Cauliflower Mac & Cheese

Want something healthy and tasty this holiday season? Nothing ever beats cauliflower mac & cheese! This healthy, protein-rich recipe will be a star of the dinner table.

Each serving replaces 2 lean protein servings.

Ingredients

1 large head cauliflower, cut into small florets
1 teaspoon olive oil
¼ cup onion, diced
1 clove garlic, minced
¾ cup fat-free milk (plus more as needed)
1 cup low-fat cheddar or colby jack, shredded
1 cup fat-free mozzarella or Italian blend, shredded
¼ cup low-fat Parmesan cheese
4 oz fat-free cream cheese
¼ teaspoon black pepper
¼ teaspoon salt

Directions

Cut cauliflower into small florets and place in a large microwave safe bowl. Cover with plastic wrap and steam for 8-10 minutes or until cauliflower is tender. You can also boil the cauliflower in water on the stove top for 5 minutes.
While the cauliflower is steaming, Heat a large pan or pot to medium high heat. Add the olive oil and onions. Cook onions for 3-5 minutes or until they begin to brown. Add the garlic and cook for just 30 seconds. Add the milk and cheeses. Stir mixture until the cheese is fully melted and the texture is smooth.
Pour in the steamed cauliflower and mix until fully combined. Boil for 3-5 minutes or until the cauliflower is soft and tender or to your preference.

Number of Servings: 6

Nutrition Facts (per serving):

Calories: 158
Carbs: 14g
Fat: 3g
Protein: 18g
Sodium: 600mg
Sugar: 6g

For more healthy food ideas, check out our healthy recipes.

Pumpkin Spice Bread

There’s nothing like baking fresh bread and there’s nothing better than baking a delicious pumpkin spice bread from scratch. This sweet and guilt-less treat is perfect for the holiday season. Did we also mention that it offers lean protein with every serving?

Makes 2 servings of lean protein.

Ingredients

1 cup blanched almond flour
½ tsp sea salt
½ tsp baking soda
2 Tbsp cinnamon
2 tsp nutmeg
1 tsp cloves
1 tsp ginger
1 tsp allspice
½ cup pumpkin
3 eggs
1 Tbsp honey
10 drops liquid stevia
1 Tbsp vanilla extract

Directions

Mix dry ingredients and spices together in medium-large sized bowl.
Mix wet together in smaller bowl.
Stir wet ingredients into dry and mix together until smooth.
Pour batter into 2 small greased loaf pans (or 1 large greased loaf pan).
Bake in 350 degrees oven for approximately 40-45 minutes. Bread is done when knife inserted in center comes out clean.
Remove from oven and cool on rack.

Makes 6 servings (1 slice)

Nutrition Facts (per slice):

Calories: 179
Carbs: 10g
Fat: 12g
Protein: 8g
Sodium: 44mg
Sugar: 5g

For more healthy food ideas, check out our healthy recipes.

Green Bean Casserole

Green bean casserole, a traditional holiday dish, can be the star of the sides. This green bean casserole will not only be the star of the side dishes, but of the whole meal! Give this recipe a try.

Each serving is 1 lean protein serving and 1 vegetable serving.

Ingredients

2 lbs French Green Beans, ends cut
1 lb Baby Bella Mushrooms, sliced (button mushrooms will also work)
½ cup fat-free evaporated milk
½ cup fat-free cream cheese
½ cup Parmesan Cheese
1 teaspoon Freshly Ground Pepper
1 Shallot, diced
¼ teaspoon Ground Nutmeg

Directions

Steam green beans in a large pot with water and 1 teaspoon of salt until tender, about 5 minutes. Transfer to a large bowl with ice water to stop the cooking process. Drain in a colander.
In a deep sauté pan add non-stick spray and shallots. Sauté till tender on medium heat. Add mushrooms and sauté till cooked through.
Add milk, cream cheese, and spices. On low heat, mix until cream cheese has melted.
Add green beans and half of the parmesan cheese and mix thoroughly.
Transfer to a large casserole dish and top with parmesan cheese.
Bake for 30 to 40 mins until the cheese and onions are golden brown.

Number of Servings: 6

Nutrition Facts (per serving):

Calories: 158
Carbs: 14g
Fat: 3g
Protein: 18g
Sodium: 600mg
Sugar: 6g

For more healthy food ideas, check out our healthy recipes.

Braised Brisket & Roots

Braised brisket & roots: this protein-packed recipe is perfect for active adults who want to add more lean muscle to their bodies. It’s a healthy, delicious meal that can serve a whole family.

Makes 3 lean protein servings + 1 vegetable serving.

