Thanksgiving Menu Series - Dessert

We end the Thanksgiving Menu series with - of course - dessert!

 

We all know of and have a typical Apple Pie and Pumpkin Pie recipe, so I won't duplicate those here...well, not entirely anyway!

 

Happy Thanksgiving!

 

 

 

 

 

 

Apple Pie Mini's

 

Apple pie is a favorite for many, but these are not only perfectly proportioned, you don't have to worry about slicing a whole pie evenly and everyone can just grab their mini's with ease.

 

Ingredients

Crust:

3/4 c tapioca flour

3/4 c coconut flour

1/4 c water

1/4 tsp salt

6 Tblsp coconut oil, melted

6 Tblsp pure maple syrup

1 1/4 c diced apples

2 tsp vanilla extract

Filling:

3 c chopped apples

3/4 tsp cinnamon

1/4 tsp allspice

3 Tblsp pure maple syrup

 

Preheat oven to 350 F.

For crust:

Mix dry ingredients in a medium bowl.

Microwave 1 1/4 apples until softened (about 1 minute)

In a small bowl, blend with an immersion blender - softened apples, water, coconut oil, maple syrup.

Add to the dry ingredients and mix until you have a workable dough (add a bit of water if dough is too dry).

Divide the dough into sixths and roll between two sheets of parchment paper until 1/4" thick.

Press into individual mini pie pans (or muffin pans), covering bottom and up sides.

For filling:

In a saucepan, heat all filling ingredients until apples are softened.

Add filling to mini pie pans (or muffin tins).

Bake for 22-25 minutes.

Allow to cool

 

 

Pumpkin Pie Mini's

 

There's no doubt that, by now, you have been inundated with pumpkin-flavored everything!  You may be really tired of it all or not, but these little mini pumpkin pie morsels are:

1.  Too good to miss

2. The perfect mini portion for those that might want to try a bit of several desserts on Thanksgiving

With a tasty chocolate crust because...well...chocolate and pumpkin are a delicious pair!

 

Ingredients

Crust:

1/2 c unsweetened coconut flakes*

1/2 c sesame seeds (ground up into a flour)

3 Tblsp cacao powder

1 Tblsp coconut oil

1 Tblsp vanilla

3 Tblsp pure maple syrup (or raw honey)

1 Tblsp flax meal

Filling:

1 c canned pumpkin puree

1/4 c cashews (or any nut)

2 Tblsp coconut oil

1-2 Tblsp pure maple syrup

1 tsp pumpkin pie spice

dash of vanilla

 

For crust:

Place all ingredients in food processor and pulse until dough sticks together, soft and slightly sticky.

Place dough into mini pie tins** (or muffin tins) and press into bottom

For filling:

Place all ingredients into food processor until smooth and creamy.

Pour on top of chocolate dough in pie tins (or muffin tins).

Chill for 3-4 hours and remove from pans.

 

 

*You can replace coconut flakes with any grinded nut.

 

*It helps to use pans with a removable bottom like this:

 

 

 

 

 

 

 

Stop CHEATING

Here’s the deal.  It is almost impossible to stick to a particular diet your entire life.  Especially FAD diets where you’re injecting hormones, eating 20 times the amount of protein, omitting all fats or carbohydrates, etc.   While these types of diets can be very effective to lose weight, how are you supposed to keep it off?

I’ll tell you one of the most important factors to maintaining your weight after working your hot little booty off: You need to know how to cheat.

Now I use the word “cheat” in this article because that is what the majority of the population considers a yummy indulgence.  Something that is not included in your diet plan.  However I URGE you to stop using that word moving forward.  

Cheat means to “break a rule or law usually to gain an advantage in something.”  Allowing yourself to enjoy a libation or treat should not be viewed as an out of integrity occasion.  It pains me to see my close girlfriends say “I’m cheating this weekend and eating dessert with dinner tonight.”  Since when is treating yourself and having something you enjoy labeled as CHEATING? 

