When we think of the holidays, we don’t automatically think weight gain. Yet the researchers at Cornell University confirmed that holiday weight gain is in fact a real phenomenon and it affects other countries, not just the United States. Many media stories report that an average American gains between 7 and 10 pounds of excess weight between Thanksgiving and Christmas. I don’t know about you, but that number makes me think twice about what goes on my plate around the holidays and whether or not to skip my next gym session.
If you’re thinking that dieting through the holidays is going to be your strategy this year to the avoid extra pounds, wait just one moment. First of all, sticking to a strict diet during a time when most people celebrate in excess food and fun will make even the most diligent person go crazy. Secondly, diets rarely work and after a long state of deprivation, we revert back to our old eating patterns and often gain double the amount of weight.
So, instead I propose something that has worked for me and my clients for years to avoid overindulging and overeating during this time. How about some healthy holiday menu swaps? This way, you are still tasting delicious food and socializing, but your plate is packed with nutrient-dense options that don’t leave you feeling stuffed like a Thanksgiving turkey.
Try the following healthy recipes this season and share them with friends and family!
1. Stuffing Made For a Queen (healthy, paleo, gluten and dairy-free)
Serves About 8 People
Ingredients
2 tablespoons of avocado oil or refined coconut oil
3 cups onion diced
2 cups celery diced
1 cup apple cored and diced
¼ cup dried dates, chopped
½ teaspoon cumin
¼ cup fresh parsley chopped
4 teaspoons poultry seasoning
½ teaspoon sea salt
½ teaspoon black pepper
½ teaspoon garlic powder
2 cups almond or coconut flour
3 eggs whisked
Instructions
Preheat oven to 350º F.
Heat oil in a large skillet over medium heat. Add onion, celery, apple, dates, parsley, poultry seasoning, salt, and pepper. Sauté until very soft, about 7 minutes.
Remove from heat. Transfer to a to 9x9" baking dish. Stir in almond flour and mix well. Add the whisked eggs and stir well. Bake for 45 minutes to 1 hour, or until browned on top.
2. Kristina’s Slaw (It tasted better if made in advance. Give it a least 4 hours in the fridge. I make this a day ahead and let it sit in fridge overnight)
Serves 8-10 people
Ingredients:
½ head of medium purple and or green cabbage shredded (you can do both)
1 bushel of kale (about 3 cups shredded)
2 cups of shredded carrots
½ cup of red seedless grapes
1 apple cored and cubed
¼ cup pumpkin seeds
¼ cup apple cider vinegar
½ teaspoon sea salt
½ teaspoon black pepper
½ teaspoon dry mustard
½ teaspoon celery seed
½ teaspoon garlic powder
Instructions
Chop all of the ingredients to your satisfaction.
Place the cabbage, kale and carrots in the mixing bowl and put the apple cider vinegar over the mixture. Then with your hands, start massaging the veggies until they start giving off juice.
Add the rest of the ingredients and finally mix in the mayo. This will keep in your fridge for a few days. I really like to make this in advance. Either make it in the morning to serve later in the evening or afternoon. Or better yet, make it the night before.
3. Turkey Breast for Two
4. Instant-Pot® Honey Mustard Chicken Drumsticks
Serves: I don’t know how many people, because I ate almost all of it by myself. It was that good.
Also, Instant Pot® is a magical gift to all mankind. It makes cooking so easy and I have yet to make anytime taste bad in an Instant pot.
*Note: Amazon usually has great holiday sales and I’ve purchased all of my Instant-Pots® this way. And no, I’m not making any money on this, just friendly advice.
Ingredients
Chicken:
2 lbs chicken legs 4-6 (you can use chicken breast of thighs if you prefer)
4 cloves garlic minced
Sea salt and black pepper
2 Tablespoons avocado oil or ghee
Chopped parley for garnish (optional)
Sauce:
2 tablespoons coconut aminos (healthier version of soy sauce)
1/3 cup chicken bone broth
3 tablespoons raw local honey (ideally, avoid the fake stuff)
1/4 cup dijon or spicy mustard
2 tablespoons fresh lemon juice
Instructions:
Mix together all sauce ingredients until your desired consistency.
Wash your chicken, pat dry and sprinkle with pepper and salt. Set aside.
Turn your Instant Pot® to “saute” function and allow it to heat. After pot reads “hot”, pour in your oil of choice. It’s important to add the oil or ghee AFTER the pot heats to prevent the chicken from burning.
Add the chicken and cook each side for a few minutes until it’s has a golden color.
When both sides have cooked, add the minced garlic and press the “cancel” button. Let it sit for a minute or two.
Then pour the sauce, seal the lid and press the “poultry” button on your Instant Pot® or “high pressure” for 10 min.
Serve the chicken and don’t forget to drizzle it with the sauce. I also used leftovers to make other dishes and pour over the stuffing. Yum!
5. Insta-Pot® Mashed Sweet Potatoes
Serves 8 people
Ingredients:
6 large sweet potatoes
1 cup water
1 tablespoon coconut oil or ghee or butter
1/4 cup coconut milk (or more if you like a mushier puree)
1/2 teaspoon cinnamon (or more to taste)
1/2 teaspoon salt (or more to taste)
Instructions :
Fill your Instant Pot® with 1 cup of water and put the potatoes on top of the trivet that comes with your Instant Pot®. (They need to be above the water)
Poke a few holes in the potatoes with a knife or a fork.
Secure the lid, moving the steam release valve to Sealing. Press the Manual or Pressure Cook button and cook at high pressure for 20 minutes. (I used large potatoes. If you have smaller ones, try 15-17 minutes instead)
After the Instant Pot® is done doing its thing, allow the pressure to naturally release for 10 minutes. When 10 minutes have passed, move the steam release valve to Venting to release any remaining pressure.
Add your spices, coconut milk and butter or ghee and blend to desired consistency.
You can always sprinkle a little extra cinnamon on top for added sweetness.
6. Raw Cashew Whipped Cream to Die For
Recipe Credit: Jana Miller
Serves 8-10 people
Ingredients:
3 cups raw cashews soaked overnight or during a whole day. (Longer the better)
3/4 cups + 6 tablespoons filtered water
5-6 tablespoons of pure maple syrup or raw honey (start with 5, then add more if needed)
2-3 teaspoons vanilla extract
Instructions:
Place all ingredients in a high-speed blender or food processor and blend till creamy consistency. Taste the mixture first before adding any extra syrup or honey.
This goes great over pies, tarts, or fresh fruit.
Sources:
https://www.realsimple.com/health/nutrition-diet/weight-loss/holiday-weight-gain