Nutrition

My Healthy Holiday Menu

by on

The energy and magic of the holidays are in full effect. NYC is vibrant and buzzing – one of my favorite times of the year.

Holiday dinners and parties are filling up our calendars so keeping to any healthy nutrition during this season is a challenge. I focus on getting in extra movement and to prepare the healthiest versions of my favorite meals. Opting for recipes that are gluten and dairy free and made with simple wholesome ingredients make holiday indulging guilt free!

Here are some of my favorite meals on my healthy holiday menu.

TOFU AND BOK CHOY ROLLS

I’m a huge fan of fresh summer rolls but it’s not easy finding a vegetarian option. So I had to craft my own. Much easier than expected to make, I chose tofu, bok choy, carrots and herbs for these rolls but you can create your own with your favorite veggies and protein. Makes a great appetizer to any dinner.  Check out my recipe!

KALE AND BRUSSELS SPROUTS SALAD

Inspired by WellPlated, this vibrant and hearty Kale + Brussels Sprouts Salad is a great combination of texture and flavor. Loaded with nutrients, this salad is savory and sweet and makes a great side dish to any holiday meal. Here is the recipe!

CRISPY CRAB CAKE

This is my all-time favorite! These restaurant-style crab cakes are made with a few simple ingredients and take no time at all. A perfectly golden-brown exterior and flavorful interior are to die for! The best part – they are gluten and dairy free! Here is the recipe!

MAC DADDY MAC N’ CHEESE 

This healthier version of mac n’ cheese will give you all the comfort and satisfaction of the iconic dish but with a heaping of nutrients. Your family won’t even notice that you snuck in some extra veggies onto their plates! You can’t go wrong with this dish – get the recipe here!

SUPER SALMON BURGERS

My go-to protein source is salmon so this was a no-brainer for me to make. A simple recipe that can be served on a gluten free bun, lettuce wrap or in a large green salad. Made some small modifications to Food Network’s recipe for a gluten and dairy free meal. Here is the recipe.

BANANA WALNUT BREAD 

If you know me, desserts (+ croissants) make the top of my list when it comes to indulging. Inspired by Dr. Weil’s recipe, it took me a few attempts on creating my healthiest version of the classic banana bread! And here it is! Get my recipe here.

NATURALLY SWEETENED PECAN PIE

The most sought-after recipe during the festive season. With a little modification, I get to enjoy this classic holiday favorite every year without having to compromise my healthy eating goals. Thanks to one of my favorite recipe blogs Cookie and Kate, who shared a healthier sugar alternative for the pie filling — naturally sweet pure maple syrup — which tastes just as good if not better! I also added a gluten free crust so splurging on a slice or two was guilt free! Here’s the recipe!

Happy Eating + Holidays!

 

Posted in Health & Wellness, JSC, Nutrition, Recipes

0 Comments

Super Salmon Burgers (Gluten + Dairy Free)

by on

This is such a great and simple recipe. Inspired by Food Network, I made a few ingredient modifications to fit my dietary and nutrition preferences. Loaded with healthy fats and lots of flavor, these burgers make a great addition to any dinner. Also great as a meal prep entree served with a large green salad or in a hearty bowl. Enjoy!

SERVINGS: 4        PREP TIME: 15 minutes     COOK TIME: 10 minutes

INGREDIENTS:

  • 1 1/4 pounds center cut salmon fillet, skin and pin bones removed
  • 2 tablespoons dijon mustard
  • 1 tablespoon mayonnaise
  • 1 tablespoon lemon juice
  • 1/2 teaspoon grated lemon zest
  • pinch of cayenne pepper
  • 2 scallions, chopped
  • 1/4 cup cilantro, chopped
  • 1 cup crushed gluten free crackers (I love Artisan Nut Thins)
  • sea salt and ground black pepper
  • avocado oil
  • 4 gluten free buns or lettuce leaves

 

DIRECTIONS:

