chopped

Prep: Chop cauliflower in chunks. to dice celery root, remove the outer part with a knife by cutting off the bottom, then skinning it thinly. Chop celery root into 1/2 inch pieces.

Heat 1 tbsp butter a in large heavy skillet, then add onion. Season with 1/2 tsp salt and cook 4-5 minutes. Add celery root and cauliflower and other 2 tbsp butter and season with the remaining salt and pepper. Cook about 5 minutes, then add stock. Cover and cook on medium heat for about 15 minutes, stirring often.

When the cauliflower is very soft, put half of the ingredients in the pot in a food processor. Add sour cream and green onions and process until pretty smooth. In the pot, mash the other half of the cauliflower/celery root mix with a potato masher. There should still be some lumps. Mix the pureed into the mashed, then put in an oven safe baking dish. This can sit for up to 24 hours before you need to cook it. Top with the Jarlsberg cheese and bake for 15 minutes at 375 or, if still hot, brown the top under the broiler for 3 minutes.










Celery Root (above) can be purchased at Fresh Market or New Leaf

Roasted Sweet Potatoes

If you are trying to eat healthy, switching from white potatoes to sweet potatoes is an easy and delicious start. Their complex flavor makes them, in my mind, a richer and deeper tasting alternative than their boring cousin, the white potato.The sweetness of these potatoes is countered with the pungent sea salt and spicy black pepper. Although sweet potatoes are not specifically low-carb, they are low glycemic and extremely healthy.

2-3 medium sweet potatoes
2-3 tbsp olive oil
1-2 tsp sea salt
1 tsp black pepper

Heat oven to 400. Rinse sweet potatoes, then dice into 1/2 inch sized pieces. In a glass or ceramic baking dish, toss with olive oil and salt and place in hot oven. Cook 30-45 minutes, depending on your oven. After 20 minutes, remove from oven, add black pepper, stir and return for another 15 minutes or so.

Avocado Cream

Instead of sour cream, try making this delicious substitute. I prefer Hass avocados for their richer flavor and creamy texture but you can use the lower-fat Florida avocado as well. Serve with tacos, chili or even as a substitute for mayonnaise.

1 ripe avocado
1 tsp olive oil
salt and pepper
lime or lemon juice


Lightly chop avocado and put in a small blender (magic bullet!) with olive oil, salt and pepper, and a tsp or so of lime or lemon juice. Puree until smooth

Sautéed Brussels Sprouts

2 tbsp butter

1-2 tbsp olive oil

2-3 cups Brussels sprouts

½ onion, chopped

½ tbsp apple cider vinegar

½ tsp sugar

1/3 cup chicken broth

Wash sprouts, then slice into strips. Heat a pan to medium-high, add butter, then onions and cook until just beginning to turn translucent, about 5 minutes. Season with salt and pepper, then add apple cider vinegar and sugar. Cook 3 minutes, then take off heat and set aside. In another pan, heat olive oil, then add sprouts, seasoning with salt and pepper. Cook 5-6 minutes, then add chicken broth and cook until liquid has evaporated. Add cooked onions in with the sprouts and serve immediately.

Eggplant Dip

This is a party favorite!

1 large eggplant, peeled and chopped
1 onion, chopped
1 red pepper, chopped
2-3 tbsp olive oil
salt and pepper
cayenne pepper
2 tbsp tahini
juice of 1/2 lemon

Preheat oven to 400. Toss eggplant, onion and pepper in 2 tbsp olive oil with salt, pepper and cayenne and put in glass or ceramic baking dish. Bake 25 minutes, tossing often. Let veggies cool a bit, then place in food processor with tahini and lemon juice. Pulse until well mixed, then drizzle in olive oil. Serve with veggies.

Summer Squash Soup

In Florida, we can get yellow squash year round, which makes this low-carb soup a perfect addition to any meal. The buttery squash becomes rich and creamy when pureed; no extra cream needed.

6-7 yellow squash, diced

1 onion, diced

1 clove garlic (optional)

1-2 tbsp butter

2 cups vegetable broth

salt and pepper

1 tsp paprika

sour cream

Heat soup pot to medium-high. Add butter and once it melts, sauté onion and garlic for 7-8 minutes or until onions are translucent. Add squash and cook about 5 minutes, seasoning with salt, pepper and paprika. Pour in vegetable broth, cover and bring to a boil. Once the soup begins to just boil, reduce heat to low, cover again and let cook for 15-20 minutes.

Pour soup mixture in blender and process until just smooth (you can also use an immersion blender here). Put back in pot to keep warm until you are ready to serve. Top with a tiny bit of sour cream for rich flavor.

Bok Choy

Bok choy is one of those vegetables that is so low carb it is almost negligable. Whenever we cook an asian dish, we have this as a side, almost like a spinach salad.

1 head bok choy
1/4 cup vegetable broth
1 tbsp hot sauce
salt

Heat vegetable broth and hot sauce (any kind you like) in a large pan. Cover with a top until it comes to a simmer. Chop bok choy into large chunks and rinse thoroughly. When broth begins to simmer, add bok choy and cover, reducing heat. Stir frequently with tongs and cook with top on for about 2-3 minutes. Remove heat and toss until the bok choy is tender and slightly spicy. Season with salt and serve with the broth is was cooked in.

