Holiday Helpings

Three recipes to help you enjoy the holiday goodness, guilt free.

Training is all about making adjustments. The same is true when it comes to your diet. Don’t fall in the holiday food trap this season and stuff your face with a bunch of fat-loaded and calorie-laden dishes. By making a few simple adjustments to your grocery list, you can enjoy all the taste without all the torment. Prepare these three tasty dishes instead of their unhealthy counterparts and it will go a long way in helping you win the battle of the bulge this season.


Are you craving apple pies and fruit crisps but don’t want all the fat, calories, and sugar? Try this easy Cinnamon Apple Quinoa Bake. This fighter friendly dish boasts flavors of the season and is packed with protein and antioxidant-rich carbs.

• ½ cup quinoa (uncooked)
• 1 cup water
• ½ cup unsweetened applesauce
• 2 large eggs, lightly beaten
• 1-2 tsp. vanilla extract
• 1 tsp. ground cinnamon
• 2 tbsp. walnuts or pecans, chopped
• 1½ cups apple, peeled, chopped, and spritzed with lemon juice
• 1 Stevia packet
• pinch sea salt

Preheat oven to 375 degrees. Boil water and add quinoa. Simmer 7 minutes, stirring occasionally. Add egg, applesauce, vanilla, sea salt, and cinnamon. Continue simmering for 7 more minutes. Remove from heat and pour into an oven-safe bowl. Top with nuts and chopped apples. Bake at 375 degrees for 10 minutes. Remove from stove and place on a cooling rack. Stir apples and nuts into the quinoa and add additional ground cinnamon and 1 packet of Stevia to taste. Serves four.

Nutrition info (per serving)
Calories: 185
Fat: 6.2g
Protein: 7g
Carbs: 25.2g


Spiced Masdhed Sweet PotatoesTired of baked sweet potatoes but don’t want to indulge in sweet potato soufflé? Mash your sweet potatoes with low calorie/low sugar almond milk or coconut milk for a lighter but delicious take on a decadent favorite.

• 4 sweet potatoes, peeled and sliced
• ½ cup almond milk or coconut milk
• 1 tsp. vanilla extract
• 1½ tbsp. soy-free or organic coconut oil
• ½ tsp. ground cinnamon
• ¼ tsp. nutmeg
• pinch sea salt

Boil sweet potatoes in water until tender (20 minutes). Drain and mash with a potato masher or hand mixer. Add the remaining ingredients, blend well, and serve hot. Serves four.

Nutrition Info (per serving)
Calories: 168
Fat: 4.7g
Protein: 2.3g
Carbs: 29.2g


You don’t get points in the cage for eating your veggies if they’re drowning in butter or topped with so much melted cheese that you can’t even see them. Try this crowd pleasing sage infused carrot dish instead of calorie-packed green bean casserole or creamed spinach.

• 3 cups carrots, diagonally sliced
• 1 tbsp. soy-free Earth Balance or olive oil
• 4 tbsp. water
• ¼ tsp. black pepper
• 1½ tbsp. fresh sage leaves, chopped
• pinch sea salt

Heat oil in skillet over medium heat. Add carrots and water. Keep pan partially covered and cook 8-10 minutes or until carrots are almost tender. Add salt and pepper, and cook for 2-3 minutes or until lightly browned. Sprinkle with sage. Serves four.

Nutrition (per serving)
Calories: 76
Fat: 3.7g
Protein: 0.95g
Carbs: 9.7g

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