Ingredients

2 pounds flat, first-cut brisket, trimmed (no visible fat)
3 medium onions, sliced
6 allspice berries, or pinch of ground allspice
2 tsp chopped fresh thyme, or ¾ tsp dried
1 tsp sweet paprika
½ tsp salt
½ tsp freshly ground pepper
2 bay leaves

1 cup extra dry vermouth, or extra dry white wine
3 cups reduced-sodium beef broth
4 medium carrots, peeled
3 medium parsnips, peeled and cored
1 medium rutabaga, (about ¾ pound), peeled
1 tsp Dijon mustard
2 tsp arrowroot, or 1 Tbsp cornstarch
1-2 Tbsp water

Directions

Preheat oven to 325°F. Heat non-stick spray in a Dutch oven over medium-high heat. Add brisket and cook until browned, 3 to 5 minutes per side. Transfer to a large plate and set aside.
Add onions to the pot; cook, stirring frequently, until softened, about 2 minutes. Stir in allspice, thyme, paprika, salt, pepper and bay leaves, then pour in vermouth (or wine). Bring to a boil. Cook for 3 minutes.
Stir in broth and return the brisket to the pot along with any accumulated juices. Bring to a simmer. Cover, place in the oven and bake for 1½ hours. Meanwhile, cut carrots, parsnips and rutabaga into 2-by- ½-inch sticks.
Transfer brisket to a plate. Using a slotted spoon, remove and discard bay leaves and allspice berries (if using). Stir mustard into the sauce. Add the carrots, parsnips and rutabaga. Return the brisket to the pot; cover and bake for 1 hour more.
Test vegetables and brisket for tenderness by piercing with the tip of a sharp knife. As they get done, transfer to a cutting board or platter, cover with foil and set aside. If necessary, continue to cook, testing for doneness every 20 minutes. Total cooking time for the brisket may range from 2½ to 5 hours, depending on the piece of meat.
Skim fat from the sauce. Place the pot over high heat and bring to a boil. Cook for 5 minutes, stirring occasionally, to reduce and intensify flavors. Dissolve arrowroot in 1 tablespoon water (or cornstarch in 2 tablespoons water); add to the simmering sauce and cook, stirring constantly, just until thickened, about 10 seconds.
Slice the brisket thinly against the grain and arrange slices on a serving platter. Using a slotted spoon, mound the vegetables around the brisket. Spoon half the sauce over the meat and vegetables; pass remaining sauce separately.

Makes 8 servings (3 oz meat, 1 cup vegetables, ¼ cup sauce)

Nutrition Facts (per serving):

Calories: 258
Carbs: 19g
Fat: 5g
Protein: 27g
Sodium: 316mg
Sugar: 7g

Adapted from eatingwell.com .

For more healthy food ideas, check out our healthy recipes.

Crustless Sweet Potato Pie

In the mood for something sweet, but not too unhealthy? Want something that tastes good without the guilt of too much sugar? Then try this healthier pie option. This delicious crustless sweet potato pie is sure to please.

Each serving replaces 1 fruit serving.

Ingredients

2 cups sweet potato (baked and removed from skin)
3 large eggs
24 packets of Truvia (or ⅓ cup + 1-½ tbsp Truvia)
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/2 cup fat-free milk

Directions

Preheat oven to 350.
Beat sweet potatoes in mixer until smooth and stringiness is broken down well. Turn mixer onto low and add eggs and milk, then Truvia, and finish with cinnamon and nutmeg (taste-test Truvia and spices as you are adding and adjust as needed).
Spray a pie pan, cheesecake pan, or tart pan well with cooking spray and pour filling in. Cook in oven for 30 to 40 minutes – check often around 30 minutes and remove when center is still just a little bit jiggly (it will carry over and firm up). Let cool for an hour before attempting to slice.

Number of Servings: 8 slices

Nutrition Facts (per slice):

Calories: 96
Carbs: 16g
Fat: 2g
Protein: 4g
Sodium: 57mg
Sugar: 6g

For more healthy food ideas, check out our healthy recipes.

Garlic Mashed Cauliflower

This garlic mashed cauliflower recipe is bound to make your mouth water. This healthy recipe puts a new spin on traditional mashed potatoes by making the mash less carb-heavy and that much more healthy. Try it for one, or for all, of your special holiday meals this season.

Makes 1 serving of vegetables.

Ingredients

1 large head of cauliflower, cut into florets
1 clove garlic, minced
1 Tbsp fat-free cream cheese
½ tsp salt
1/8 tsp black pepper

Directions

Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam until tender, about 10 minutes.
Meanwhile, heat non-stick spray in a small skillet over medium heat; cook and stir garlic until softened about 2 minutes. Remove from heat.
Transfer half the cauliflower to a food processor; cover and blend on high. Add remaining cauliflower florets, one at a time, until vegetables are creamy. Blend in garlic, cream cheese, salt, and black pepper.

Makes 4 servings

Nutrition Facts (per serving):

Calories: 59
Carbs: 12g
Fat: 0g
Protein: 5g
Sodium: 235mg
Sugar: 5g

Adapted from allrecipes.com .