  1. In a food processor, grind gluten free crackers into a coarse breadcrumb texture.
  2. Cut 3/4 of the salmon into 1/4-inch pieces. Put in a large bowl. Cut the rest of the salmon into chunks; transfer the chunks to a food processor along with the mustard, mayonnaise, lemon juice, lemon zest and cayenne. Pulse to make a paste. Add the pureed salmon mixture to the bowl with the diced salmon. Add the scallions, 3 tablespoons cracker crumbs, 1/2 teaspoon salt, and black pepper to taste. Gently mix until all combined.
  3. Line a baking sheet with parchment paper and brush with avocado oil. Divide the salmon mixture into 4 mounds on the parchment paper. With damp hands, pat into 4-inch-wide, 3/4 inch-thick patties. Cover loosely with plastic wrap and refrigerate for at least 30 minutes.
  4. Preheat the broiler. Spread the remaining breadcrumbs on a plate. Cover both sides of the salmon patties generously in the crumbs. Heat avocado oil in a large nonstick or cast iron skillet over medium-high heat. Add the patties and cook until browned on the bottom, 3 – 4 minutes, adjusting the heat if necessary. Turn and cook until the other side is browned and the patties feel springy in the center (3 – 4 more minutes). Transfer to a paper towel-lined plate to drain. Season with salt and pepper.
  5. Serve the patties on gluten free buns or lettuce wraps and top with chipotle mayo and your favorite burger toppings.

Posted in JSC, Nutrition, Recipes, Savory Eats

1 Comment

Tofu and Bok Choy Rolls

by on

I am a huge fan of Vietnamese fresh summer rolls but it’s hard to find one that’s vegetarian and with bok choy so had to create my own. This does take a little precision with the wraps but you’ll get the hang of it and it actually becomes fun to make. Feel free to add more herbs and veggies (red pepper, spinach leaves, thyme) to your liking.

Makes a great appetizer or snack especially when you’re on the go. Give it a try and let me know what you think! Enjoy!

SERVINGS: 8 – 10 rolls       PREP TIME: 15 minutes     COOK TIME: 15 minutes

INGREDIENTS:  

FOR THE TOFU:

  • 16 oz organic extra firm tofu
  • 4 tablespoons of flax meal
  • 2 tablespoons avocado oil
  • 2 tablespoons coconut aminos
  • coarse ground black pepper

FOR THE ROLLS:

  • Vietnamese brown rice wrapper
  • 2 bunches of bok choy
  • 4 – 6 sprigs of fresh mint
  • 4 – 6 sprigs of fresh basil
  • 1/4 cup cilantro, leaves only
  • 1/4 cup shredded carrots

 

DIRECTIONS:

  1. Remove tofu from packaging and wrap with paper towel. Gently press to remove excess water. You can also sprinkle salt on the tofu and let it sit for 30 minutes to dehydrate.
  2. In a double boiler, steam bok choy for 5 minutes. You can skip this part and enjoy the bok choy raw. Cut the tough white ends off so only the green leaves are left.
  3. Cut the tofu into 2-inch rectangles and place all in a large bowl. Add all other tofu ingredients and gently mix with your hands, covering each piece. There may be some clumps from the flax meal so make sure to spread those evenly around.
  4. Cook in air fryer for 15 minutes at 350°F, shaking the pan half way through.
  5. Dip one wrapper in warm water for a few seconds. Lay flat on surface and start to build your roll. Place 1 bok choy leaf, few basil, mint, and cilantro leaves, shredded carrots, and 2 tofu pieces laid out side by side horizontally.  Fold in the sides of wrapper over the ingredients and the tops of the wrapper slightly in to give yourself enough room to roll. Start rolling! Don’t be afraid to put a bit of pressure to tighten up the roll.
  6. Cut each roll in half (as shown in pic) or enjoy as a whole. Serve with coconut aminos or this delicious peanut sauce.

Posted in JSC, Nutrition, Recipes, Savory Eats

1 Comment

Green Mojito Smoothie

by on

Get a taste of the tropics while also getting your punch of protein, greens and healthy fat. A great way to start your day or enjoy right after your workout. Enjoy!

INGREDIENTS:

 

DIRECTIONS:

Blend all the ingredients and enjoy!

