Tag: healthy thanksgiving

Thanksgiving during COVID19: how much food to make

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The CDC released recommendations today to reduce the spread of COVID19 to friends and family this holiday season. The full recommendations can be seen here, and they include:

  • Celebrating virtually
  • Celebrating with members of your own household (who are consistently taking measures to reduce the spread of COVID-19)
  • Celebrating with family members or friends from a limited number of households with socially distanced place settings (2-3 households who are consistently taking measures to reduce the spread of COVID-19)
  • Hosting an outdoor event (if possible), or opening windows to increase ventilation indoors
  • Washing your hands before eating!!

For a lot of us, these new guidelines mean a significantly smaller Thanksgiving Dinner – which is hard when you’re used to cooking for a big crowd! But how much should you actually make? I’ve put together some tips to help you plan out your more intimate Thanksgiving Dinner below!

Note: if cooking a small dinner doesn’t sound appealing to you – please support our local restaurants and community! Click here to check out GVLtoday’s list of restaurants offering dine-in or carry out Thanksgiving Dinners. It’s a great way to support our local restaurants who have been hard hit by the economic impact of COVID19!

Thanksgiving Dinner for 2

  • Appetizers/Salad: 1
  • Pounds of Turkey: 3 pound bone in turkey breast
  • Carb Sides (bread/rice/potatoes/mac and cheese/stuffing): 1-2 side dishes made for 4 servings (will have leftovers)
  • Veggie Sides (green beans, carrots, brussels sprouts etc): 1 side dishes made for 4 servings (will have leftovers)
  • Desserts: 1 (will have leftovers)

Thanksgiving Dinner for 4

  • Appetizers/Salad: 1
  • Pounds of Turkey: 6 pound bone in turkey breast
  • Carb Sides (bread/rice/potatoes/mac and cheese/stuffing): 1-2 side dishes made for 4 servings (will have leftovers)
  • Veggie Sides (green beans, carrots, etc): 1-2 dishes made for 4 servings (will have leftovers)
  • Desserts: 1-2 dishes

Thanksgiving Dinner for 6

  • Appetizers/Salad: 2
  • Pounds of Turkey: 9-10 pound turkey (defrost for 2-3 days prior)
  • Carb Sides (bread/rice/potatoes/mac and cheese/stuffing): 2-3 side dishes made for 4 servings (will have leftovers)
  • Veggie Sides (green beans, carrots, etc): 2 dishes made for 4 servings (will have leftovers)
  • Desserts: 2 dishes

Thanksgiving Dinner for 8

  • Appetizers/Salad: 2
  • Pounds of Turkey: 12 pound turkey (defrost for 2-3 days prior)
  • Carb Sides (bread/rice/potatoes/mac and cheese/stuffing): 3 side dishes made for 4 servings (will have leftovers)
  • Veggie Sides (green beans, carrots, etc): 3 dishes made for 4 servings (will have leftovers)
  • Desserts: 3 dishes (will have leftovers)

Looking for recipe ideas? Check out my Thanksgiving Recipe Round up here!

Thanksgiving Recipe Round Up

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Check out this round up of recipes that I’ve shared over the years, from salads, to sides, to desserts – there is something for everyone. Happy cooking!

Start with this Autumn Broccoli Salad

This recipe is for the nights you find yourself saying, “I have to bring a side dish to a party, but have no time!” Just chop up your seasonal vegetables listed below, and whisk together a few simple salad dressing ingredients, and there you have a delicious side dish that all your friends and family will love! Get the recipe here.

Everyone will love these Roasted Garlic and Chive Mashed Cauliflower Potatoes

These potatoes cover two bases by using half gold potatoes, and half cauliflower. The texture and flavor is amazing, and your guests/kids won’t be able to tell that they are also getting in some non-starchy vegetables! Get the recipe here.

Easy Honey Roasted Rainbow Carrots are a great last minute dish

If you are still looking for an easy and healthy dish, check out my Honey Roasted Rainbow Carrot recipe. With only 5 ingredients, you can easily throw it together to get some color on the table! Get the recipe here.

Spruce up the spread with these SAUTEED GREEN BEANS WITH TOASTED ALMONDS, LEMON & GARLIC

This dish is quick, easy and packed with fiber and good heart healthy fats from the almonds! If you don’t have a dish to bring to Thanksgiving dinner – I’ve got you covered! Get the recipe here.

Bring a high protein vegetarian dish with this MAC AND CHEESE WITH GREENS recipe

It’s a great spin on a classic dish! You can make this mac and cheese two ways: eat it right off the stove top or bake it for a more crispy crust. Get the recipe here.

Rosemary Roasted Vegetables for the win!