Now that you are never going to use the word “cheat” again, I have a few tips to help you treat yourself without going off the deep end.

1.    One treat or meal.  Things can get a little crazy if you allow yourself constant unhealthy snacks.  If you break your healthy diet almost daily then you are probably seeing minimal results. It’s called willpower, and we all have it. 

2.     Get specific.  Before enjoying your treat, decide beforehand what you are going to indulge in.  That one piece of cake. My traditional eggnog cocktail.  An entire meal at Squatters.  Fantasize about it, look forward to it, and know exactly what you are going to enjoy.  Once you’ve fulfilled your slice of cake fantasy, get back on the healthy nutrition plan.    

3.    Make up for it later.  This has been some of the best advice I have ever received.  I remember when I was younger I would have an entire bag of microwaved popcorn and tell myself, “Well, I’ve already ruined my healthy eating for the day, let’s move on to ice cream!” Now when I have a yummy treat I make note of it and eat a little cleaner for a few days.  This thought can energize your consistency back to eating healthy. 

I hope this helps!

Thanksgiving Menu Series - Breads

By Coach Maria - Salus Nutritionist & Food Expert

Pumpkin Bread

Ingredients

1 c almond flour
1/4 tsp sea salt
1 Tblsp baking soda
1 Tblsp ground cinnamon
1 tsp nutmeg
1/2 tsp cloves
1/2 c unsweetened pumpkin
2 Tblsp raw honey
3 large eggs

In a food processor, combine first six ingredients.
Add pumpkin, honey and eggs, pulse for about 2 minutes.
Pour batter into a mini loaf pan.
Bake @ 350 degrees for 35-45 minutes.
Allow to cool for 1 hour before serving.


Nutritional Information Per Serving (1 slice)

Protein:    9g
Carbs:      8g
Fat:          8g
Sugars:    4g




 

Gluten Free Biscuits
makes 6 biscuits

3/4 c almond flour
1/4 c coconut flour
1 tsp baking soda
dash of sea salt
1 1/2 Tblsp butter - chilled
6 egg whites

Preheat oven to 400 degrees.
Combine all ingredients except egg whites in a large bowl.
Add chilled butter and cut in mixture with fork or knife until you have tiny pieces.
Refrigerate for 10 minutes.
Whip egg whites until fluffy and fold into dry mix until combined.
Scoop 1/4 c at a time and place on to a baking sheet covered in parchment paper.
Bake 15-18 minutes until golden brown.


Nutritional Information Per Serving:

Protein:   8g
Carbs:     6g
Fat:         8g
Sugars:   2g

5 Reasons to Run a 5K on Thanksgiving

Even if you feel like you can’t add anything extra to your agenda on Thanksgiving Day, a 5K is well worth the extra time & effort. 

Here’s why:

1.      It’s healthy tradition for your family.  Studies show that children are 15 times more likely to escape obesity if their parents lead by example.  Cultivating a life of healthy eating and exercise can start with healthy traditions.  

2.      It’s Thanksgiving.  You will probably eat too much.  Because you will probably eat more than normal, be proactive and burn some calories prior to the feast. 

3.     It’s for a good cause.  The purpose of Thanksgiving is to show gratitude and give thanks.  The majority of 5K marathons donate all proceeds to a good cause.

4.      YOU DON’T HAVE TO RUN.   No need to feel intimidated about running a 5K.  50% of participants walk most 5K marathons.  You can walk the entire time and still receive health benefits.

5.      Walking & running is good for your health.  Moving the body does wonders for digestion, circulation, and energy levels.  You need the body to work at an optimum level to handle starchy foods, extra sugar, and of course, your in-laws!

Find a 5K in your area and sign up today!  

Thanksgiving Menu Series - Side Dishes

 

Green Bean Casserole (gluten, dairy-free!)

 

An all-time favorite for many and yet this version is a nice change from the traditional casserole.

