From brunch to lunch, dinners and desserts, the holidays can surely be full of delightful temptations. Fortunately, tempting does not have to mean calorie-laden indulgences followed by holiday guilt.
Below, I have compiled 12 dishes that are both nutritious and delicious.
Holiday Brunch
PINEAPPLE CHOCOLATE MUFFINS
• 1 cup of fresh pineapple, pureed
• 1 cup of flaxseed
• ½ cup of safflower oil
• 3 eggs
• 2 cups sugar substitute
• 2 cups grated zucchini
• 1 scoop of chocolate whey
• 3 teaspoons vanilla
• 2-1/2 cups of oat flour
• 1 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1-1/2 teaspoon unsweetened cocoa
• 1 teaspoon salt
• All natural nonstick cooking spray
Preheat oven to 350 degrees.
Mix oil, flaxseed meal, eggs and sugar. Then stir in the rest of the ingredients one at a time.
Spray muffin pans with nonstick cooking spray and add batter to pans.
Bake for 50-60 minutes.
Serving Size 1 muffin. (Makes 6)
ORANGE CRANBERRY PANCAKES
• 1-1/2 scoops of whey protein
• ½ teaspoon Stevia powder
• 2 eggs, beaten
• 1/2 cup of regular instant oatmeal
• 1 teaspoon of orange zest
• 2 tablespoons of dried cranberries
Combine all ingredients in bowl and mix to a batter consistency. Spoon onto hot, lightly greased griddle or skillet.
Serve with all natural syrup or jam.
Makes 3-4 small pancakes/1 serving
LEMON POPPY WAFFLES
• 1/4 cup of oatmeal
• 1 scoop of vanilla whey protein powder
• 1/2 cup lemon flavored yogurt
• 1 egg
• 2 tablespoons of flaxseed meal
• 1 tablespoon Stevia powder
• 1 teaspoon lemon zest or finely grated peel
• 1 teaspoon poppy seeds
• cooking spray
Mix all ingredients together to a batter consistency. Preheat waffle iron, spray with cooking spray then add a heaping spoonful of batter onto each waffle square.
Cook until golden brown.
Main Dishes
PORTOBELLA BEEF LASAGNA
• 2 packages (6 ounces each) of portobella mushroom caps
• 10 ounces lean ground beef
• ½ cup of low skim ricotta cheese
• 12 ounces of shredded mozzarella cheese
• 1 bunch of fresh parsley, cleaned and trimmed
• 1 jar of low-sodium tomato sauce
• 1 teaspoon of oregano
• 1 teaspoon of garlic powder
• 4 tablespoons of Parmesan cheese
Preheat oven to 350 degrees.
Brown ground beef in large skillet. Add ½ jar of tomato sauce and let simmer.
In separate bowl mix together ricotta, 8 ounces of mozzarella, Parmesan, parsley, oregano and garlic powder.
Spray baking dish with olive oil cooking spray. Place 1 package of mushroom caps top-side down to create bottom layer.
Layer beef mixture, followed next by ricotta mixture, top with remainder of mushroom caps.
Pour remainder of jarred sauce on top of caps and sprinkle with 4 ounces of mozzarella cheese.
Cover casserole with parchment paper, then tin foil.
Bake covered for 40 minutes. Take off foil and paper and bake for another 10 minutes.
Makes 8 servings
EGGPLANT MANICOTTI
• 1 medium eggplant, sliced thin lengthwise
• 6 ounces of lean ground beef
• 1/2 crushed tomatoes
• 1/2 onion, chopped
• 1 bell pepper, chopped
• 1 clove garlic, chopped
• 1/2 cup ricotta cheese
• ¼ cup mozzarella cheese
• 2 tablespoons of Parmesan cheese
Preheat oven to 350-degrees.
Brown lean ground beef in skillet until cooked and drain excess grease.
Add crushed tomatoes, onion, bell pepper, and garlic to skillet and cook until the veggies are soft.
In separate bowl mix cheeses together.
Layer each piece of eggplant with cheese, roll each piece and place in baking dish sprayed with cooking spray.
Pour meat sauce on top and bake for about 30-40 minutes.
