A HEALTHY THANKSGIVING MEAL:

This menu is predominantly paleo dishes.  There are a few exceptions because some include the use of dairy and one or two include grains.  But all are healthy.  You can also sub almond, soy, or coconut milk if you don’t want to use dairy milk on a few! 

HAPPY THANKSGIVING!

APPETIZERS:

-Butternut Squash Soup

-Harvest Quinoa Salad

-Cranberry Relish

MAIN COURSE:

-Oven Roasted Rosemary Rubbed Turkey

-Slimmed Down Sweet Potato Casserole

-Mashed Cauliflower

-Oven Roasted Vegetables (brussel sprouts and bell peppers)

DESSERTS:

-Paleo Pumpkin Muffins

-Chocolate Shakeology Pie

-Fresh Fruit with Berry Frozen Greek Yogurt

APPETIZERS

Butternut Squash Soup

Ingredients:

1 or 2 butternut squashes (1 is good for about 3 good portions)

1 or 2 cans of coconut milk, depending on the number of squashes you prepare

Sea salt and freshly ground black pepper to taste

Any fresh out dried herb you’ve got laying around

Directions:

1. Preheat your oven to 350 F.

2. Cut your squash lengthwise and remove the seeds. You can get rid of the seeds or keep them and roast them for a snack latter.

3. Place the halves, cut side down, on a baking sheet and place in the oven for about 45 minutes. It might take longer, but I suggest you check on them after 45 minutes. Verify that the flesh is fork tender and it’s ready.

4. Now either wait for the squash to cool down a bit so it’s easier to handle or put on some gloves. Scoop out the cooked flesh in a sauce pan and add about 3/4 of a can of coconut milk per squash.

5. Start mashing the squash with a potato masher on a low heat. Note that you can also place the flesh and coconut milk in a blender and blend the mixture. I prefer the version in the pan, less work than washing a blender.

6. Once everything is mashed up, adjust the consistency by adding some coconut milk if needed. Season with salt and pepper to taste. If you want to go fancy, grate a bit of fresh nutmeg . You can also add some grated fresh ginger or garlic for a nice spin on the taste.

7. Serve and enjoy! Garnish with fresh herbs on top if you have any. For added style, you can drizzle additional coconut milk in a spiral on the served bowls to create a white swirl.

Harvest Quinoa Salad

Ingredients:
Salad:
1 ½ cups Quinoa (optional)
3 cups baby Spinach
½ cup dried Cranberries
½ cup toasted Pecans
2 Apples (diced) (I recommend Honey Crisp!!!)
Salt and Pepper (to taste)
(OPTIONAL) ½ cup shredded smoked Gouda (or smoked cheese of your choice)

Dressing:
¼ cup Sherry Vinegar
5 tablespoons EV Olive Oil (1/4 cup plus a tablespoon)
¼ teaspoon Dijon Mustard (you can find this fat free)

Directions:
1. Cook the quinoa with 1 ¾ cups water (bring water to boil, add quinoa, lid the pot, turn heat to low and cook for 15 minutes).  Place cooked quinoa in a large bowl.

2. Add the spinach, cranberries, pecans, apples, and dressing (the spinach may wilt a little which is perfect)

3. Season with salt and pepper to taste.

4. Once the mixture has cooled off slightly, add the gouda.  Dish up and serve!!

Cranberry Relish

Ingredients:

1 (10-ounce) package fresh cranberries

1 cup water

½ - 3/4 cup Stevia (to taste)

1 3-inch orange rind strip

1/4 cup fresh orange juice (about 1/2 a large orange)

3 whole cloves

1 cinnamon stick

Directions:

1. Combine all ingredients in a medium saucepan. Bring to a boil, turn heat to low and simmer for 20 minutes, until cranberries pop and mixture thickens.

2. Remove the cloves and the cinnamon stick with a slotted spoon, transfer to a bowl; refrigerate until ready to use.

MAIN COURSE

Oven Roasted Rosemary Rubbed Turkey

Ingredients:

Turkey breast

Olive oil

Salt and pepper

Fresh rosemary

Directions:

1. Place the turkey breast in a roasting pan.  Preheat oven to 350 degrees.

2. Rub the entire turkey breast with olive oil, then add salt and pepper and fresh rosemary. 

3.  Use a meat thermometer to measure the internal temperature of the turkey.  Right when it reaches the desired poultry temp (usually around 160 degrees), remove it from the oven and let it rest.  Carve and serve!

Slimmed-Down Sweet Potato Casserole

Ingredients:
3.5 lbs sweet potatoes (about 5 medium), peeled and cut into 1-inch chunks
2 Tbsp honey
1/4 cup golden raisins
1/4 tsp ground nutmeg
1/8 tsp ground ginger
1/2 tsp salt
1 tsp ground cinnamon (divided)
1 Tbsp packed brown sugar
1/3 cup chopped pecans

Directions:
1. Cover potatoes with water, and boil in a large pot until soft when pierced with a fork. Drain, and return to the pot.

2. Preheat oven to 400° F. Spray a baking dish with cooking spray.

3. Mash the sweet potatoes, then add the honey, raisins, nutmeg, ginger, salt, and a 1/2 tsp of cinnamon. Whip with an electric mixer or an immersion blender until smooth (if you don't have one, you can do this step by hand—it'll just take a little muscle!). Spread the sweet potato mixture in the prepared baking dish.