This dish can be made into a soup by adding more broth.

Beef and Broccoli Stir-Fry

8-10oz lean beef
2-3 cups broccoli
1 onion, diced
1-2 tbsp vegetable or soy bean oil
1 tbsp curry powder

Sauce:
2-3 tbsp ground peanut butter (no salt)
1/4 cup coconut milk
1 tbsp sriracha*
1 tbsp honey
3 tbsp soy sauce

Dice beef into bite-sized pieces. Wash broccoli and trim. In a large skillet, heat 1 tbsp of oil and add onions. Cook approx. 5 minutes, then remove from heat. Add rest of the oil, then the beef, seasoning with curry powder. Stir-fry 3 minutes, then add onions back in.

Mix all sauce ingredients in blender or magic bullet. Pour sauce over beef, then add broccoli. Cook approx. 5 minutes or until broccoli is tender-crisp and sauce has reduced. Serve immediately with a side of bok-choy (recipe coming).

*You can find this delicious sauce, also known as rooster sauce, at any Asian market

Eggplant Stack

This is based on the delicious eggplant stack at the One-0-One restaurant here in Tallahassee and I have to say, it might almost be better. Just make sure you peel the eggplant (I didn't in the picture, but ended up cutting it off later).

1 large eggplant

1 roasted red pepper

¾ cup part-skim ricotta cheese

2 tbsp fresh chopped basil

1 tbsp lemon juice

1 egg white

salt and pepper

2-3 tbsp parmesan cheese

1-2 tbsp mozzarella cheese

¼ cup marinara sauce

Peel eggplant and cut into 1/4- 1/2 inch slices the length of the eggplant. Brush with olive oil and put on grill or under broiler 3-4 minutes per side.

In a small bowl, combine ricotta, basil, lemon juice, egg white, salt and pepper and set aside. Take one roasted red pepper out of the jar and pat down with a paper towel, then slice in two.

Heat oven to 375°. To assemble, spray a baking dish with cooking spray, then lay down two of the eggplant slices. Spread a layer of the ricotta mixture, then top with roasted red pepper. Add a bit more ricotta, then a sprinkle of parmesan cheese. Add the next layer of eggplant, the rest of the ricotta mix, a couple tablespoons of marinara, then the mozzarella. Place in the oven for 15-20 minutes.

Sweet Potato Soup

This soup is amazing after it sits a day or two, so consider making in advance. Soups are a great way to get in those extra carbs and save money by stretching your ingredients.

2-3 tbsp butter or olive oil
1 large onion, diced
1 red bell pepper, diced
cayenne pepper
salt and pepper
½ clove garlic, diced
1 large sweet potato
2-4 cups vegetable broth
1 can (14.5oz) diced tomatoes, no juice
½ cup ground peanuts
1 tbsp honey
2-3 green onions, chopped

Heat butter or olive oil in medium soup pot. Add onions and peppers, season with salt and pepper and cook 5-8 minutes. Add garlic and cook another 2 minutes. Add sweet potato and season with a little more salt, then season with cayenne and sauté another 5 minutes. Add tomatoes (drain most of the juice before you put it in). Pour in enough vegetable or chicken broth to just cover the vegetables in the pot, then cover and bring to a boil. Reduce heat and simmer on low for 25 minutes.

Pour soup, in batches, in a large blender and puree until smooth. Return to soup pot and stir in peanut butter until it melts. Add honey, then taste to see if it needs more salt. Serve with a sprinkle of green onions.

Smoked Tomato and Onion Dressing

I love the show "Diners, Drive-ins and Dives" on Food Network, which is where Mike and I saw this salad dressing made. We have done our own interpretation and although it is still a little high in fat, consider using with with bland, low-fat food, as we did here (iceberg lettuce and grilled chicken breast).

1 tomato

1 onion

½ cup mayonnaise

1 tsp paprika

salt and pepper

Heat grill. Half tomato and onion, rub with olive oil, then place on the top rack of the grill (not sitting directly on the flame). Smoke for 30-45 minutes. In a blender, all tomato and onion, ½ cup mayonnaise, 1 tsp paprika, salt and pepper. Blend until slightly chunky. Serve over everything.

(This recipe makes a ton of dressing, so consider reducing amounts...or just use all the time, like we did).

Stuffed Tomatoes

This side dish is impressive and delicious. Low-fat, part-skim ricotta is a great protein source if you are low on protein one night.

2 vine-ripe tomatoes
2-3oz ricotta cheese
1 tbsp lemon juice
2 tbsp chopped basil
1 egg white
salt and pepper
1-2 tbsp parmesan cheese

Preheat oven to 375°. Remove tops of tomatoes and scoop out insides with a spoon, leaving a small cup. Let tomatoes sit upside down on a paper towel for 5-10 minutes.
In a small bowl, whisk ricotta, lemon juice, basil, egg white, salt and pepper. Fill tomatoes with mixture and top with 1 tbsp parmesan cheese each. Place on a baking sheet covered with tin-foil or parchment paper and cook for 20-25 minutes. Right before you take them out of the oven, turn on the broiler and let the top brown.