Rejoice! It’s December 6th! A day revered by dietitians, chefs, and foodies alike! A day that chefs delight in bringing their creativity to the plate and dietitians use their knowledge to devise palatable, healthy meal alternatives. It’s Cooking for Christmas Day!

The dynamic duo of dietitians at Advantage Nutrition & Wellness are no different! This year, they’ve sorted through recipe after recipe and selected some of their favorite healthy dishes that cover the span of nutritious and delicious. As Moms, we understand it is difficult finding a balance between tradition, dishes everyone finds enticing, and maintaining a proponent of health. As dietitians, we are sure you will find something the whole family will enjoy! Now get cooking!

Happy Holidays from ANW!

 

Sparkling Pomegranate Chai Mocktail

Put down the eggnog! And give this soothing, non-alcoholic (Gasp!) drink a try. While this drink may be lacking in spirits, it makes up for in flavor and powerful antioxidants. Bonus: You can have EIGHT servings and still have calories to spare compared to ONE glass of nog (344 vs. 40 cals). And, it’s socially acceptable if your children sneak a sip. Cheers!

Ingredients

1 750 milliliter bottle (3 cups) sparkling apple cider

4 cups brewed chai tea, cooled

2 cups pomegranate juice

Pomegranate seeds for garnish

Directions

1. Mix sparkling cider, chai tea and pomegranate juice in a punch bowl or large pitcher. Garnish with pomegranate seeds, if desired.

Nutrition information: 8 servings (serving size: ½ cup), 40 calories per serving; 0g fat (0g sat), 8mg sodium, 10g carbohydrates (0g fiber,10g sugar), 0g protein.

 

Twice-baked Sweet Potatoes

Sweet potatoes seem to be a staple at several holiday meals, and with good reason! They are nutrient dense carbohydrate chock full of vitamins! And, they’re super yummy, too. They get glazed, drowned in syrup and marshmallows when in actuality their naturally sweet flavor is delicious all on its own.

Ingredients

8 medium sweet potatoes (10-12 ounces each)

1 tablespoon canola or sunflower oil

½ cup finely grated Parmesan cheese, divided

⅓ cup sour cream

2 tablespoons pure maple syrup

1 teaspoon salt

½ teaspoon ground pepper

½ teaspoon freshly grated or ground nutmeg

Fried baby kale leaves for garnish (see Tips), optional*

Equipment: Parchment paper

Directions

1. Preheat oven to 400°F. Line a large rimmed baking sheet with parchment paper.
2. Prick sweet potatoes in 3 to 4 spots with a fork. Rub with oil and place on prepared baking sheet. Roast until tender, about 45 minutes to 1 hour. Let stand until cool enough to handle.
3. Increase oven temperature to 450 degrees.
4. Slice sweet potatoes in half horizontally and scoop flesh into a large bowl, leaving a generous ¼-inch border in the skins. Place 12 skins, or more if needed, back on baking sheet.
5. Add ¼ cup cheese, sour cream, syrup, salt, pepper, and nutmeg to sweet potato flesh and mash with a potato masher or fork until smooth. Divide filling among skins. Top each with a pinch of the remaining cheese.
6. Bake until filling is bubbling, 20 to 25 minutes. Garnish with fried baby kale leaves, if desired.

Tip: Make ahead: Prepare through Step 5 and refrigerate for up to 4 hours; let stand at room temperature while oven preheats.

Tip 2: To turn baby kale into a garnish, dry the leaves, then fry them in hot oil (preferably olive oil) until crisp, about 30 seconds. Drain on paper towels.

Nutrition Information: 12-16 servings (serving size: ½ sweet potato), 113 calories per serving; 3g fat(1g sat), 19 g carbohydrates (3g fiber, 7g sugar; 2g added sugar), 3 g protein.

Nutrition Bonus: 663 IU Vitamin A (293% daily value), 15 mg Vitamin C (25% dv)

 

Roasted Veggie Antipasto

Again, vegetables do not need to be drowned or coated in sweet dressings or marinades to be enjoyable. Roasting is one way to enhance their natural flavor and fresh spices add natural, subtle flavoring. Voila! You have an appetizing, filling dish, because of the fiber not the sugary toppings.

