Healthy Holiday Recipes

Raw Fudge

Ingredients:
1 cup raw nut butter (almond or cashew)
½ cup carrot or coco powder
¼ cup coconut oil
1 tbsp Vanilla
pinch of sea salt
½ cup chopped nuts
Adjust sweetness by adding stevia to taste

Preparation:
Use organic ingredients whenever possible. Combine ingredients, put in a pan lined with parchment paper, refrigerate.  Cut into pieces when solid.

Holiday Pecans

Ingredients:
4 cups crispy pecans
3 egg whites
pinch of sea salt
½ cup maple syrup
1 tbsp. Vanilla extract

Preparation:
Use organic ingredients whenever possible. Beat egg whites with salt until stiff.  Slowly beat in the maple syrup and vanilla.  Fold in pecans until well coated.  Spread on 2 buttered, stainless steel baking pans and place in low oven (150F) for several hours until the egg whites harden.  Store in an airtight container.  Store finished nuts in refrigerator.

Healthy Hot Chocolate

Ingredients:
1 Cup Almond Milk
1 tsp Green & Blacks Organic Cocoa Powder
1 tsp Coconut Oil

Preparation:
Use organic ingredients whenever possible. Combine ingredients and warm in a pan - do not boil.  Remove from heat, add 1 packet of stevia or a small amount of honey.  Whey protein powder is optional.

Holiday Nutrition - tips for wisely choosing the lesser evil

To help avoid the sugar overload during the holidays follow these delicious and nutritionally sound tips and snack ideas:

1. Eat Protein at every meal
2. Snack on nuts
3. Craving Chocolate? Try 1 small square a day of Dark Chocolate with 70% or above cacao content - or Raw Fudge (see recipe below).
4. Popcorn - stove top popped in coconut oil with real butter topping - yum!
5. Eat a protein bar
6. Try a protein drink - whey, rice, or pea based
7. Cinnamon helps with blood sugar control. Add 1/2 teaspoon on your morning oatmeal.
8. Drink ½ your body weight in ounces of water daily to stay hydrated, and avoid icy drinks this time of year
9. Warm drinks like green tea - helps decrease your appetite and keeps you warm.
10. Try Herbal tea - with stevia as the sweetener and rice, almond, or coconut milk.  It tastes sweet but won’t spike your insulin levels.
11. Chamomile tea is relaxing and will decrease sugar cravings
12. Eat some food before you go to a party - then take 1 plate of food and stay away from the serving table afterwards.
13. Limit alcoholic drinks
14. Eat warming soups and stews - these fill you up and keep you warm.  Use lots of veggies and beans - these digest slowly and keep you feeling full longer.
15. If you eat chips - take a portion out of the bag and put them on a plate or bowl.  Mindless eating can get us in trouble!
16. Get enough sleep - try to go to bed between 9:30-10:30pm
17. If you are feeling stressed and want to reach for food - stop and breath deeply through your nose until you feel more centered.
18. Spend at least a few minutes a day focused on breathing deeply, praying, or meditating - this will help moderate stress.

Most of all enjoy your holidays and time spent with family and friends.
Sincerely,
Kathi Bratberg RN, Holistic Nutritionist