Recipe Inspiration for Healthy Holiday Eating

If you struggle with a health issue that responds better when you are eating healthy, the holidays can feel discouraging. You might be thinking of all the foods you “can’t” eat and feeling sad that you’re missing out. You might also feel that your “limitations” around what you can’t eat steal the joy of the holiday experience.

What if I told you that there are tons of yummy holiday dishes out there that can meet the requirements of most dietary restrictions?

In fact, did you know that the Christmas dinner can be healthy?

When my daughter was diagnosed with a wheat allergy, as a family we got busy thinking outside the box on what we could try cooking that was gluten-free. It was worth it to us to support our daughter because we saw how much of a positive impact being gluten-free was on their health.

We would rather have a healthy family over a day or two of heavy, rich foods that only make us all feel bloated anyway.

Here are a few recipes for you to try that are delicious, holiday-savvy, and honor your health condition.

Beet, Apple, Cranberry Salad

·      1 raw beet, grated

·      2-3 raw carrots, grated

·      1 apple, chopped

·      3 teaspoons raw apple cider vinegar

·      1 tablespoon olive oil

·      ¼ tsp sea salt

·      Spiced Candied Walnuts

Mix all ingredient into a salad bowl and serve immediately or cold.

GF/DF Green Bean Casserole

Why should we sacrifice one of the best dishes on the table because of food sensitivities? Sure, you might have to make it from scratch but who knows, you might discover you like it much better!

Cream of Mushroom Soup

3 tbsp coconut oil or avocado oil

2 yellow onions, diced

4-6 garlic cloves, minced

1 1/2 lbs of fresh cremini or shiitake mushrooms

4 tsp fresh thyme, chopped

4 tbsp nutmeg

1/2 c red or white wine of choice

4 c vegetable broth

2 tbsp Beyond Bone Broth (Jarrow)

6-12 tbsp chickpea flour

Salt & pepper to taste

1 c heavy cream alternative (2/3 c milk alternative + 1/3 c olive oil)

Fresh parsley

Heat oil and saute' onions until soft. Add the mushrooms and saute' until their juices are released. Add garlic, thyme, and nutmeg. Stir. Add the wine and stir for 3 minutes. Sprinkle in the chickpea flour using a sieve and then add the vegetable broth. Mix until flour is evenly dispersed and allow it to come to a boil. Reduce heat and simmer. While simmering, add salt, pepper, and broth powder. Cover and simmer for 10-15 minutes. Stir occasionally until thickened. Reduce heat and add cream alternative. Mix in fresh parsley.

Green Beans

2 large bags of organic green beans, washed and trimmed

2 tbsp avocado or coconut oil

2 yellow onions, diced

2-3 garlic cloves, crushed

Fresh thyme, salt, and pepper

Wash and trim green beans. Steam until bright green but still a little crunchy.

Meanwhile, place oil in a pan and saute' onions. Add fresh thyme, garlic, salt, and pepper.

In a baking pan, add green beans, sauteed onions, and cream of mushroom soup. Stir and bake in the oven at 350 degrees for 25 minutes. You may add gluten-free fried onions and bake for another 5 minutes.

Vegan Butternut Squash Pudding

This is for those who never loved pie but desire a sweet treat after dinner. This recipe not only tastes amazing, but it sneaks in a vegetable, too! ENJOY!

1 large butternut squash. *You can buy butternut squash cubes

Extra-virgin olive oil, for drizzling

½ c coconut cream* (see note)

¼ c maple syrup

1 tbsp coconut oil

1 tsp vanilla

1 tsp cinnamon

¼ tsp nutmeg

¼ tsp ginger

⅛ tsp sea salt

2-6 tbsp milk alternative if necessary, to blend

Instructions:

1. Preheat the oven to 425°F and line a large baking sheet with parchment paper.

2. Cut the butternut squash in half and remove seeds. Drizzle with olive oil, maple syrup, salt, cinnamon, and nutmeg. Take a cooking brush and spread the ingredients along the surface of the butternut squash. It will pool where the seeds were. That’s ok.

3. If you buy butternut squash cubes, arrange the squash cubes on the baking sheet and toss with just a little bit of olive oil.

4. Roast for 30 to 35 minutes or until tender. (Note: the squash does not need to be golden brown, just very soft).

5. Scoop squash out and into a blender or transfer the squash cubes to a blender and add the coconut cream, maple syrup, coconut oil, vanilla, cinnamon, nutmeg, ginger, and salt. Blend until smooth, add milk alternative if necessary, to reach a blendable consistency. Taste and adjust the sweetness and spices to your liking.

Optional: you may add cocoa powder to make a chocolate pudding

6. Transfer to ramekins or bowls and chill 4 hours or overnight. Serve with desired toppings.

Here’s to holiday feasting!

Rachel Oppitz, ND