Serving size 3 manicottis
PORK ENCHILADAS
• 2 (6 ounce) pork cutlets, cut into strips
• 4 small low-carb whole wheat tortillas
• ½ cup green peppers
• ¼ cup chopped black olives
• 8 ounces crushed tomatoes
• 1 jar of salsa
• ¼ cup of Monterey Jack cheese
Preheat oven to 350 degrees.
Saute pork in medium skillet.
Add green peppers, black olives and crushed tomatoes.
Fill tortilla shells with meat mixture. Fold shell tightly, sealing off all four corners and place in baking pan.
Pour salsa on top and bake for about 20 minutes.
Makes 2 servings
SPINACH PESTO SALMON
• 6 ounce salmon fillet
• 2 cups of fresh spinach
• 2 tablespoons of pesto spread
Grill or broil salmon until it flakes easily.
In medium skillet sauté fresh spinach.
Mix in pesto spread.
Serve on top of salmon.
SESAME CHICKEN
• 2 (8 ounce) boneless, skinless chicken breast
• 1 tablespoon of extra-virgin olive oil
• 2 tablespoons of rice wine vinegar
• 2 tablespoons Worcestershire sauce
• 2 tablespoons of soy sauce
• 2 teaspoons of minced ginger root
• 1 clove of garlic
• 2 tablespoons toasted sesame seeds
In large ceramic bowl combine oil, vinegar, Worcestershire sauce and garlic.
Coat chicken on both sides with mixture.
Place in skillet and pan fry until cooked through and tender.
Coat with sesame seeds.
Makes 2 servings
Dinner
RICOTTA-TOPPED LONDON BROIL
• 8 ounce London broil
• 1/4 cup of ricotta cheese
• 2 cups of steamed spinach
• Olive oil
• Black pepper
• Garlic powder
Beat together ricotta cheese, olive oil, pepper and garlic powder. Add ½ of the steamed spinach.
Meanwhile, broil steak until cooked to the desired level.
Pour ricotta mixture over steak.
Serve the remainder of the spinach on the side.
Decadent Desserts
REVERSE RASPBERRY TORT
• ½ cup of low-fat or fat-free ricotta cheese
• 1 teaspoon Splenda or Stevia sweetener
• Dash of vanilla extract
• ½ cup milk of choice (almond, coconut, rice, hemp or non-fat)
• ¼ cup of vanilla almond milk pudding
• 1 scoop of vanilla whey protein
• ½ cup of fresh raspberries
• 2 tablespoons of light whipped cream
In a bowl mix the ricotta cheese, vanilla extract and Splenda. Set aside.
Mix together milk, pudding mix and protein powder.
Layer two small dessert dishes with raspberries.
Follow with alternate layers of ricotta and pudding mixtures.
Top with whipped topping.
Makes 2 servings
CHOCOLATE CINNAMON CASHEW PARFAIT
• 1/2 package of all chocolate coconut pudding
• 1/4 cup milk of choice (almond, coconut, rice, hemp or non-fat)
• 2 scoops of whey protein powder
• 1 cup of cottage cheese
• 2 tablespoons of light whipped topping
• ½ teaspoon of cinnamon
• 2 tablespoons of cashews
Mix pudding with milk, then add the whey.
Fold in cottage cheese mixture, cinnamon and whipped topping.
Sprinkle with cashews.
Serving Size 1 cup
MOCK TAPIOCA
• 1/2 package of sugar-free vanilla pudding
• 1 cup milk of choice (almond, coconut, rice, hemp or non-fat)
• 2 scoops of vanilla whey protein powder
• ½ cup of cooked oatmeal
• 2 tablespoons of light whipped topping
• 4 tablespoons of natural sulfite-free coconut
• Dash of cinnamon
Mix pudding with milk. Add the whey, then whipped topping, fold in coconut and oatmeal.
Sprinkle with a dash of cinnamon.
Serving Size 1 cup
Reources:
Recipes created by Joanne Sgro-Killworth
Joanne Sgro-Killworth is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist and Publicist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training.
Joanne's fitness plans, recipes and lifestyle advice are available globally on her website http://www.happiwoman.com/ She resides in the Phoenix, AZ area with her husband and son, where she runs her fitness and publicity business, JSK PR, http://www.jskpr.com/
Edited by Jody Smith