Often times we notice that the dishes at parties feature mostly proteins and starches, but very few contain vegetables. That’s why we always recommend bringing a vegetable dish to add some color to the spread! Get the recipe here.

dessert made easy with these maple walnut baked pears

We’ve come up with a festive holiday snack or dessert that only has five ingredients and is very simple to make. Just put together your ingredients, let it bake, and there you have a delicious Maple Walnut Baked Pear! Get the recipe here.

Happy Thanksgiving Everyone – stay safe and stay healthy!

Roasted Garlic and Chive Mashed Cauliflower & Potatoes

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potatoes

You asked for a healthy potato dish for the holdiays, and I delivered!

Recently on Instagram, I asked what was the dish that you looked forward to the most during the holidays, and mashed potatoes got one of the top votes. However, this dish that is traditionally made with lots of butter and heavy cream doesn’t have to be completly tasteless when you make it healthier. Here I came up with a time efficient to roast a whole clove of garlic to add in with all of the other ingredients which not only has a great flavor, it also makes your house smell incredible.

I also cut the carb count on this recipe by using half gold potatoes, and half caulfilower. The texture and falvor is amazing, and your guests/kids won’t be able to tell that they are also getting in some non-starchy vegetables! I left the skins on the potatoes for added fiber and texture, but if you want to peel them instead that definitely is an option too.

Check it out below:

Roasted Garlic and Chive Mashed Cauliflower & Potatoes

Serves: 10

Ingredients:

  • 1 head garlic, cloves separated, left in skin
  • 1/3 Cup + 1 Tablespoon extra-virgin olive oil, divided
  • 2 teaspoons ground black pepper
  • 2 pounds golden potatoes, skins on, cut into 1″ chunks
  • 2 pounds cauliflower florets (about 2 heads)
  • 2/3 Cup 1% milk
  • 3 Tablespoons organic unsalted butter
  • 1 teaspoon salt
  • 1 Cup chives, sliced

Directions:

  1. Preheat oven to 400F.
  2. Place the separated garlic cloves in the middle of a sheet of foil. Drizzle with 1 Tablespoon of the olive oil.
  3. Wrap the foil around the cloves creating a little pouch.
  4. Place the pouch in the oven until cloves soften and you smell the aroma of garlic, about 30-40 minutes. Remove and let cool.
  5. While garlic roasts, in 7- to 8-quart saucepot, place the potatoes with enough water to cover it by 2 inches. Partially cover, and bring to a boil. Reduce heat, and for simmer 10 minutes.
  6. Add the cauliflower florets, and bring to a boil again. Reduce heat, partially cover, and simmer for 20 minutes or until the cauliflower is very tender and can be cut with a wooden spoon.
  7. Drain the potatoes and cauliflower and return to the pot.
  8. Meanwhile, in small microwave-safe bowl, microwave the 1% milk and butter on medium high for 1 1/2 – 2 minutes or until the butter has melted. Add the remaining 1/3 cup olive oil.
  9. Squeeze the roasted garlic cloves from skins into the potatoes and cauliflower mixture. Add the butter mixture to the potatoes and cauliflower along with 1 teaspoon salt and 2 teaspoons black pepper.
  10. Mash the potatoes and cauliflower with a potato masher or hand mixer until very smooth. Mix in chives with a wooden spoon.
  11. Serve immediately, or hold until service at 135 degrees.

Nutrition Facts (1 serving): 232 Calories, 15.9g Total Fat, 5.8g Saturated Fat, 0g Trans Fat, 19mg Cholesterol, 268mg Sodium, 21.7g Total Carbohyrate, 5g Fiber, 4.4g Sugar, 4g Protein

Want to know more about a having a healthy holiday season? Contact me to set up your FREE 15 minute phone appointment today!

 

Easy Honey Roasted Rainbow Carrots

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Want to know my #1 tip for your upcoming Thanksgiving, Friendsgiving, or office Holiday potluck?

BYOV: Bring your own veggies!

Making 50% of your plate non-starchy vegetables helps keep the nutrition and fullness up, while controlling the portion size of the fun foods that we only see during this time of year.

