Be BOLD, Start a New Holiday Tradition!

Holiday treats are good for the soul but not always so good for the body.  Some of you may get strange looks and awkward sneers when you pass up on a round of pie and for many of us, we give in and throw our diets to the wayside then make plans for a new year’s resolution to trump last years! Does this sound familiar?

The team at Pura Cycling Studio believes in living the Pura Vida lifestyle which is all about living life to it’s fullest and enjoying every moment, which is why I am NOT going to tell you to be the dessert Grinch and pass up on your Aunt’s famous homemade pumpkin pie. We work hard, and it is important for us to endulge every once in awhile. We have said it before – being fit is a lifestyle, not a fad, which is why we remain flexible and allow ourselves the occasional indulgence.

So, this year I am challenging myself and family to make healthy alternatives and substitutions to at least two of the items in our large family dinners. I don’t know about your family, but when my cousins get together there is plenty of food to choose from, so when I am given the option to bring a dish – I am going to make a healthy alternative and hopes to inspire someone else to think outside the bread stuffing box.

The best way to tackle adding in new “traditions” to the holidays is one step at a time! So when creating your dishes, try to keep 3 things in mind:

1. The more color the better
2. Smaller flavor packed portions
3. Substitutes are your friend (recipe calls for sour creme or creme cheese? use greek yogurt)

Keeping these 3 things in mind, get creative and try something new! Most likely there are plenty of things on the table for others to choose from, so reach out this year and see if you can’t turn someone else’s healthy leaf over. Below are some of my favorite recipes that I have been playing around with this year...

Sweet Potato, Bean and Quinoa Salad

Serves 8 (1/2 cup serving size)

This is perfect for potlucks, especially if you have a few vegans or vegetarians in the crowd this year. Stick with small servings of this superfood dish – a little goes a long way!

• Ingredients:
• 2 cups red and white quinoa (dry)
• 2 Sweet potatoes (cubed w/skin on)
• 1 tbsp. coconut oil
• 4 tbsp. olive oil
• 1 can kidney beans (rinsed and drained)
• 1 can white beans (rinsed and drained)
• 12 oz edemame (out of the shell)
• 3 tbsp. lemon juice
• 2 tbsp. light raspberry vinagarette
• ½ cup craisins
• ½ tbsp. cinnamon
• ½ tbsp. thyme
• Pinch of salt, pepper and oregano

Directions:

1. Preheat oven to 375 deg.
2. Coat a baking sheet in foil and lightly grease the pan with coconut oil
3. With remaining coconut oil, toss cubed sweet potatoes with cinnamon and salt
4. Bake potatoes for 40 minutes or so (tossing halfway) until slightly browned on top
5. Meanwhile, cook quinoa according to directions (use 1 tbsp. olive oil)
6. Let both the quinoa and sweet potatoes cool in the fridge for 30 minutes-1 hour until closer to room temperature. (you want everything around the same temperature when mixing so that extra moisture doesn’t occur to make a soggy salad)
7. Combine all ingredients in a large mixing bowl – be careful not to add too much dressing or lemon juice – start with half the quantity and add until you get desired taste.
8. Refrigerate overnight and serve chilled!

12 servings (1/4 cup serving size)

This healthier version of stuffing is a great option for those who worry about indulging in this holiday treat. If you follow my guidelines for eating slowly, and eating until just satisfied, it’s a healthy part of a holiday meal.

Also note: this recipe is flexible so treat it like a blueprint to play around with. For example:

• Add cinnamon, thyme, cloves, and fresh rosemary
• Mix up with different nuts like walnuts or almonds
• Use barley and quinoa instead of rice

Play with it until you reach your ultimate turkey stuffing formula!

Ingredients:

• 2 cups uncooked quinoa
• 2 cups fat-free, lower-sodium chicken/vegetable broth
• 2 cups water
• 1/2 teaspoon kosher salt, divided
• 1 1/2 cups whole roasted bottled chestnuts
• 1 cup sweetened dried cranberries
• 1 1/2 cups halved lengthwise and thinly sliced carrot
• 1 1/2 cups chopped yellow onion
• 1 1/4 cups thinly sliced celery
• 1/2 cup minced fresh flat-leaf parsley
• 2 tablespoons minced fresh sage
• 1 tablespoon fresh thyme leaves
• 1/4 teaspoon black pepperCooking spray (light olive oil)

Preparation:

1. Preheat oven to 400°.

2. Combine rice, broth, 2 cups water, and 1/4 teaspoon salt in a saucepan; bring to a boil. Partially cover, reduce heat, and simmer 40 minutes or until rice is tender, stirring occasionally. (Do not drain.) Place rice in a large bowl; cover.

3. Arrange chestnuts on a baking sheet. Bake at 400° for 15 minutes. Cool slightly; cut chestnuts into quarters.

4. Place cranberries in a small bowl; cover with hot water. Let stand 20 minutes or until soft. Drain and add to rice.

5. Spray olive oil in a large nonstick skillet over medium heat. Add carrot, onion, and celery; cook 15 minutes or until vegetables are tender, stirring occasionally. Stir in herbs; remove from heat. Add to rice mixture. Stir in remaining 1/4 teaspoon salt, chestnuts, and pepper.

6. Spoon rice mixture into a 13 x 9-inch glass or ceramic baking dish coated with cooking spray. Cover and bake at 400° for 10 minutes or until thoroughly heated.

Serves 4 (1 cup serving size)

Easy to make for larger groups and it keeps for at least a week in the fridge! Feel free to add in extra seasonal spices like ginger and cloves for an extra kick.

Ingredients:

• 1 butternut squash, peeled, seeded and chopped
• 4 Tablespoons coconut oil, divided
• 1 yellow onion, chopped
• 4 garlic cloves, minced
• 1/2 teaspoon salt
• 1/2 teaspoon dried sage
• Dash of black pepper
• 1 teaspoon cumin
• ½ tbsp. cinnamon
• 2 cups veggie broth
• 1 cup unsweetened soy/almond milk

Instructions:

1. Preheat oven to 400 degrees F. Grease a roasting pan, toss the cubed butternut squash with 1 tablespoon melted coconut oil. Bake for 40 minutes.
2. In a large soup pot, heat 2 tablespoons coconut oil and saute the onion until browned. Add the garlic, salt, sage and pepper. Cook for another 2 minutes.
3. In a food processor combine onions, garlic and squash with 1 cup of broth into processor and blend until smooth.
4. Add 1 cup of broth to the pot while squash is blending. Add in mixture once smooth and remaining soy/almond milk to the pot and bring to a simmer.
5. Season with salt, pepper and cumin. Let everything simmer together for a few minutes, adding more broth if needed.

With some creativity, you can modify familiar holiday favorites to be (a little) more nutritious while still satisfying. Just remember:

• Eat slowly.
• Eat smaller portions.
• Eat until just satisfied.
• Keep moving. Get outdoors for some fresh air.

Make and bring some healthy treats to share with your friends and family this year. Who knows? You just might start a new holiday tradition.

Want more recipes and health tips? Follow us on facebook for daily motivation, healthy recommendations and studio updates!