7 Healthy Recipes to Help You through the Hustle and Bustle

christmas-2016

Merry Christmas From

Functional Endocrinology of Ohio

Love the Holiday Season but don’t want to sabotage your healthy lifestyle? Below are sure ways to stay on track, not run out of steam during the hustle and bustle of it all, and still enjoy the time with your loved ones.

The key to maintaining a healthy lifestyle is to always plan. I like to use my Sunday mornings to plan my meals for the week.  Being prepared takes the stress out of it all and ensures that I make good decisions throughout the week. Make sure to start the day out with a well-balanced breakfast. Enjoy veggies and proteins first. Be sure to include at least 2 different fruits and 2 different veggies per day.  Also, be sure to drink plenty of water to hydrate throughout the day. Always have a small snack on hand to tide you over until the next mealtime.  I like to cut up fresh veggies for on the go and I never leave home without a bag full of almonds.

Below are 7 healthy recipes that are personal favorites of mine.  I hope you enjoy!

BLUEBERRY TURKEY BREAKFAST SAUSAGE

Ingredients

1 lb ground turkey
1 tsp kosher salt
½ tsp ground black pepper
½ tsp garlic powder
1 tsp dried rosemary, roughly chopped
½ tsp dried thyme
½ tsp ground nutmeg
1 tbsp. maple syrup
½ cup fresh blueberries
1 tbsp. olive oil or avocado oil

Instructions

In a large bowl, combine ground turkey, salt, pepper, garlic powder, rosemary, thyme, and nutmeg and mix until the spices are even dispersed throughout the turkey. Then stir in the maple syrup and blueberries carefully so you do not break any of the blueberries.

Form into 8 to 10 patties.

Preheat a large skillet over medium-high heat with the tablespoon of oil.

Place patties in the skillet in two batches, cooking for about 3-5 minutes on each side, until the patties are browned on each side, the center is cooked through and reaches an internal temperature of 165F.

HUMMUS CHICKEN SALAD

Ingredients
(Makes 4 cups)

1 (15 oz) can chickpeas, rinsed & drained
3 TBSP water
3-4 TBSP lemon juice
3 TBSP olive oil
1 clove garlic {about 1 tsp minced}
½ tsp salt
½ tsp paprika
¼ tsp cayenne pepper
3 cups (12 oz.) cooked chicken, shredded
¼ cup grated onion {about ¼ medium onion}
½ cup diced bell pepper {about ½ bell pepper}
½ cup diced celery {about 2 stalks}

Instructions

Add chickpeas, water, lemon juice, olive oil, garlic, salt, paprika, and cayenne pepper to a bowl of a food processor. Process until completely smooth.

Transfer to a bowl and stir in shredded chicken and grated onion {along with any juices from onion}. Stir until completely combined. Add in diced bell pepper and celery. Taste and season with more lemon juice, salt, paprika, and/or cayenne pepper as needed.

EASY SPICED HOT FRUIT BAKE

Ingredients

2 cup sliced apples
2 cups green pear slices
1 1/2 cup fresh cranberries
1 cup pineapple chunks (save the juice)
lemon juice
1/3 cup coconut sugar
1 tbsp agave or honey
1 tsp cinnamon
1/4 tsp nutmeg
1/2 stick melted butter or 4 tbsp melted earth balance vegan butter
2 tbsp melted coconut oil (this is optional but does give it more flavor and coating. Add 1 tbsp butter instead if you don’t have coconut oil).
1/3 cup chopped walnuts

Instructions

Preheat oven to 300F.

In a large bowl, toss your fruit and add in 1-2 tsp lemon juice. Set aside.

In another glass bowl, combine your melted butter, sugar, spices, and coconut oil.

Add in honey and a little bit of your leftover pineapple juice as well.

Add this sugar/butter mixture to your fruit and coat evenly.

Pour fruit evenly in a 9×12 baking dish.

Pour the leftover sugar/butter/oil mixture on top.

Baking for 1 hr.

Add your nuts last.

Mix fruit again and serve.

You can also add your nuts in the last 30 minutes of the baking time if you prefer them hot and baked as well

BUFFALO CHICKEN DIP

Ingredients

3 cups cooked chicken, shredded (I used leftover rotisserie chicken)
1 cup mayonnaise (homemade or Primal Kitchen /Sir Kensington )
½ cup hot sauce (I used Tessemae’s but Frank’s Original works too)

1 teaspoon garlic powder

½ teaspoon onion powder

¾ teaspoon sea salt

¼ teaspoon black pepper

Instructions

Preheat your oven to 350 degrees. Combine all the ingredients in a medium-sized bowl and stir well.

Pour the mixture into an 8×8” dish, or a round dish like the one that I used in the photos.

Bake uncovered for 30-35 minutes, or until the edges are lightly brown and bubbling.

Enjoy warm with celery, carrot and zucchini sticks! Plantain chips are awesome too!