Posted in JSC, Nutrition, Recipes, Smoothies

0 Comments

Naturally Sweetened Pecan Pie (Gluten + Dairy Free)

by on

When I found this recipe on Cookie and Kate, I literally jumped to make it. Pecan pie is one of my favorite desserts and the fact that I get to enjoy this gluten AND dairy free AND naturally sweetened, it was exactly what I needed for the holidays. I made some small changes to the recipe to make it fit with my nutritional preferences. Give it a try…trust me it won’t disappoint. Enjoy!

SERVINGS: 8 – 10        PREP TIME: 10 minutes     COOK TIME: 45 – 50 minutes

INGREDIENTS:

  • 1 gluten-free pie crust
  • 1 3/4 cups pecan halves
  • 3 large eggs
  • 1 cup maple syrup
  • 2 tablespoons melted grass fed butter
  • 2 teaspoons vanilla extract
  • 1/2 teaspoon fine sea salt

 

DIRECTIONS:

  1. Remove your pie crust from the fridge. Gently take a fork and make several holes around the bottom of the crust.
  2. Preheat the oven to 375°F with racks in the middle of the oven and the lower third of the oven. Place the pecans on a baking sheet and bake them for 5 – 6 minutes. Make sure to watch that they don’t burn. Set the pan aside to cool.
  3. In a medium mixing bowl, whisk the eggs until they are pale yellow. Add the maple syrup, melted butter, vanilla extract, and salt. Whisk until well blended.
  4. Arrange the toasted pecans evenly inside the pie crust pan. Whisk the maple syrup mixture once more, then drizzle all of it over the pecans.
  5. Place the pie on a large sheet pan to catch potential drips. Place on the middle rack and bake for 40 – 50 minutes, or until crust is golden brown and the middle of the pie has puffed up.
  6. Let the pie cool for 1 hour. Carefully slice the pie with a sharp knife and serve with your favorite non-dairy ice cream.

Posted in JSC, Nutrition, Recipes, Sweet Eats

1 Comment

Kale and Brussels Sprouts Salad

by on

One of my favorite recipes. Lots of crunch with a tart flavor, this salad is always a hit and makes a great side dish to any meal. Inspired by WellPlated, I made some small modifications to make this dairy free and with my favorite ingredients. Feel free to sub out with your choice of nuts and dried fruit. Enjoy!

SERVINGS: 6 – 8       PREP TIME: 10 minutes     COOK TIME: 8 – 10 minutes

INGREDIENTS:

FOR THE SALAD:
  • 1 1/2 cups raw walnut halves or raw whole almonds
  • 1 large bunch curly kale (approximately 1 1/4 lbs) stems removed and finely chopped
  • 1/4 teaspoon kosher salt
  • 16 oz Brussels sprouts
  • 3/4 cup dried cherries
  • Avocado oil
FOR THE DRESSING:
  • 1/4 cup extra virgin olive oil
  • 1/3 cup fresh lemon juice about (1 1/2 medium lemons)
  • 2 teaspoons Dijon mustard
  • 1 teaspoon pure maple syrup
  • 3/4 teaspoon kosher salt
  • salt and ground black pepper

 

DIRECTIONS:

1. Preheat the oven to 350°F. Spread the nuts into a single layer on parchment paper. Toast in the oven for 8 – 10 minutes, tossing once halfway through. Remove from oven and roughly chop.
2. Meanwhile, place the kale in a large bowl. Lightly sprinkle with the avocado oil and salt . Massage the kale with your hands by grabbing large handfuls a few at a time and squeezing gently until the kale is soft and darker. This will help to soften kale for easier consumption and digestion.
3. Cut the bottom ends off of the Brussel sprouts. Then shred by using a food processor or chopping with a sharp chef’s knife.  Place the shreds in a bowl with the kale, then toss and fluff them with a fork or your fingers.
4. In a small mason jar, shake all dressing ingredients. You can also use a small bowl and whisk all ingredients together.
5. Pour half of the dressing over the salad, then toss to combine. Sprinkle the cherries and chopped nuts over the top, then lightly toss again. Drizzle with remainder of dressing.