If you're used to the canned version, throw that notion out the window - you and your guests deserve better than that and you will be amazed at how uncomplicated it can actually be to use fresh green beans!

 

Don't want to spend Thanksgiving day prepping too many dishes?  This can be made a day (or two) ahead of time - simply reheat and serve!

 

Ingredients

serves 6

 

1 lb baby red potatoes (can cut in half)

4 handfuls of fresh green beans, cleaned, stem end off and cut in half

2 shallots chopped

3 handfuls of cremini mushrooms quartered

1Tblsp extra virgin olive oil

1 Tblsp organic virgin coconut oil, melted

5 sprigs of fresh thyme, just the leaves

 salt and pepper to taste

 

Preheat oven to 400 degrees.

  In a big bowl, toss the washed potatoes, cut green beans, chopped shallots, thyme leaves, quartered mushrooms, salt and pepper. 

Add in the two oils to coat (if the vegetables aren't coated, use a bit more of the oils).  

Pour into an oven proof dish and bake for 20-30 minutes, until the potatoes are done.  

Keep a check on the dish every 10 minutes to toss so all sides are getting a nice roasted edge.

.

 

 

Sweet Potato Drop Puffs (gluten, dairy-free)

 

I have to admit, these puffs are quite tasty if you add in a favorite cheese into the mix, but I am going for the healthiest option and dairy can do quite a number on people's digestion.  But if you are not bothered by the dairy, by all means add it!

 

Ingredients

serving size: 2 biscuits

 

1 large sweet potato

3 Tblsp coconut flour

3 eggs, whisked

6-8 strips of bacon, diced and browned (reserve the rendered fat!)

3-4 Tblsp green onions, thinly sliced

1 tsp baking powder

1 tsp garlic powder

salt n' pepper to taste

 

Preheat oven to 415 degrees

Poke holes in sweet potato with fork and place in oven for 30-40 minutes, until soft.

Let cool.

Turn oven down to 375 degrees.

Peel and mash sweet potato in a large bowl.

Add eggs and mix well.

Add rendered bacon fat and mix well.

Add diced bacon and chives and mix well.

Line baking sheet with parchment paper.

With a large spoon, drop biscuit mix on sheet and shape into neat mounds.

Bake 25-27 minutes.

Allow to rest a few minutes before serving.

 

 

 

Warm Spinach & Kale Salad (gluten, dairy-free!)

 

Not everyone has tried adding kale to a spinach salad and perhaps raw kale has too much of a green, roughage taste for some , but when cooked - the kale takes on an entirely different flavor and, in this salad, it's incredible!

 

Ingredients

serves 2-4

 

1 1/2 Tbslp coconut oil

2 c kale, chopped

3 c spinach

1/4 c dried cranberries

2 Tblsp sliced almonds

1-2 Tblsp water

 

Heat coconut oil in cast iron skillet (any other skillet works fine - cast iron is my favorite for best flavor!)

Add kale with 1 Tblsp water.

Cook, stirring frequently until kale has softened (3-4 minutes).

Add cranberries and cook another 2-3 minutes more.

Add spinach.

If kale begins to stick, add another Tblsp water to the pan.

Stir until spinach is wilted.

Stir in almonds.

Serve.

 

 

How To Survive The Holidays

Most of us experience the same Holiday stress every year.  We take on too much and the Holiday spirit is gone before it even started.

Here are a few tips to help you enjoy the upcoming months:

Draw names:  Are you sick of being broke come December/January?  Draw names this year.  No matter what you tell yourself, you do not have to buy for every person in your family.  Draw names and everyone can do something super special for one loved one.

Focus on people:  Food doesn't have to be center stage at Holiday gatherings.  Instead focus on your friends, family, and peers.  

Give back:  We often focus on ourselves during the Holidays but this is a great time to give back.   Perhaps volunteer at the homeless shelter or provide Christmas for a family in need.

Take space:  Just because family is in town does NOT mean you have to spend every waking hour with them.  You can still be a great host by setting an activity they can do on their own.

