Nutrition Corner: Health Holiday Tips and Recipes

HEALTHY HOLIDAY TIPS

Holiday season is here. We gather to celebrate, spend time with family, and, of course, EAT! The holidays are full of events, many of which are centered around delicious food. While it is normal for one or two meals to stray from your diet plan- 2 months of “cheat meals” is not our goal. Is it possible to eat healthy during this season? YES! Here are the 5 tips to eating healthy to meet your nutrition goals this holiday season.

1. You get 3 meals a day, every day! That means you don’t have to pile everything on your plate at one
   meal. What doesn’t get eaten now can (and will) be enjoyed later
2. Bring your own side dish to parties, and make it vegetables. That way you are sure to get a good
   fiber serving with your meal!
3. Don’t skip meals to save up for a feast. It will be harder to manage your blood sugar, and you’ll be
   really hungry and more likely to overeat.
4. Enjoy small portions of sweets and desserts. Count this as a carb serving for your meal and cut back
   on the portions of other carbs, like potatoes and bread.
5. Eat slowly. It takes at least 20 minutes for your brain to realize you’re full.

See more tips at https://www.cdc.gov/diabetes/library/features/holidays-healthy-eating.html#print

RECIPES OF THE MONTH
Serve these delicious side dishes at any meal or potluck!

BALSAMIC & PARMESAN ROASTED CAULIFLOWER

Servings: 4 Serving Size: 1 cup Time: 35 min
Calories: 87 Carbs: 12g Protein 3g Fat: 3g

Ingredients

• 8 cups 1-inch-thick slices cauliflower florets, (about 1 large head)
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon dried marjoram
• ¼ teaspoon salt
• Freshly ground pepper to taste
• 2 tablespoons balsamic vinegar
• ½ cup finely shredded Parmesan cheese

Instructions

1. Preheat oven to 450 degrees F.
2. Toss cauliflower, oil, marjoram, salt and pepper in a large bowl. Spread on
   a large rimmed baking sheet. roast until starting to soften and brown on
   the bottom, 15 to 20 minutes. Toss the cauliflower with balsamic and
   sprinkle with cheese
3. Return to the oven and roast until the cheese is melted and any
   moisture has evaporated, 5 to 10 minutes more.

Source: Balsamic & Parmesan Roasted Cauliflower (eatingwell.com)

FRESH GREEN BEAN CASSEROLE

Servings: 12 Serving Size: 1/2 cup Time: 1hr
Calories: 87 Carbs: 12g Protein 3g Fat: 3g

Ingredients

• 1 ½ pounds fresh green beans, trimmed
• 2 tablespoons butter
• 3 tablespoons all-purpose flour
• 1 tablespoon dry ranch salad dressing mix
• ¼ teaspoon salt
• ¼ teaspoon pepper
• 1 ½ cups fat-free milk
• 1 tablespoon canola oil
• 2 large onions, halved and sliced (2 cups)
• 4 cloves garlic, minced
• 1 ½ cups sliced fresh mushrooms
• 1 cup soft whole wheat or white bread crumbs (1 1/3 slices bread)

Instructions

1. Preheat oven to 375 degrees F. In a large saucepan, cook green beans in lightly salted boiling water
   for 10 minutes; drain and place in a 2-quart rectangular baking dish; set aside.
2. In a medium saucepan heat butter over medium heat. Stir in flour, dry dressing mix, salt and pepper
   until combined. Whisk in milk. Cook and stir over medium heat until thickened and bubbly; remove
   from heat.
3. In a large skillet heat oil over medium heat. Add onions and garlic; cook and stir for 4 to 5 minutes
   or until tender and starting to brown. Remove 1/2 cup of the onion mixture; set aside.
4. Add mushrooms to skillet and cook about 5 minutes or until tender. Stir into sauce mixture. Pour
   over beans in dish; toss with tongs to coat.
5. In a small bowl, stir together reserved onion mixture and bread crumbs. Sprinkle bread crumb
   mixture over bean mixture in casserole. Bake, uncovered, for 25 to 30 minutes or until heated
   through

Source: https://www.eatingwell.com/recipe/262866/fresh-green-bean-casserole/

Do you want more guidance on diet and nutrition?
Schedule an appointment with the HHM Health Dietitian today!