Posted in JSC, Nutrition, Recipes, Savory Eats

1 Comment

Power Green Smoothie

by on

This is a perfect blend of sweet, creamy, and delicious all while getting the nutrients your body needs.  Rich in antioxidants and vitamins to help to support immune health, aid digestion and provide a natural energy boost, this has been my go to smoothie to break my fast or as a pre or post workout boost. Enjoy!

 

INGREDIENTS:

  • ½ frozen banana
  • ½ cup mixed berries
  • 1 tablespoon peanut butter
  • 1 handful of spinach or kale
  • 1 cup filtered water
  • 1″ slice of fresh ginger
  • 2 scoops vanilla plant protein

 

DIRECTIONS:

Blend all the ingredients and enjoy!

Posted in JSC, Nutrition, Recipes, Smoothies

0 Comments

Green Pineapple Detox

by on

We all fall into a rut during the holidays so if you’re looking to reset and start fresh, this great little “detox” drink is everything you need! Reduce inflammation and bloat with naturally hydrating foods like cucumber and pineapple. It’s the perfect feel-good drink that will rejuvenate your body right away. It’s also super refreshing and delicious. Enjoy!

 

INGREDIENTS: 

  • 1 cup pineapple chunks
  • 1 medium green apple
  • 2 cups fresh spinach
  • ¼ small cucumber
  • ⅔ medium celery stalk
  • ¼ medium lemon
  • 1 inch chunk of ginger
  • 1⁄2 cup water

 

DIRECTIONS:

Blend all the ingredients.

Posted in JSC, Nutrition, Recipes, Smoothies

1 Comment

Easy Energy Balls (Gluten + Dairy Free)

by on

Instead of reaching for another protein bar, pop 1 or 2 of these before a workout and you’ll be up for any challenge! Also great as a little pick me up or when craving something sweet, this is a great go-to. All whole ingredients and so easy to whip up.

Inspired by Love and Lemons (one of my favorite recipe blogs), I made a few changes with the ingredients making this my very own decadent energy treat! Feel free to substitute with your choice of nut butter and non dairy milk to make your own energy ball variation.

 

INGREDIENTS:

  • 3/4 cup gluten free rolled oats
  • 1 heaping tablespoon ground flaxseed and 3 tablespoons warm water
  • 4 tablespoons organic Sunflower Seed Butter
  • 1 tablespoon real maple syrup
  • 3 soft Medjool dates, pitted
  • 2 tablespoons coconut oil
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon sea salt
  • 1/4 cup chopped walnuts
  • 1/4 cup shredded coconut
  • 1/4 cup chocolate chips

 

INSTRUCTIONS:

  1. In a medium pan, toast the oats over low heat until just browned around the edges.
  2. In a small bowl, combine the flaxseed and warm water and set aside to thicken for about 5 minutes. In a food processor, combine the seed butter, maple syrup, dates, coconut oil, vanilla, cinnamon and salt.
  3. Add the walnuts and pulse until combined. Then add the flaxseed mixture and mix until smooth.
  4. Then add the oats and coconut and pulse until combined. Add the chocolate chips and pulse until chocolate melts and makes the whole mixture gooey. 
  5. Roll the mixture into balls (10 – 12 balls) and chill until firm, at least 30 minutes.
  6. Store in an air-tight container in the refrigerator.

Posted in Health & Wellness, JSC, Nutrition, Recipes, Sweet Eats

0 Comments

Protein Frosting

by on

Get the same rich and indulgent taste of frosting with this gluten and dairy free option that also packs a protein punch. It does take a little arm strength to whip in the desired texture, although you can use a hand mixer, but trying to earn my sweets so I don’t mind the work.

I love to top a heaping tablespoon of Protein Frosting to a bowl of frozen mixed fruit (cherries, blackberries, raspberries, strawberries) with crushed nuts, seeds, coconut flakes and a sprinkle of Paleonola granola – making this one of my favorite desserts! Enjoy!

 

INGREDIENTS:

 

INSTRUCTIONS:

Mix all ingredients vigorously in a bowl. If too dry, slowly add more oat milk. Enjoy!

Posted in JSC, Nutrition, Recipes, Sweet Eats

0 Comments