Healthy holiday recipes Healthy holiday recipes

Though it might seem as though you have to make a choice for the holidays to either be healthy or indulge in delicious food, Onycha Bell, RDN, LDN, a Northern Light Health nutrition specialist, believes you can do both! She has taken the time to share a few of her favorite healthy recipes to help you prepare for the holidays!
 

Mustard-Maple Pork Tenderloin

Pork tenderloin is about as lean as it comes so it's a great healthy option, but it shouldn't be overcooked as it can dry out. Maple and mustard make a sweet-and-savory mahogany-colored sauce. A delicate note of sage gives it a wintery touch. Fresh thyme or rosemary also work if you prefer. Serve with barley, roasted squash and a Pinot Noir.

Cook Time: 30 mins
Additional Time: 15 mins
Total Time: 45 mins

Ingredients

  • 3 tablespoons Dijon mustard, divided
  • ½ teaspoon kosher salt
  • ½ teaspoon freshly ground pepper
  • 1 pound pork tenderloin, trimmed
  • 2 teaspoons canola oil
  • ¼ cup cider vinegar
  • 2 tablespoons maple syrup
  • 1 ½ teaspoons chopped fresh sage

Directions

Step 1
Preheat oven to 425 degrees F.

Step 2
Combine 1 tablespoon mustard, salt and pepper in a small bowl; rub all over pork. Heat oil in a large ovenproof skillet over medium-high heat. Add pork and brown on all sides, 3 to 5 minutes. Transfer the pan to the oven and roast until an instant-read thermometer inserted in the center registers 145 degrees F, about 15 minutes. Transfer to a cutting board and let rest for 5 minutes.

Step 3
Place the skillet over medium-high heat (take care, the handle will still be hot), add vinegar, and boil, scraping up any browned bits with a wooden spoon, about 30 seconds. Whisk in maple syrup and the remaining 2 tablespoons mustard; bring to a boil, reduce heat to a simmer and cook until the sauce is thickened, about 5 minutes.

Step 4
Slice the pork. Add any accumulated juices to the sauce along with sage. Serve the pork topped with the sauce.

Nutrition Facts Per serving: Serving Size 3 oz. pork tenderloin & about 2 Tbsp. sauce 186 calories; total carbohydrate 9g; dietary fiber 0g; total sugars 6g; added sugars 6g; protein 24g; total fat 5g; saturated fat 1g; cholesterol 74mg; vitamin a 7iu; folate 0mcg; sodium 472mg; calcium 20mg; iron 1mg; magnesium 34mg; potassium 512mg

Recipe By: https://www.eatingwell.com
EatingWell Test Kitchen | Updated on September 20, 2023
Originally appeared: EatingWell Magazine, February/March 2006

Nutrition Profile: Low-Carb Dairy-Free High-Protein Gluten-Free Low-Calorie
 


Sweet Potato Unstuffing

Sweet Potato Unstuffing makes for a crowd-pleasing Thanksgiving side dish or a tasty addition to your weeknight menu. It has the flavors of stuffing, just without the bread. This plant-based stuffing is loaded with a variety of veggies and flavor boosts from dried cherries, apples, pecans, and fresh herbs.
Servings: 8 servings

Cook time:
Prep: 20 mins 
Cook: 60 mins
Total: 1 hour 20 mins

Ingredients

  • 1 sweet potato, peeled and cubed (1 ½ to 2 cups, cut into ¼–½ inch cubes)
  • 1 1/2 cups halved or quartered Brussels sprouts
  • 2 medium carrots, chopped (3/4 to 1 cup)
  • 2 celery ribs, chopped (3/4 to 1 cup)
  • 8 oz. sliced mushrooms
  • ½ medium yellow onion, chopped
  • 3 cloves garlic, minced
  • 1 medium apple, cored and diced
  • 2 teaspoons fresh thyme (or 1 teaspoon dried)
  • 2 teaspoons fresh rosemary or sage (or 1 teaspoon dried)
  • 1/2 teaspoon chili powder
  • 1 teaspoon sea salt
  • 2 tablespoons avocado oil or oil of choice
  • 1/2 cup dried cherries or cranberries, unsweetened if possible
  • 1/3 cup chopped pecans

Directions

Step 1
Preheat oven to 375°F.

Step 2.
Combine all of the ingredients (except for dried cherries and pecans) in a large baking dish (9×13 or similar size). Toss with oil. Cover with foil.

Step 3
Bake for 20 minutes. Remove foil, add the dried cherries and pecans, toss and then bake for an additional 20-25 minutes longer or until sweet potatoes are cooked through.

Step 4
Remove from oven and serve.

Notes

Prep Ahead Tip: Chop all of the ingredients the day before serving. You may also bake this dish ahead of time (before it’s ready to be served) and keep warm in a slow cooker set on low.

Nutrition Information

  • Serving Size: 1/8th of recipe (3/4 cup)
  • Calories: 144
  • Fat: 7 g
  • Sodium: 260 mg
  • Carbohydrate: 21 g
  • (Fiber: 4 g
  • Sugar: 9 g)
  • Protein: 3 g

© The Real Food Dietitians
Recipe By: The Real Food Dietitians
Find it online: https://therealfooddietitians.com/sweet-potato-unstuffing/

 



Apple-Blueberry Crumble Recipe

This easy-to-make dessert is made with Red Delicious apples and blueberries and topped with low-fat frozen yogurt.

Ingredients

  • 3 large Red or Golden Delicious apples (about 2 pounds), unpeeled and cut into ½-inch pieces (about 4 cups)
  • 2 tablespoons brown sugar
  • 2 tablespoons whole-wheat flour
  • 1 teaspoon vanilla extract
  • ½ teaspoon ground cinnamon
  • 1 cup fresh or frozen blueberries

Topping

  • ½ cup walnuts, very finely chopped
  • ½ cup old-fashioned or quick-cooking oats
  • 2 tablespoons brown sugar
  • 2 tablespoons whole-wheat flour
  • 2 tablespoons ground flaxseed or wheat germ
  • ½ teaspoon ground cinnamon
  • ⅛ teaspoon salt
  • 2 tablespoons canola oil

Directions
Before you begin: Wash your hands.

Step 1
Preheat the oven to 400°F (204°C). Place the apples, brown sugar, flour, vanilla and cinnamon in a large bowl and toss to coat. Gently stir in the blueberries.

Step 2
Place the apple mixture in an 8 x 8-inch baking pan or dish and set aside.

Step 3
To make the topping, place the walnuts, oats, brown sugar, flour, flaxseed, cinnamon and salt in a medium bowl and stir to combine. Add the oil and stir until the oat mixture is well coated. Spread the topping evenly over the fruit mixture.

Step 4
Bake 40 to 45 minutes, or until the fruit is tender and the topping is golden brown (cover with foil about halfway through if the topping browns too quickly). Tip: Top each serving with low-fat vanilla frozen yogurt or a dollop of whipped cream.

Nutrition Information
Serving size: 1 scoop
Serves 6
Calories: 260; Total Fat: 13g; Saturated Fat: 1g; Cholesterol: 55mg; Sodium: 34mg: Protein 10g.

Recipe By: https://www.eatright.org/recipes/desserts/apple-blueberry-crumble-recipe
Contributors: Elizabeth Weiss, MS, RD
Published: January 24, 2018
From No Whine with Dinner