Healthy holiday recipes

Holly, jolly, healthy and hearty is the way to go with meal options this holiday season. 

Looking for a change-up for your normal Thanksgiving and Christmas dishes?  Try something a little off-the-cuff with healthy, clean and fresh alternatives that are sure to impress the relatives and be a little easier on the macronutrients and calories! 

Bacon, Cheddar & Spinach Strata

Source: www.eatingwell.com/bacon-cheddar-spinach-strata-8608045

To make ahead: 

Prepare through step 4 and refrigerate for up to 12 hours.

Nutrition:

Serving size: About 1 cup

Calories 249, Fat 13g, Saturated Fat 7g, Cholesterol 146mg, Carbohydrates 19g, Total Sugars 5g, Added Sugars 0g, Protein 13g, Fiber 3g, Sodium 455mg, Potassium 282mg.

Ingredients

• 3 slices center-cut bacon, chopped (about 1/3 cup)
• 1 1/2 cups chopped yellow onion
• 5 oz. frozen chopped spinach, thawed and squeezed dry
• 8 oz. crusty whole-wheat sourdough bread, cubed (1-inch; about 4 cups)
• 3/4 cup shredded sharp cheddar cheese, divided
• 1 1/2 cups half-and-half
• 5 large eggs
• 2 tbsp. Dijon mustard
• 1/2 tsp. ground pepper
• 1/4 tsp. ground nutmeg
• 1/8 tsp. salt

Directions

1. Coat a 2-quart baking dish with cooking spray. Cook bacon in a large skillet over medium-high heat, stirring occasionally, until crisp, about 6 minutes. Transfer to a paper-towel-lined plate, leaving the drippings in the pan
2. Add onion to the drippings in the pan; cook over medium-high heat, stirring often, until softened and translucent, about 5 minutes. Remove from heat and stir in spinach.
3. Layer half the bread cubes in the prepared baking dish. Top with half of the spinach mixture and 1/4 cup cheese. Repeat the layering with the remaining bread, spinach mixture and 1/2 cup cheese.
4. Whisk half-and-half, eggs, mustard, pepper, nutmeg and salt together in a large bowl. Pour the egg mixture over the bread mixture; top with the reserved bacon. Cover and refrigerate for at least 1 hour or up to 12 hours. 
5. Remove the strata from the refrigerator. Preheat the oven to 350°F. Bake the strata, uncovered, until puffed and golden brown all over, 40 to 45 minutes. Let stand for 10 minutes before serving.

Winter Fruit Salad 

Source: www.foodnetwork.com/holidays-and-parties/packages/holidays/holiday-central-how-tos/holidays-made-healthy-smart-indulgences

Nutrition: Per serving – 301 calories/ 2 grams of fat/ 76 grams of carbs/ 11.5 grams of fiber

Ingredients

• 1/2 cup sugar
• 1-inch piece ginger, peeled and thinly sliced
  one vanilla bean, split lengthwise and seeds scraped out
• 1 lemon
• 5 large navel or blood oranges
• 2 mangoes, peeled and diced
• 2 firm bananas, peeled and diced
• 5 kiwis, peeled and diced
• 12 kumquats, very thinly sliced crosswise, seeds removed
• 1 cup pomegranate seeds (from 1 pomegranate)

Directions

1. Combine the sugar, 2 cups water, the ginger and vanilla seeds and pod in a saucepan. 
2. Use a vegetable peeler to remove wide strips of zest from the lemon and 1 orange, add to the saucepan and bring to a boil over medium-high heat. 
3. Reduce the heat and simmer for five minutes. 
4. Refrigerate until cold. 