If you are still looking for an easy and healthy dish, check out my Honey Roasted Rainbow Carrot recipe. With only 5 ingredients, you can easily throw it together to get some color on the table!
I used the pre-peeled Les Petites Carrots of Many Colors from Trader Joe’s for this recipe, but any rainbow carrots will do. This recipe is written for 4 servings, but can easily be doubled to serve 8 for a larger party.

carrots

Honey Roasted Rainbow Carrots

Serves: 4

Ingredients:

  • 1 pound of fresh rainbow carrots, washed and peeled
  • 2 teaspoons olive oil
  • 1 teaspoon honey
  • 1/2 Tablespoon fresh thyme (or 1 1/2 teaspoon dried thyme)
  • Black pepper to taste

Directions:

  1. Preheat the oven to 375 degrees F. Coat the bottom of a rectangular or oval baking dish with olive oil cooking spray.
  2. Place the carrots in the baking dish, followed by the olive oil and honey. Toss the carrots to coat with the honey mixture, and spread in a single layer. Sprinkle with thyme and black pepper to taste.
  3. Bake for 30-35 minutes, until the carrots are cooked and browned around the edges.
  4. Serve the carrots whole, and enjoy!

Nutrition Facts (1 serving): 74 Calories, 2.4g Total Fat, 0.3g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 88mg Sodium, 12.5g Total Carb, 2.8g Fiber, 8.2g Sugar, 1.4g Protein

Want to know more about a having a healthy holiday season? Contact me to set up your FREE 15 minute phone appointment today!

Maintain Don’t Gain This Holiday Season

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On average, Americans gain between 1-5 pounds between Thanksgiving and New Year’s Day. While this may not seem like a lot, research has shown that those pounds are often never lost, and accumulate over time.

Between the office holiday party, increased amount of sweets laying around and cookie exchange parties – losing weight during the holidays is nearly impossible. Rather than trying to lose weight this holiday season – try to maintain your weight and your healthy habits!

You know that little voice in your head? The one that says “It’s ok! I will eat these cookies now, and I will just set a weight loss goal for my New Year’s Resolution.” Avoid that New Year’s mentality!

Stay focused now and stick with your healthy lifestyle habits to stay on track to your health goals. You have worked so hard to get to where you are – don’t stop now!

5 Maintain Don’t Gain Holiday Tips

  1. Plan Your Meals and Snacks. Staying on track with your health and wellness goals is all about planning, especially when you have a busy schedule. Meal planning is more important than ever during the holidays. Have a holiday party this week? Write it down and plan your healthy meals filled around it. This way you will be able to hop right back on the wagon if you splurge a little at the party.
  2. Implement Your Holiday Exercise Plan. Last month we talked about putting a healthy holiday exercise plan in place, now is the time to implement! Write down your exercise in your planner just like you would a doctor’s appointment. If you have to cancel, be sure to reschedule with yourself.
  3. Don’t save up. Research has shown that those who skip meals throughout the day when they have a big holiday meal or party coming up tend to overeat at that event. Continue to focus on your healthy breakfast, snack and lunch patterns and be sure to listen to your hunger and fullness ques.
  4. Set realistic goals. If you have a sweet tooth, swearing off sweets during the holidays may set you up for failure. Try and come up with a realistic and reasonable goal that you can stick to. Setting a goal to have a sweet treat just twice per week is more reasonable and can fit into a healthy lifestyle.
  5. Get 6-8 hours of sleep. A lack of sleep can weaken your immunity and increase your cravings for those high fat high sugar foods. Set a bedtime, and try to stick it. Also, don’t underestimate the power of a nap!

Want to know more? Set up your FREE 15 minute consultation today!

Healthy For The Holidays

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Healthy For The Holidays

Do you ever feel like you’re stuck in the eye of a hurricane? Back to school came in like a beast, and now you’re stuck in the calm before the storm (Thanksgiving is just 6 weeks away – ah!). Many of us have fallen off the nutrition and fitness wagon in recent months, so why not use the lull before the holiday mayhem to build back your healthy habits?

Check out these 3 easy tips to get you back on the wagon before the holidays:

  1. Start your holiday exercise habit now. Let’s face it – starting an exercise program during the holidays is not all that realistic. Think about where you want to be with your health and wellness on Thanksgiving in 6 weeks and start NOW! Maybe it’s working towards exercising 3 days per week, or maybe it’s running in your local Turkey Trot. Either way, you have 42 days to make it a habit. Ready. Set. Go!
  2. Meal plan like a boss. Once holiday parties start cluttering up your calendar, it is going to be very important to have your meal planning skills down pat. Does planning 21 meals for the week stress you out? Try starting with dinners only and build from there.
  3. Find healthy holiday recipes. If you already know what your holiday plans look like, start looking up and trying out healthy holiday recipes. Vegetable side dishes like green beans and slivered almonds, sautéed carrots, and roasted Brussels sprouts are always a good place to start. Check out the new Blush Nutrition Fall eBook for an awesome healthy apple crumble pie recipe as well!

Want to know more? Ask Brittany about her custom meal planning and nutrition coaching packages to help you reach your goals and stay on track during the holidays!