Healthy Holiday Recipes

//Healthy Holiday Recipes

Healthy Holiday Recipes

Nothing raises our sentimental and nostalgic emotions like the holiday season.  Family holiday traditions, in many ways, revolve around food.  We crave turkey, mashed potatoes, gravy, and all of the glorious baking, not only because of the way they taste, but also because of the way they make us feel.  These foods provide comfort for our soul, as they rekindle so many happy memories from the past.  But for most of us, holiday indulgence quickly becomes holiday over-indulgence.  And as so many people have already learned, it is far more difficult to shed the pounds than to gain them!  So, can we eat in a way that promotes good nutrition, without starving our nostalgic emotional self?  Of course!  Our healthy holiday recipes are specifically designed to provide the comfort food you crave, while promoting good health.  These nutritious and delicious recipes will fulfill your desires, without tipping the scale!

Remember to implement our simple guidelines for eating healthy and staying sane over the holidays by reviewing these past articles: “Healthy Holiday Eating” and “Holiday Stress“!  Also, keep an eye out for our upcoming holiday themed articles, including Healthy Holiday Baking, and Healthy Holiday Appetizers!

[toggle_box] [toggle_item title=”Roasted Free Range Turkey” active=”false”]

A holiday tradition for most families, turkey is one of the healthiest meats you can eat.  It is lean, low in unhealthy fats and hypoallergenic.  To maximize the nutrition factor from your turkey this year choose a locally grown, free range (and preferably organic) version.  Add in locally grown organic garlic, onions and sage and not only will you have a delicious and nutritious main course, but you will also have a more sustainable one as well.

Ingredients:

[column col=”1/2″][list type=”arrow”]

  • Free Range Turkey (10-12 lbs)
  • 4 Cloves Garlic
  • 2 Large Onions

[/list] [/column] [column col=”1/2″][list type=”arrow”]

  • 2-3 Tbsp. Sage
  • 2-4 Tbsp. Coconut or Olive Oil
  • Sea Salt & Pepper, to taste
[/list] [/column]

Directions:[list type=”bullet”]

  • Crush 2 garlic cloves and let sit 5 or more minutes
  • Slice onions into quarters and remaining cloves of garlic and arrange in roasting pan and add enough water to cover bottom of pan
  • Combine salt, pepper, sage and crushed garlic with oil and rub into and under skin of turkey
  • Place turkey breast side up and roast covered at 325 °F for approximately 20 minutes per pound or until meat thermometer in the thickest part of the thigh reads 170 °F.  Baste with juices from the pan every 20-30 minutes
  • Remove cover for last 30 minutes of roasting
  • Allow to sit covered out of oven for 20-30 minutes
  • Carve and serve
[/list]

Serves 4-6[/toggle_item] [toggle_item title=”Healthier Gravy” active=”false”]

This anti-inflammatory version of gravy tastes identical to the cornstarch variety.  Simply altering the thickening agent in your gravy will improve the fibre content.  Arrowroot flour has 3x the fibre content of cornstarch, is hypo-allergenic and is anti-inflammatory as well.  Make the switch and see if anyone can tell.

Ingredients:

[column col=”1/2″][list type=”arrow”]

  • Drippings from Turkey Pan
  • 1/2 Cup Cold Water, per cup pan drippings

[/list] [/column] [column col=”1/2″][list type=”arrow”]

  • 1 Tbsp. Arrowroot Flour, per cup pan drippings
  • Seasonings, as desired
[/list] [/column]

Directions:[list type=”bullet”]

  • Pour drippings into a clear measuring cup
  • Allow to sit 5 minutes to allow separation of fat from liquid
  • Skim fat off surface
  • Combine water and arrowroot flour in a small bowl using a whisk until a thin paste is created
  • Add drippings and arrowroot paste to a sauce pan and whisk briskly
  • Heat over medium heat until thick and bubbly – about 5 minutes
  • Serve warm
[/list]

Serves 4-6[/toggle_item] [toggle_item title=”White Vegetable Mash” active=”false”]

This alternative to mashed white potatoes has become a family favourite at our holiday table.  It is a fibre-rich, anti-inflammatory version of the old favourite, with more flavour and nutrition.  No one will miss the spuds with this side.  It offers the same texture and taste with the added benefits of vitamins, minerals and sugar stabilization from the high fibre.