CHICKEN AND ASPARAGUS LEMON STIR-FRY

Ingredients 

1 1/2 pounds skinless chicken breast, cut into 1-inch cubes
Kosher salt, to taste
1/2 cup reduced-sodium chicken broth
2 tablespoons Tamari
2 teaspoons cornstarch
2 tablespoons water
1 tbsp canola or grapeseed oil, divided
1 bunch asparagus, ends trimmed, cut into 2-inch pieces
6 cloves garlic, chopped
1 tbsp fresh ginger
3 tablespoons fresh lemon juice

Instructions

Lightly season the chicken with salt. In a small bowl, combine chicken broth and soy sauce. In a second small bowl combine the cornstarch and water and mix well to combine.

Heat a large non-stick wok over medium-high heat, when hot add 1 teaspoon of the oil, then add the asparagus and cook until tender-crisp, about 3 to 4 minutes.  Add the garlic and ginger and cook until golden, about 1 minute. Set aside.

Increase the heat to high, then add 1 teaspoon of oil and half of the chicken and cook until browned and cooked through, about 4 minutes on each side. Remove and set aside and repeat with the remaining oil and chicken. Set aside.

Add the soy sauce mixture; bring to a boil and cook about 1-1/2 minutes. Add lemon juice and cornstarch mixture and stir well, when it simmers return the chicken and asparagus to the wok and mix well, remove from heat and serve.

DAIRY-FREE EGGNOG

Ingredients

1 cup unsweetened almond milk
1/8 cup coconut milk (I use canned full fat)
1 frozen banana (cut in chunks)
1 teaspoon cinnamon (I like Ceylon Cinnamon)
1 teaspoon vanilla extract
1/4 teaspoon nutmeg
cloves pinch (optional)
1 tablespoon maple syrup (optional depending on your sweetness level)
Splash of rum

Instructions

Place all ingredients in a blender and blend for a few minutes until completely combined and a little foamy and frothy.

Garnish with sprinkled cinnamon or nutmeg. I have garnished with a few pomegranates for holiday color. Optional: add a splash of rum.

COCONUT SNOWBALLS

Ingredients

1 & ¾ cups unsweetened shredded coconut, divided
2 tsp melted coconut oil
3 Tbsp organic, raw honey
2 Tbsp unsweetened coconut milk
½ tsp pure vanilla extract
½ tsp ground cinnamon
⅛ tsp sea salt

Instructions

Melt the coconut oil and place it with 1 cup of the shredded coconut in a food processor. Process on high speed, scraping down the sides periodically until it reaches a paste-like consistency. (It does not have to be completely smooth like coconut butter; some texture is good.)

Add the honey, coconut milk, vanilla, cinnamon, and salt and process until well combined. Add ½ cup plus 2 Tablespoons of shredded coconut and pulse until just combined.

Shape the mixture into 12 (1-inch) balls and coat with the remaining 2 Tablespoons of shredded coconut. Refrigerate for at least an hour and up to 5 days. Eat cold or bring to room temperature before eating, depending on personal preference.

I hope you all enjoy the magic of the season and the company of friends and family.  Before you attend your holiday parties be sure to have a small snack so that you may make good decisions when you arrive. Take your favorite healthy dish and share the gift of health with others.  Enjoy focusing on the conversation and eat slowly!  If all else fails, take it easy on yourself and go for a walk after dinner!

I would love to hear some of your favorite recipes!

Joy Vale
December 18, 2016

Functional Endocrinology of Ohio

Akron: 2800 S. Arlington Road,
Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Andrew Kender, Dr. Robert Nichols, Chiropractic Physicians

To schedule an appointment, click here.

Megan. “Blueberry Turkey Breakfast Sausage – A Dash of Megnut.” A Dash of Megnut. N.p., 18 Oct. 2016. Web. 05 Dec. 2016.

“A Little Christmas Spirit.” Amber. “Coconut Snowballs – Dessert Now, Dinner Later!” Dessert Now,

Dinner Later! N.p., 11 Jan. 2016. Web. 29 Nov. 2016.Flickr. Yahoo!, n.d. Web. 29 Nov. 2016.

Christine. “Dairy Free, Egg Free Nog – 24 Carrot Kitchen.” 24 Carrot Kitchen. N.p., 10 Nov. 2016. Web. 29 Nov. 2016.

Meme. “Hummus Chicken Salad.” Living Well Kitchen. N.p., 09 July 2016. Web. 29 Nov. 2016.

https://www.facebook.com/CotterCrunch. “Easy Gluten Free Spiced Hot Fruit Bake.” Cotter Crunch. N.p., 01 Dec. 2016. Web. 05 Dec. 2016.

“Chicken and Asparagus Lemon Stir Fry | Skinnytaste.” Skinnytaste. N.p., 28 Mar. 2016. Web. 05 Dec. 2016.

Livinglovingpaleo. “Buffalo Chicken Dip – Living Loving Paleo.” Living Loving Paleo. N.p., 29 Jan. 2016. Web. 05 Dec. 2016.

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