Maple-Spiced Pecans 

Source: https://recipes.heart.org/en/recipes/heart-healthy-maple-spiced-pecans

Nutrition: Per serving – 214 calories, 3 grams of protein, 3 grams of fiber

Ingredients

• 1 egg white
• 2 tbsp. pure maple syrup
• 2 tsp. ground cinnamon
• 1 tsp.  ground ginger
• 1/2 tsp. cayenne
• 1/4 tsp. salt
• 1/2 pound pecan halves
• Cooking spray (optional)

Directions

1. Preheat the oven to 325°F.
2. In a large glass or metal bowl, whisk the egg white until frothy.
3. Whisk in the maple syrup.
4. Whisk in the cinnamon, ginger, cayenne and salt.
5. Using a spatula, gently fold the pecans into the egg whites, coating them evenly.
6. To prevent the nuts from sticking, line a baking sheet with a silicone baking mat, or lightly spray the baking sheet with cooking spray. Spread the pecans onto the baking sheet in a single layer, separating any nuts that stick together.
7. Bake for 8 minutes.
8. Remove the baking sheet from the oven. Using a spatula or spoon, break up any clumps. Bake for 7 minutes.
9. Remove the baking sheet from the oven. Stir the nuts so they do not stick together. Cool the nuts completely before storing them in an air-tight container.

One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta

Source: www.eatingwell.com/one-pot-white-bean-spinach-sun-dried-tomato-orzo-with-lemon-feta-8415910

Nutrition: Serving size 1 cup

Calories 496, Fat 23g, Saturated Fat 1g, Cholesterol 4mg, Carbohydrates 60g, Total Sugars 14g, Added Sugars 0g, Protein 17g, Fiber 11g, Sodium 480mg, Potassium 895mg

Ingredients

• 1 1/2 tbsp. extra-virgin olive oil
• 1 cup chopped red onion
• 6 cloves garlic, minced
• 1 cup whole-wheat orzo 
• 1 cup chopped sun-dried tomatoes
• 2 3/4 cups vegetable broth
• 2 (15-oz.) cans no-salt-added cannellini beans, rinsed
• 1 tsp. lemon zest
• 3 tbsp. lemon juice
• 3/4 tsp. salt
• 1/2 tsp. dried oregano
• 1 (5-oz.) package baby spinach
• 1/4 cup crumbled feta cheese
• 1/2 cup chopped fresh basil
• 1/4 cup toasted pine nuts

Directions

1. Heat oil in a large nonstick skillet over medium heat. Add onion; cook, stirring often, until aromatic and translucent, about 8 minutes. Stir in garlic; cook, stirring often, until aromatic, about 1 minute.
2. Stir in orzo and sun-dried tomatoes; cook, stirring often, until the orzo is toasted, about 1 minute. Add broth, beans, lemon juice, salt and oregano; bring to a boil over medium-high heat. Reduce heat to medium-low, cover and simmer until the orzo is al dente, about 15 minutes.
3. Stir in spinach. Cook, uncovered and stirring often, until the spinach is wilted, about 1 minute. Remove from heat; top with feta, basil, pine nuts and lemon zest.

Healthy Vegetable Soup 

Source: www.loveandlemons.com/vegetable-soup 

Ingredients

• 2 tbsp. extra-virgin olive oil
• 1 medium yellow onion, diced
• 1 tsp. sea salt, more to taste
• Freshly ground black pepper
• 1 medium carrot, diced
• 1 small sweet potato, diced
• 1 (14.5-oz.) can fire roasted diced tomatoes
• 4 garlic cloves, chopped
• 2 tsp. dried oregano, or 2 tbsp. chopped fresh thyme or rosemary
• 1/4 tsp. red pepper flakes, plus more to taste
• 4 cups vegetable broth
• 2 bay leaves
• 1 cup halved cherry tomatoes
• 1 cup chopped green beans
• 1 zucchini, diced
• 1 (15-oz.) can chickpeas, drained and rinsed
• 2 tbsp. white wine vinegar
• 1 1/2 cups chopped kale

Directions

1. Heat the oil in a large pot over medium heat. Add the onion, salt, and several grinds of pepper, and cook, stirring occasionally, for 8 minutes. Add the carrot and sweet potato, stir and cook for 2 more minutes.
2. Add the canned tomatoes, garlic, oregano, and red pepper flakes. Stir in the broth and bay leaves. Bring to a boil, then reduce the heat to a simmer and cook, covered, for 20 minutes.
3. Stir in the cherry tomatoes, green beans, zucchini, chickpeas, and cover and cook 10 to 15 more minutes, until the green beans are tender.
4. Stir in the vinegar and the kale and cook for 5 minutes, until the kale is wilted. Season to taste and serve.