Ingredients

12 medium brussels sprouts

4 teaspoons extra-virgin olive oil plus 2 tablespoons, divided

1 large fennel bulb, halved, cored and cut into ¼-inch wedges

12 very small, thin carrots (8 ounces)

1 large beet, preferably golden, sliced into ¼-inch rounds

1 teaspoon kosher salt, divided

1 large clove garlic, minced

2 tablespoons lemon juice

1 teaspoon capers, chopped

Directions

1. Position racks in upper and lower thirds of oven; preheat to 425°F.
2. Trim and halve brussels sprouts; toss with 1 teaspoon oil in a medium bowl. Spread a single layer on half of a large baking sheet. Toss fennel in the bowl with another 1 teaspoon oil; spread on other half of the pan. Toss carrots in the bowl with another 1 teaspoon oil and spread on half of a second baking sheet. Toss beet slices with another 1 teaspoon oil; spread on other half of pan. Sprinkle vegetables with ½ teaspoon salt.
3. Roast vegetables, sifting halfway through and rotating baking sheets top to bottom and front to back, until soft and beginning to caramelize, 25 to 30 minutes. Arrange on a serving platter.
4. Meanwhile, mash garlic and remaining ½ teaspoon salt in a small bowl with the back of a spoon until a paste forms. Add lemon juice and capers. Whisk in the remaining 2 tablespoons oil; drizzle over vegetables.

*Easy Cleanup Tip: Save time and keep your baking sheet fresh by lining it with a layer of foil before you bake.

Nutrition Information: 6 servings (serving size: about ¾ cup), 117 calories per serving; 8g fat, 258mg sodium, 10g carbohydrates (4g fiber, 5g sugar), 2g protein.

 

Slimmed Down Green Bean Casserole

This one is a take on a traditional dish, only with some slight ingredient adjustments to maintain nutritional value. And flavor.

Ingredients

3 to 4 medium shallots, in their skins

1 1/2 teaspoons Kosher salt

1 pound fresh green beans, stemmed and halved crosswise

1 tablespoon extra virgin olive oil

8 oz. cremini mushrooms, sliced (about 4 cups)

2 tablespoons unsalted butter

3 tablespoons all-purpose flour

1 1/2 cups mushroom, vegetable, or chicken broth (see Tip)

3 teaspoons fresh thyme leaves

Freshly ground black pepper

Cooking spray

1 cup fresh bread crumbs (*optional)

 

Directions

1. Preheat oven to 400^o. Put shallots in skins on a small baking dish and roast until soft, about 30 minutes. When cool, skin and coarsely chop shallots. Set aside.
2. Bring medium saucepan of water to a boil. Add ½ tsp. kosher salt and green beans and cook, uncovered, until crisp-tender and bright green, about 3 minutes. Drain beans in colander and rinse with cold water. Transfer to large bowl.
3. In the same saucepan, heat oil over medium heat. Add mushrooms and season with 1 teaspoon salt. Cook, stirring occasionally, until browned, about 7 minutes. Add mushrooms to beans.
4. Melt butter in small saucepan over medium heat. Add flour and cook, stirring, until golden (2 minutes). Slowly whisk in broth, increase heat to high, bringing to a boil. Add shallots, 1 teaspoon of thyme, and remaining 1/2 teaspoon salt. Reduce heat, maintain simmer and cook until thickened. Stir occasionally (5 minutes). Pour over vegetables and stir to combine.
5. Spray 2-quart baking dish with cooking spray. Transfer vegetable mixture to pan. Add remaining 2 teaspoons thyme to bread crumbs and scatter over vegetables. Bake uncovered until sauce bubbles and crumbs brown, 20 minutes.

 Tip: Mushroom broth preferred, but vegetable or chicken broth is also acceptable.

Nutrition Information: 6 servings (serving Size: 1 cup) 187calories per serving; 7.5g fat (sat fat 3g), carbohydrates 26g (fiber 3g, sugar 4g), protein 6g.

 

Whole Grain Apple Cranberry Stuffing

Change up your stuffing this year by adding fiber-rich apples and antioxidants with cranberries. I know Stove Top Stuffing is an easy go-to, but let’s try something different, shall we? Whole foods, from scratch, fresh herbs—Grandma would approve.

