Tag Archives: coconut oil

Thanksgiving: Enhanced

11 Nov
(photo courtesy of www.health.com)

(photo courtesy of http://www.health.com)

All good things in life need a little tune-up from time to time. Whether it is your car, upgrading software or buying new underwear, tune-ups  help things run more smoothly, look nice (who doesn’t like a new pair of tighty whities?) and save you time and money in the long run. The same is true for your body. When you make subtle little tweaks such as choosing nutrient-dense foods, your body will feel energetic, function efficiently and look foxy. So why not start adding simple twists to traditional Thanksgiving recipes that deliver taste and energy? Let’s just say Thanksgiving got a whole lot coco-nuttier.

 

Stuffing

Everyone uses different herbs in their stuffing, so stick to your base recipe and make these healthy swaps.

  1. Sauté veggies (plenty of celery, carrots and onions) in coconut oil or ghee. Olive oil can’t take the high heat and margarine and vegetable oils contain trans fat.
  2. Use Julian’s Bakery coconut bread for the bread cubes. This keeps stuffing low glycemic and high fiber.
  3. Use organic low sodium free range chicken broth to keep salt intake down.

 

Gravy

  1. Keep it low glycemic by swapping out all-purpose flour with coconut flour.
  2. If you want to up the flavor, use chopped onions a la Elana’s Pantry to thicken the gravy without flour.

 

Mashed Potatoes

I love making mashed fauxtatoes with cauliflower—and so does my body. It is a great way to up your vegetable game while keeping your blood sugar levels (aka good energy) balanced.

  1. Replace all (or half if you are afraid the texture won’t be the same) of the potatoes with steamed cauliflower, parsnips and/or turnips. (Note: 1 head of cauliflower makes about 4 cups of mashed fauxtatoes).
  2. Use ghee, unsweetened almond milk, sea salt and roasted garlic for a flavor kick.

 

Candied Yams/ Sweet Potato Latkes

I’ll be honest; I am not a fan of candied yams, but if Thanksgiving isn’t the same without them, then here are my thoughts below. However, I also wanted to add an alternative recipe that is yummy and fits anyone who is celebrating Thanksgiving and Hanukkah since they share the same wonderful day this year. Hence the Sweet Potato Latkes recipe below.

For the Candied Yams

  1. Use real sweet potatoes or yams or unsweetened canned version.
  2. Replace brown sugar with a lower glycemic coconut palm sugar.
  3. Skip the marshmallows and top with toasted hazelnuts and/or pecans.

For the Sweet Potato Latkes

    1. Mix 2 large grated sweet potatoes, 2 eggs, 1 small minced onion,  sea salt and pepper to taste and any other spice you like (cinnamon, garlic, cumin, etc.) in a large mixing bowl.
    2. Melt coconut oil on skillet or griddle, form “cakes” with latke mix and cook for 5 minutes on each side. Makes 10-12 latkes.

 

Pumpkin Pie

Ahhh—one of my favorite pies! The ultimate upgrade is to forget the pie crust (we all know the filling is the best part!) and serve in individual ramekins. Not only is it delicious and looks fancy, but it is also instant portion control on deserts.

  1. Replace sugar with coconut palm sugar for a lower glycemic option.
  2. Use real roasted pumpkin or unsweetened canned pumpkin.
  3. Unsweetened almond milk is also a great switch if your recipe calls for milk.
  4. Top it with toasted pecans.

 

Round out your meal with turkey (the “not deep fried” variety of course), roasted Brussels sprouts and sautéed green beans with shallots.

 

It can be scary to stray from tradition, but it can also be a healthy and rewarding act of gratitude for your family to start a new tradition. Nothing says good lovin’ like caring about what you feed your family and friends. Plus, they won’t even notice the difference. Yeah, I’m sneaky like that…

 

Happy Thanksgiving! I am so grateful to be surrounded by amazing and inspiring individuals (that’s you!) and a career that I love. Thank you for your support!

 

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Farmer’s Market Frittata

5 Aug

IMG_1665Frittatas are my lazy answer to healthy and inexpensive cooking. I throw in everything but the farmer in this protein, vegetable and fiber packed dish. Got something from your local CSA and you have no clue what it is? Chop it up and throw it in a frittata. Why not?

Ingredients:

2 red bell peppers, diced

1 bunch green onions, sliced

4 baby zucchini, diced

2 carrots, diced

4 garlic cloves, minced

1 lb spinach, chopped (or 1 lb package frozen chopped spinach, thawed)

2 T fresh basil, chopped

1 T fresh oregano, chopped

10 free range eggs

8 egg whites, free range eggs (or 1 carton of organic 100% liquid egg whites)

black pepper to taste

sea salt to taste

coconut oil

Directions:

1. Sauté bell peppers, green onions, zucchini, carrots and garlic in coconut oil for 5-8 minutes. Set aside to cool.

2. Use coconut oil to grease an 9×13 glass baking dish. (That’s right, this is a super lazy frittata. No fancy “cooking it on the stove, then placing it in the oven.” Some may categorize this as an “egg bake.”). Preheat oven to 325°.

3. Whisk eggs and egg whites together. Add remaining ingredients, making sure sautéed vegetables have cooled so they don’t cook the eggs. Pour into glass dish.

4. Bake in oven for 35-40 minutes until an inserted toothpick comes out clean.

5. Enjoy plain or serve topped with sliced tomatoes, avocado, kalamata olives or a touch of goat cheese.

Serves 4-6

Recipe courtesy of Stephanie Bell