About a million times this week, I kicked myself for starting this healthy living kick a week before Thanksgiving. I never really cared for turkey and stuffing, cranberry sauce, or even the green beans with the onions in them. None of that stuff was super appealing to me. Instead it was the mashed potatoes, the bread bowl and the DESSERTS. I live for any sort of dessert. Well, correction...I did. Not anymore. As of Monday, I have forever lost five pounds and I am on my way to a healthier life. So, this week I will skip the pumpkin pie and I am totally good with it.
Healthy Holiday Tip #1!
Make sure you know that this is a long journey! It is not about one day or one meal. Do not sweat it.
Knowing that you have a sounding board can change everything. Have a trusted friend or family member who can LISTEN. It is going to be tough and you need someone there for you. ACCEPT THE HELP!
Don't give up all of your old favorites! Instead make healthier options and substitute!
(Adapted from http://www.cookinglight.com/cooking-101/cheesy-cauliflower-biscuits)
This recipe makes 4 servings Each serving provides about 1/2 lean, 2 green, and 1.25 condiments.
4 cups cauliflower
½ cup plain low-fat Greek yogurt
3 tsp minced garlic
½ cup reduced-fat cheese
2 egg whites
¼ tsp salt
½ tsp pepper
Make Mashed Cauliflower Preheat the oven to 400°F. Steam cauliflower for about 10-12 minutes or until very tender, then transfer to a food processor. Add minced garlic and pulse several times until smooth and creamy.
Transfer mashed cauliflower into a large mixing bowl. Add in two whole eggs, cheddar cheese, Nonfat Greek yogurt, salt and pepper and mix together.
In a separate bowl, beat egg whites until stiff. Then, slowly fold the egg whites into the cauliflower mixture.
Coat a mini muffin pan with cooking spray of your choice. Then fill the cups to the top with the cauliflower mixture. Bake for 20-25 minutes, until golden brown.
Remove from the pan, and set on a cooling rack.
NOTE: for best results, use MINI muffin pans. Larger pans leave the muffins a little soggy.
This recipe makes 4 servings
Each serving contains 1 Lean, 3 Green, 3 Condiments, and 1 Healthy fat
1/2 cup diced leeks
1/2 cup diced celery
2 garlic cloves, minced
2 tsp olive oil
1 tsp dried oregano
1 tsp dried parsley
1/2 tsp dried thyme
1/4 tsp salt
1 1/2 lbs 95-97% lean ground turkey
1 cup petite diced tomatoes
2 tbsp yellow mustard
1 tbps Worcestershire sauce
1/4 tsp pepper
Preheat oven to 350 degrees.
Saute the leeks, celery, and garlic in olive oil along with the oregano, parsley, thyme, and salt. Remove from heat and place in a large mixing bowl.
Add uncooked beef, tomatoes, mustard, Worcestershire sauce, pepper, and eggs to the bowl and mix well.
Lightly grease a pan and pour mixture into the pan.
Bake at 350 degrees for 25 minutes or until done. (internal temperature of 160 degrees).
NOTE: You can pour mixture into muffin pans to make individual meatloaf muffins, and top with piped Mashed Fauxtatoes (see recipe below)
Recipe by Karen Ragsdale
Makes 1 serving
Each serving consists of 3 Green, 2 Condiments, and 1 Healthy Fat
1.5 cups CauliflowerChicken Broth
1 tbsp low fat cream cheese
2 tbsp Sour Supreme (a low-fat non-dairy tofu-based sour cream substitute)
5 sprays No Calorie Butter Spray
Boil 1.5 cups cauliflower in 85% chicken broth/15% water mixture
Cook until you can easily spear the cauliflower with a fork.
Drain the cauliflower -- very thoroughly!
Add 1 tbsp low fat cream cheese, 2 tbsp Sour Supreme, 5 sprays of Butter spray, and dashes of salt and pepper to taste.
Use a blender (we prefer immersion blender) to mash the cauliflower thoroughly
Eat and enjoy with your protein!