Ingredients

Nonstick cooking spray

2 cups low-sodium chicken broth, hot (*or vegetable broth)

1 cup dried cranberries

1 cup chopped celery (about 7 ribs)

1 onion, chopped

2 tablespoons unsalted butter

2 Granny Smith apples, cored and finely chopped

6 cups day-old whole grain baguette, cut in 1/2” cubes

3 large eggs, scrambled

1 teaspoon salt

1/2 teaspoon poultry seasoning

1/4 teaspoon ground black pepper

1/8 teaspoon ground cinnamon

1 dried sage leaf, chopped

Directions

1. Preheat oven to 350 degrees F. Spray 11-inch oval baking dish with nonstick cooking spray.
2. Combine broth and cranberries in a small bowl and let soak for 30 minutes.
3. Sauté celery and onions in the butter in a large skillet until tender, 5 minutes. Add apples and cook for 5 minutes, stirring frequently. Remove from heat and transfer to a large bowl.
4. Place baguette cubes into a large bowl. Pour broth and cranberries over, then pour in eggs, salt, poultry seasoning, pepper, cinnamon, and sage. Mix together.
5. Mix in onion-celery mixture. Spoon stuffing into prepared dish and bake until center is set, 35 to 40 minutes.

Nutrition Information: 8 servings (Serving Size: ½ cup), 244 calories per serving: fat 6g, (2.5g sat fat), 38g carbohydrates (6g fiber, 17g sugar), 8g protein.

 

Rosemary-Orange Roast Turkey

And, for the main course! Yes, ham is a part of many traditional holiday meals, and if you observe Thanksgiving, chances are you had turkey a month ago. But, hear me out—lean protein, a LOT less sodium, and the bountiful leftover ideas could amount to a blog all on their own (turkey and wild rice soup; turkey, kale and cranberry wraps; open-face turkey sandwiches…yep, endless possibilities.)

Ingredients

Turkey:

1 (12-pound) fresh or frozen turkey, thawed

3 tablespoons finely chopped fresh rosemary

3 tablespoons grated orange rind

1 tablespoon kosher salt

2 teaspoons freshly ground black pepper

Glaze:

1/4 cup orange marmalade

1/4 cup fresh orange juice

1 teaspoon finely chopped fresh rosemary

1 tablespoon cider vinegar

1 tablespoon unsalted butter

1/4 teaspoon freshly ground black pepper

Remaining ingredient: 2 cups water

Directions

1. To prepare turkey, remove giblets and neck. Place turkey on rack in a broiler pan. Starting at neck cavity, loosen skin from breast and drumsticks with fingers, separating skin and meat. Combine 3 tablespoons rosemary, rind, salt, and 2 teaspoons pepper in small bowl. Rub rosemary mixture under skin. Tie ends of legs with kitchen string. Lift wing tips up and over back; tuck under turkey. Loosely cover and refrigerate 8 hours (up to 12 hours).
2. To prepare glaze, combine marmalade, juice, 1 teaspoon rosemary, vinegar, butter, and 1/4 teaspoon pepper in small saucepan and bring to a boil. Reduce heat and simmer 4 minutes or until slightly thickened. Set aside 1/4 cup.
3. Preheat oven to 425°. Remove turkey from refrigerator and pat dry; let stand at room temperature 1 hour. Bake at 425° for 30 minutes or just until beginning to brown. Rotate turkey; add 2 cups water to bottom of pan.
4. Reduce oven temp to 375°. Cook additional 60 minutes. Remove turkey from oven and baste with ¼ cup orange mixture.
5. Bake additional 15 minutes (thermometer inserted into thickest part of thigh should register 165°). Remove turkey from oven.
6. Cover loosely with foil and let stand 30 to 60 minutes. Carve turkey and drizzle with remaining 1/4 cup marmalade mixture.

Nutrition Information: (serving size: 3 oz. cooked) 288 calories per serving, 5.5g fat (2g sat), sodium 598mg, 6g carbohydrates, 40g protein.

*Recipes are adapted from www.eatingwell.com, www.foodnetwork.com, and www.cookinglight.com

Angie Moreno is a contributing writer with a BS in Nutrition. She has worked in corporate wellness for 18 years and written for several fitness magazines.