Booze & treats: Libations and desserts are notorious for causing body swelling and weight gain. Say it with us, "MODERATION. MODERATION. MODERATION." 
- If you're going to splurge, you better amp up your exercise routine.

Drop the guilt:  Many of us experience the same Holiday weight drama every year. We gain a little and beat ourselves up for months afterward. Drop the guilt. If you know you are going to gain weight do it deliberately. If your goal is to maintain you will have to put in the necessary work.

I hope this helps!

By Coach Maria - Salus Nutritionist & Food Expert

Halloween came and went with a blink of an eye and now we begin to think of Thanksgiving and all it entails!

Don't get stressed, it's ok.  We all want to have a healthy, happy Thanksgiving without worrying too much about the stress that menu planning can create - we can help!

My next 4 installments will include Thanksgiving recipes that are either traditional or non-traditional.  The traditional recipes will include some tweaking to make them healthy for the body, but without sacrificing flavor.

Thanksgiving should be about gathering with family and friends and, yes, eating wonderfully delicious food.  That food, however, shouldn't sit in your gut like a giant brick or cause digestive issues that might cause you to spend more time in the bathroom than with your guests!

Our first recipe, of course, is Turkey!  Most people have their favorite tried-and-true recipe and that's great.  For the rest of you who will be hosting/preparing your first Thanksgiving meal, the turkey is really not as daunting as you might think.  This recipe produces a moist, rich-tasting turkey with a hint of spiciness from a great chai spice you make yourself!  The glaze comes from the use of real maple syrup, giving an authentic flavor that cannot be substituted.  The cavity is stuffed with apples, which will promote moistness in the turkey throughout the entire cooking process.

Ingredients
serves 15

1- 10 to 15 pound fresh turkey

Wet Rub:
2 tbsp pure maple syrup
1 tsp Himalayan or unrefined sea salt
1 tsp freshly cracked black pepper
½ tsp chai spice*
1 tsp fresh rosemary, finely chopped

Cavity Stuffing:
3-4 large red apples, cut into quarters (I used Fuji)
2-3 sprigs fresh rosemary

To be added to the roasting pan:
½ cup pure maple syrup
2 cups all natural, unsweetened apple juice
2 whole star anise
2 whole cinnamon stick

*Chai spice:

1/2 tsp ground cinnamon

1/2 tsp ground cardamom

1/2 tsp ground ginger

1/2 tsp ground five spice

1/4 tsp ground nutmeg 

1/8 tsp ground clove

1/4 tsp ground coriander

1/4 tsp ground black pepper

1/8 tsp vanilla powder

The previous day:
Combine the ingredients for the wet rub in a small mixing bowl. Stir with a spoon until well combined. 
Pat the bird dry and carefully loosen the skin from the breast by delicately sliding your fingers under it from the neck end until you reach the end of the breasts. Be careful not to break the skin. Rub half of the spice mixture between the flesh and skin. Rub the other half all over the bird's skin, including breasts, thighs and wings.
Cover the turkey with plastic film and set it in the fridge to rest until the next day.  

Thanksgiving Day:
Preheat oven to 325F
Remove turkey from the fridge and place it on a rack in a roasting pan.
Stuff quartered apples as well as a few sprigs of fresh rosemary in the cavity. Tie legs neatly together.
Add maple syrup, apple juice, star anise and cinnamon stick to the bottom of the pan. Sprinkle bird generously with salt and pepper. Tent loosely with foil and roast in a 325F oven for about 20 minutes per pound or until a thermometer inserted into the thickest part of thighs registers 180F .
Remove the foil for the last hour of roasting.
When turkey is done, take it out of the oven, place tent back over the bird and let it rest for 20-30 minutes before carving.


Nutritional Information Per Serving:

Protein:   14g
Carbs:     11g
Fat:           4g
Sugars:    14g


Nutritional information are estimates and will vary