For more healthy food ideas, check out our healthy recipes.

Sugar-Free Cranberry Sauce

This perfect and tasty sugar-free cranberry sauce will add to your next holiday season meal. Make sure you add this recipe to your list of healthy options for the holidays.

Makes ½ serving of fruit.

Ingredients

12 oz cranberries
1 cup granulated erythritol
1 tsp orange zest
½ tsp vanilla extract
¾ cup water

Directions

Combine the cranberries, water, erythritol, and orange zest in a medium saucepan. Bring to a boil, then reduce heat to a gentle simmer. Simmer for 10-15 minutes, until the cranberries pop and a sauce forms.
Remove from heat. Stir in the vanilla extract.

Makes 6 servings (¼ cup sauce)

Nutrition Facts (per serving):

Calories: 27
Carbs: 7g
Fat: 0g
Protein: 0g
Sodium: 1mg
Sugar: 2g

Adapted from alldayidreamaboutfood.com

For more healthy food ideas, check out our healthy recipes.

Collard Greens

Collard greens make a great addition to your holiday entre this season. Collard greens are not only tasty, but they also are rich in fiber, which can aid in digestion and slow the absorption of sugar in your blood stream. Try this healthy recipe today!

Makes 1 serving of vegetables.

Ingredients

1-2 bunches collard greens (as much as your pot will hold)
1 large onion, peeled and cut into thin rings
2 tablespoons water
2-3 cloves garlic, minced
generous pinch of red pepper flakes
4 cups water

Directions

Cut off the stems of the collard greens, removing any part of the central stem that seems tough. Stack 2 or 3 leaves on top of each other, roll them up so that they form a long tube, and cut them into thin strands.
Repeat with all the collards.
Heat the pot to medium-high. Add the onions and 2 tablespoons water and cook, stirring, until the water evaporates. Keep cooking and stirring until the onions start to brown. Add the garlic and red pepper flakes and cook for 1 more minute.
Stir in the collard greens and add the 4 cups of water. Reduce heat to medium and cook 30-45 min until tender. Check the collards for tenderness; if they’re still tough, put them back on the heat. Cook until tender. Salt, if desired, and serve (using a slotted spoon) with additional red pepper flakes.

Nutrition Facts (approximate, ¾ cup cooked):

Calories: 40
Carbs: 7g
Fat: 0g
Protein: 3g
Sodium: 20mg
Sugar: 2g

For more healthy food ideas, check out our healthy recipes.

Garlic Green Beans

Need a guiltless healthy side dish this holiday season? Then look no further than garlic green beans, the perfect side to any entre dish for this holiday season.

1 serving of vegetables.

Ingredients

1 pound of fresh green beans
2 cups water
1 tablespoon fresh garlic cloves, minced
¼ teaspoon salt
¼ teaspoon ground thyme
Fresh ground pepper, to taste

Directions

In a medium saucepan, add beans and cover with water. Bring to a boil, reduce heat and simmer covered for about 8-10 minutes until tender crisp.
Drain beans and set aside.
In a nonstick pan, saute garlic in cooking spray until light brown. Add beans and toss to coat.
Remove beans from heat and place beans in a serving dish. Sprinkle with a little salt and pepper to taste.

Makes 4 servings (about ¾ cup each)

Nutrition Facts (per serving):

Calories: 40
Carbs: 9g
Fat: 0g
Protein: 2g
Sodium: 8mg
Sugar: 4g

For more healthy food ideas, check out our healthy recipes.

Herb Roasted Turkey Breast

Just in time for the holiday season! Try this low-fat herb roasted turkey breast recipe. It’s not only delicious but chock-full or nutrients.

Makes 1 serving of protein.

Ingredients

1 boneless skinless turkey breast, 6 to 7 pounds
1 tbsp minced garlic (3 cloves)
2 tsp dry mustard
1 tbsp chopped fresh rosemary leaves
1 tbsp chopped fresh sage leaves
1 tsp chopped fresh thyme leaves
2 tsp kosher salt
1 tsp freshly ground black pepper
2 tbsp good olive oil
2 tbsp freshly squeezed lemon juice
1 cup dry white wine

Directions

Preheat the oven to 325 degrees F. Place the turkey breast on a rack in a roasting pan.
In a small bowl, combine the garlic, mustard, herbs, salt, pepper, olive oil, and lemon juice to make a paste. Spread the paste evenly on the breast completely. Pour the wine into the bottom of the roasting pan.
Roast the turkey for 1 3/4 to 2 hours, until golden brown and an instant-read thermometer registers 165 degrees F when inserted into the thickest and meatiest areas of the breast. If the meat is over-browning, cover the breast loosely with aluminum foil.
When the turkey is done, cover with foil and allow it to rest at room temperature for 15 minutes. Slice and serve with the pan juices spooned over the turkey.