Ingredients:

[column col=”1/2″][list type=”arrow”]

  • Parsnip
  • Turnip
  • Celery Root (Celeriac)
  • Cauliflower

[/list] [/column] [column col=”1/2″][list type=”arrow”]

  • Jerusalem Artichokes (Sun Chokes)
  • 2 Cloves Garlic
  • 2-4 Tbsp. Coconut Oil
  • Sea Salt & Pepper, to taste
[/list] [/column]

Directions:[list type=”bullet”]

  • Slice any combination of the above vegetables to make approximately 4-5 cups
  • Gently boil vegetables in lightly salted water until tender (about 15 minutes)
  • Crush and chop garlic and allow to sit for 5 or more minutes
  • Strain off water
  • Mash vegetables with a potato masher until smooth
  • Add 2 tbsp. of coconut oil, garlic, sea salt and pepper to taste and blend until smooth, adding additional oil or butter until desired consistency is reached
  • Serve hot in place of traditional mashed potatoes
[/list]

Serves 4-6[/toggle_item] [toggle_item title=”Stuffed Yams” active=”false”]

Yams are a staple on most holiday tables, but they are often caked in sugar and marshmallows.  This year, change up the tradition by adding an equally sweet yet considerably more nutritious version to your family dinner.  The blend of a number of superfoods with the diabetic friendly sweetness from the maple syrup will please the whole family’s taste buds and give them some added nutrition as well.

Ingredients:

[column col=”1/2″][list type=”arrow”]

  • 2 Yams, peeled
  • 2 Tbsp. Coconut Oil
  • 2 Large Onions
  • 1/3 Cup Apples, peeled and diced
  • 2 Tbsp. Maple Syrup

[/list] [/column] [column col=”1/2″][list type=”arrow”]

  • 1-2 Cloves Garlic
  • 1/4 Cup Pecans, chopped
  • 1/4 Cup Cranberries
  • 1 Tsp. Cinnamon
  • 1 Pinch Sea Salt
[/list] [/column]

Directions:[list type=”bullet”]

  • Cut yams in half then slice thinly ¾ of the way through
  • Crush and chop garlic and allow to sit 5 or more minutes
  • Combine garlic, 1 tsp. coconut oil and 4 Tbsp. apple in a saucepan and sauté until soft and cooked.
  • Combine remaining ingredients (except yams) and mix thoroughly
  • Stuff mixture between yam slices and pile remaining mixture on top
  • Bake at 400°F covered for 40 minutes and uncovered another 10-15 minutes
  • Serve hot
[/list]

Serves 4[/toggle_item] [toggle_item title=”Steamed Kale / Swiss Chard” active=”false”]

The health benefits of kale and Swiss chard are vast and significant.  As excellent sources of a number of important vitamins, minerals, and fibre, kale or swiss chard considered superfoods.  Adding in hemp oil and garlic turns this nutritious anti-inflammatory vegetable into a beautiful and delicious side dish as well. 

Ingredients:

[column col=”1/2″][list type=”arrow”]

  • 2 Bunches Kale or Swiss Chard
  • 3 Cloves Garlic
  • 2 Tsp. Lemon Juice
  • 2 Tsp. Balsamic Vinegar

[/list] [/column] [column col=”1/2″][list type=”arrow”]

  • 1 Tsp. Cayenne Pepper
  • 4 Tbsp. Hemp or Olive Oil
  • Sea Salt & Pepper, to taste
[/list] [/column]

Directions:[list type=”bullet”]

  • Steam Kale or Swiss chard until tender (~10 minutes)
  • Crush and chop garlic and allow to sit for 5 or more minutes
  • In a large bowl, combine remaining ingredients
  • When greens are tender, add garlic to the bowl, mix and then stir in greens
  • Serve hot
[/list]

Serves 4-6[/toggle_item] [toggle_item title=”Cranberry Sauce” active=”false”]

This cranberry sauce is even tastier then the sugar-laden canned variety and can be made quickly and easily at home.  Using honey as an alternative to sugar makes this sauce diabetic-friendly, as well as giving the natural nutritional benefits that are significant in honey.  

Ingredients:

[column col=”1/2″][list type=”arrow”]

  • 2 Cups Cranberries, frozen
  • 1/4 Cup Honey

[/list] [/column] [column col=”1/2″][list type=”arrow”]

  • 1/2 – 3/4 Cup Orange Juice
  • 1 Tsp. Orange Zest
[/list] [/column]

Directions:[list type=”bullet”]

  • In a small sauce pan combine all ingredients (and ½ cup juice) over medium heat
  • Allow to simmer, stirring often
  • Add additional juice if needed to avoid burning
  • Sauce is done when it is slightly thickened and berries begin to break apart (about 10 minutes)
  • Serve warm or cold
[/list]

Serves 4-6[/toggle_item] [/toggle_box]

By |2017-05-18T18:14:53+00:00November 28th, 2012|Dr. Katie McKeown, ND|0 Comments

About the Author:

Dr. Katie McKeown ND
Dr. Katie McKeown is a Naturopathic Doctor and practices evidence-based naturopathic medicine in Fergus, ON. Dr. McKeown’s focus in practice is on family medicine with special emphasis in women’s health, fertility and paediatrics.

Leave a Reply

%d bloggers like this: