by SUMMERFIELD CUSTOM WELLNESS

holiday guide HAPPY & HEALTHY

tips f a healthy holiday • Aim for half a plate of veggies, quarter plate protein, and quarter plate

starch at most meals.

• Take a pause. Before going up for a second plate, have a glass of water and wait 5-10 minutes to gauge your level of fullness. You may not be hungry for seconds after all!

• Eat regular balanced meals throughout the day. Don’t “save up” to pig out at the party!

• Aim to have a snack that includes protein and/or healthy fats such as a handful of nuts, cheese, 1/2 an avocado, hard-boiled egg, or tuna pouch 2-3 hours before the party so you don’t arrive ready to attack the buffet.

• Bring your own healthy vegetable side dish so you know you’ll have a veggie option available.

• Choose homemade seasonal treats. Don’t waste your treats on store bought items that are available every day of the year.

• Freeze extra cookies, cakes or pies so you can spread the love throughout the next few months instead of enjoying them all at once.

• Alcohol has little nutritional value and can lead to poor food choices and overeating. Choose wisely and drink responsibly.

• Aim to have one 8-oz glass of water in between every alcoholic beverage. It will help slow you down as well as prevent a headache the next day!

• Pick a vice. If you know you would like to have dessert at a holiday meal, aim to skip the alcohol, extra bread or starchy sides, and/or heavy creamy sauces.

savy substitutis traditial favites

Stuffing

Collards w/ Fatback

Green Bean Casserole

Sweet Potato Casserole

Apple Pie

Egg Nog

healthier alternatives Cauliflower Stuffing

Fall Harvest Salad

Roasted Asparagus w/Garlic BaconAioli

or Crispy Brussels Sprouts

Cinnamon Roasted Sweet Potatoes & Cranberries

Slow Cooker Baked Apples

Spiced Cider Spritzer

plating your way through the holidaysUse The Plate Method to balance your plate while enjoying your favorite holiday dishes.

proteins

starchesvegetables

Turkey, Ham, Kielbasa, Pork, Brisket, Fish, Chicken, Deviled Eggs

Baked Sweet Potato Falafel, Cinnamon Roasted Sweet Potatoes &

Cranberries, Slow Cooker Baked Apples, Corn, Stuffing, Mashed Potatoes, Mac & Cheese, Potato

Latkes, Dinner Rolls, Cakes, Pies, Desserts, Hot Cocoa, Holiday

Beverages

Fall Harvest Salad, Cauliflower Stuffing, Crispy Shredded Brussels,

Roasted Asparagus with Garlic Bacon Aioli, Green Bean Casserole,

Collards, Roasted Vegetables, Broccoli Casserole, Roasted

Cabbage, Sauerkraut, Coleslaw

1/4 STARCH

1/4 PROTEIN

1/2 VEGETABLES

fa harvest saladINGREDIENTSSERVES 8 - 10

• 2 medium Delicata squash(scrubbed clean)

• 4 Tbsp olive oil, divided

• 1 tsp salt

• freshly ground pepper

• 2 Tbsp chopped fresh sage

• 6 C kale (rinsed, stemsremoved & torn into bite-sizedpieces)

• 2 C baby arugula

• 1 C walnuts, toasted

• seeds from 1/2 pomegranate( o r 2 / 3 C p r e p p e dpomegranate seeds ready forpurchase, found in producesection)

• 4 clementines, peeled & splitinto segments

• 2 Tbsp balsamic reductionor balsamic vinegar

• 2 Tbsp maple syrup

• additional freshly groundpepper, to taste

DIRECTIONS

1. Preheat oven to 425°. Slice squashlengthwise and remove seeds. Cutinto moon-shaped slivers, about ½in thick. Place in large bowl andadd 2 Tbsp olive oil, salt andpepper, tossing well to coat.

2. Line a large baking sheet with foiland arrange sliced squash in asingle layer. Do not rinse bowl.Roast for 20-25 minutes, or untilgolden brown.

3. Remove squash from oven andreturn to unrinsed bowl. Whilesquash is still hot, add choppedsage and kale and toss to combinewell. Let cool to room temperature.

4. Once cooled, add baby arugula,toasted walnuts, pomegranateseeds, and clementine segments.

5. In a small bowl, whisk togetherremaining 2 Tbsp olive oil, 2 Tbspbalsamic reduction, 2 Tbsp maplesyrup, and freshly ground pepper.

cauliflower stuffingINGREDIENTSSERVES 6 - 8

• 4 Tbsp butter

• 1 onion, chopped

• 2 large carrots, peeled &chopped

• 2 celery stalks, chopped

• 1 small head of cauliflower,chopped

• 1 C mushrooms, chopped

• Kosher salt

• 1/4 C fresh parsley, chopped

• 2 Tbsp fresh rosemary,chopped

• 2 Tbsp fresh sage, chopped(or 1 Tbsp ground sage)

• 1/2 C vegetable or chickenbroth

DIRECTIONS

1. In a large skillet over mediumheat, melt butter. Add onion,carrot, and celery and sauté untilsoft, 7 to 8 minutes.

2. Add cauliflower and mushroomsand season with salt and pepper.Cook until tender, 8 to 10 minutesmore.

3. Add parsley, rosemary, and sageand stir until combined, then pourover vegetable broth and coverwith a lid. Cook until totally tenderand liquid is absorbed, about 15minutes.

crispy shredded bruelsINGREDIENTSSERVES 8

• 3 lbs Brussels sprouts, ends trimmed

• 4 Tbsp olive oil

• 1 tsp salt

• freshly ground black pepper, to taste

• 1/2 C shredded Parmesan cheese

DIRECTIONS

1. Preheat the oven to 425°.

2. In a food processor fitted with a slicing blade, coarsely shred the Brussels sprouts.

3. Place shredded Brussels in a large mixing bowl. Add 3 Tbsp olive oil, salt and pepper, and toss to coat.

4. Spread in an even layer on 2 baking sheets lined with tin foil, coated with the remaining 1 Tbsp of olive oil.

5. Roast in the oven for 30 minutes, until the Brussels sprouts are tender and browned in spots, rotating the pans and stirring the Brussels sprouts halfway through roasting.

6. Sprinkle with the Parmesan cheese, toss and bake for 1 more minute, or until the cheese is melted.

7. Transfer the Brussels sprouts to a bowl and serve warm.

baked sweet potato falafelINGREDIENTSMAKES 12

• 2 medium sweet potatoes

• 1 1/2 tsp ground cumin

• 2 small cloves of garlic,chopped

• 1 1 / 2 t s p g r o u n dcoriander

• juice of 1/2 lemon

• 1 C chickpea flour (Bob’sRed Mill makes this andcan be found in thebaking aisle)

• 1 Tbsp olive oil

• 1 Tbsp toasted sesameseeds

• salt & pepper, to taste

• coarsely chopped freshcilantro, for plating

DIRECTIONS

1. Preheat the oven to 425° and roast thesweet potatoes whole until just tender -45 minutes to 1 hour. Turn off theoven, leave the potatoes to cool, thenpeel.

2. Put the peeled sweet potatoes, cumin,garlic, ground coriander, lemon juiceand chickpea flour into a large bowl.Season with salt and pepper, and mashuntil smooth with no large chunks.

3. Refrigerate mixture for 1 hour, or thefreezer for 20-30 minutes to firm up.When you take it out, the mix shouldbe sticky rather than really wet. Youcan add a tablespoon or so more ofchickpea flour if necessary.

4. Reheat the oven to 400°. Line abaking dish with foil and drizzle witholive oil to coat.

5. Place mixture by the spoonful onto thebaking sheet. Sprinkle sesame seedson top and bake in the oven for around15 minutes, until the bases are goldenbrown.

6. Serve with freshly chopped cilantro.

roasted asparagus with INGREDIENTSSERVES 4FOR ROASTED ASPARAGUS

• 1 lb asparagus (washed with ends removed)

• 2 Tbsp olive oil

• sea salt & cracked black pepper

FOR GARLIC BACON AIOLI

• 1 / 3 C h i g h q u a l i t y mayonnaise

• 2 tsp lemon juice

• 2 garlic cloves, pressed with a garlic press or minced

• 2 strips of cooked bacon, finely chopped + additional for topping

• 1 tsp horseradish mustard

• 1 tsp fresh thyme (1/2 tsp dried)+ additional for topping

DIRECTIONS

1. Pre-heat oven to 425°.

2. Place asparagus in large bowl, drizzle with oil, salt and pepper, and toss to coat and transfer to large baking sheet.

3. Roast in oven for 8-10 minutes or until slightly browned, tossing halfway through.

4. While the asparagus is roasting, combine the aioli ingredients in a small bowl and mix well. Set aside in refrigerator until ready to serve.

5. When asparagus is golden brown, remove from oven and transfer to serving dish. Serve with Garlic Bacon Aioli topped with a few bacon crumbles, fresh thyme, and cracked black pepper.

garlic bac aioli

cinnam roasted sweetINGREDIENTSSERVES 6 - 8

• 6 C cubed sweet potato(you can leave the skin on, just be sure to scrub well!)

• 1 C cranberries

• 3 Tbsp coconut oil

• 2 Tbsp maple syrup

• 1 tsp salt

• 2 Tbsp pecan pieces, toasted

DIRECTIONS

1. Preheat oven to 400°.

2. In a large bowl combine sweet potatoes, cranberries, coconut oil, maple syrup, cinnamon, and ½ tsp salt. Toss to coat.

3. Place potato mixture on a large baking dish (optional: line with parchment paper or aluminum foil for easier clean up)  and roast for 35 – 40 minutes or until a fork easily pierces through the sweet potatoes. 

4. Remove from oven and sprinkle with remaining 1/2 tsp of salt  and toasted pecan pieces.

potatoes & cranberries

slow cooker baked applesINGREDIENTSSERVES 6

• 6 baking apples, such as Granny Smith or Honeycrisp

• 1/4 C brown or coconut sugar

• 1/4 C rolled oats

• 1/4 C all-purpose flour

• 1 tsp cinnamon

• 1/4 tsp nutmeg

• 1/8 tsp ground cloves

• 4 Tbsp butter, chilled and cubed

DIRECTIONS

1. Combine the brown sugar, oats, flour, cinnamon, nutmeg and cloves in a medium size bowl.

2. Add the diced butter and gently combine by squishing the butter between your fingers. Small chunks of butter are fine. Set aside.

3. Core the apples using an apple corer or pairing knife. Make sure you don't cut all the way to the bottom, so the filling doesn't leak out. The bigger the hole the more filling you can stuff inside.

4. Add 1/2 cup of water to the bottom of the slow cooker, followed by the apples.

5. Stuff each apple to the top with the filling.

6. Let cook for 1.5 - 2 hours on high or 4 hours on low.

7. Half way through, add more filling to each apple if desired.

8. Once the apples are soft to the touch they're ready to serve.

spiced cider spritzer INGREDIENTSSERVES 4

• 1 medium orange

• 20 whole cloves

• 2 C apple cider

• 1 cinnamon stick

• 2 one inch pieces fresh ginger

• 2 C club soda

• orange slices and cinnamon sticks, for garnish

DIRECTIONS

1. Slice orange into quarters. Place whole cloves in orange, spacing evenly.

2. In large saucepan, place apple cider, cinnamon stick, ginger pieces, and orange studded with cloves. Bring to a boil, reduce heat, cover, and simmer on low heat for 30 minutes.

3. Remove from heat and place in a glass jar or pitcher and refrigerate overnight.

4. To make the spritzer, add ½ cup spiced cider to ½ cup club soda or unflavored seltzer water and garnish with a cinnamon stick and orange slice.

these holiday tips and recipes were brought to you bySummerfield Custom Wellness is a nutrition counseling practice specializing in workplace wellness, customized individual nutrition plans, and online learning. Our mission is to inspire our patients with confidence and empower them with skills to become the healthy person they envision.

Our practice boasts nutrition and wellness expertise in weight loss, diabetes management, bariatric counseling, digestive health, food allergies, autoimmune diseases, and other chronic illnesses. We see patients at our office, at their workplace, or online through video-chat and we customize each plan according to health history, budget, preferences, and lifestyle.

Learn more today by visiting wwww.SummerfieldCW.com

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