4. Mix the brown sugar, pecans, and remaining 1/2 tsp cinnamon in a bowl; sprinkle over the potatoes. Bake until hot and beginning to brown around the edges, about 15-20 minutes.

Mashed Cauliflower

Ingredients:

2 heads of cauliflower chopped

1/3 cup skim milk or fat free half and half

2 TBSP Minced garlic

Salt and pepper

Chives

Directions:

1. Cook the cauliflower in boiling water or steam it until tender.

2. Use a mixer to mash and mix. Add milk, salt, pepper, chives , and/or garlic to taste. 

Oven Roasted Vegetables

Ingredients:

Brussel sprouts (chopped in half)

Bell Peppers (chopped into 1 inch pieces)

Olive oil

Balsamic vinegar

Spices, salt, pepper, herbs (to taste)

Directions:

1. Preheat oven to 450 degrees. Chop brussel sprouts and bell peppers into chunks. 

2. Place the veggies in a ziploc bag with some olive oil, balsamic vinegar, and salt and pepper. Shake it all up.

3. Place the veggies in a casserole dish. Roast in the oven for about 30 minutes or until browned and crisp on edges. 

DESSERTS

Paleo Pumpkin Muffins

Ingredients: 
1 cup almond butter
1/2 cup pumpkin puree
2 whole eggs
1/2 tsp baking soda
1/2 tsp sea salt
1 Tbsp pumpkin pie spice
1/3 cup honey
1/3 cup dark chocolate chips (OPTIONAL)

Directions:
1. Preheat oven to 350 degrees. Spray muffin pan with cooking spray or line with cups. Combine all the ingredients until smooth. (Fold in chocolate chips if using them)

2. Distribute the batter evenly into the muffin pan. Bake 15-20 minutes (until the center is firm and the tops start to crack)

3. Cool them in pan and then on a rack. For best shelf life, store them in an air tight container in the refrigerator. (They freeze really well too!)

Chocolate Shakeology Pie

Ingredients:

2 scoops chocolate Shakeology

2 Tbsp. nonfat milk

1 (12. oz.) container form (or silken) tofu

½ cup all natural almond butter

1 whole wheat graham cracker pie crust

Directions:

1. Place milk, tofu, Shakeology, and almond butter into a blender and blend until smooth.

2. Pour tofu mixture into pie crust.

3. Refrigerate for 1 hour, or until firm.  Cut into eight servings.  Enjoy!

Fresh Fruit with Berry Frozen Greek Yogurt

Ingredients:

Large container of berry, strawberry, or plain nonfat greek yogurt

½ cup stevia

3 cups frozen fresh berries (partially thawed)

1 tsp lemon juice

Ice cream maker or kitchen aid ice cream bowl attachment

Fresh fruit to garnish, mint is good too!

Directions:

1. Get the ice cream maker ready bowl attachment ready

2. In a large bowl, mix the yogurt, stevia, frozen berries, and lemon juice

3. Pour mixture into ice cream bowl or maker and let it mix/freeze.  Follow remaining freezing directions.

4.  Serve with fresh fruit and fresh mint! 

WHAT'S COOKING WEDNESDAY! A PALEO DISH!

**Speaking of Paleo, who is interested in still joining my Paleo Challenge??? I think I will have this coincide with my 10 day Shakeology Challenge starting the beginning of December. You can commit to 10 days of Shakeology, or the whole 30 days knowing you have a money back guarantee that way. I will give you free workouts to try too! Email me if you are interested! Here is a paleo recipe, delicious!!!

PALEO THAI COCONUT SOUP (Serves 4)

Prep Time: 15 min.                                                                                         Cooking Time: 30 min.

Ingredients

1 lb. boneless skinless chicken breasts;
1 bunch scallions, thinly sliced;
1 red bell pepper, sliced;
4 garlic cloves, minced;
2-inch piece of fresh ginger, peeled and finely chopped;
1 large carrot, peeled and shredded;
1 jalapeño, seeded and minced;
1 cup shiitake mushrooms, sliced;
4 cups chicken stock;
1 can full-fat coconut milk (14 oz.), (or reduced fat)
1 tbsp. fish sauce;
1 tsp. lime zest;
Fresh minced herbs, such as cilantro or basil;
Lime wedges (for serving);
2 tbsp. cooking olive oil/coconut oil;
Sea salt and freshly ground black pepper to taste;

Soup Preparation:
1) In a large saucepan, heat the oil over a medium heat.
Cook the scallions, garlic, and ginger, stirring frequently, until softened (about 5 minutes).
2) Add the carrot, jalapeño, and mushroom, and cook until softened (about 3-4 minutes).
3) Add the chicken, chicken stock, coconut milk, and fish sauce.
Bring the soup to a boil then reduce to a simmer and cook until the chicken is cooked through (15 to 20 minutes).
4) Remove the chicken from the soup. Shred it into chunks and return to the pot.
5) Stir in the lime zest, the fresh herbs, and salt and pepper to taste, and remove from the heat.
6) Garnish each bowl with a lime wedge to serve.

Paleo Pumpkin Muffins (This is not a typo)

A healthy dessert or even a good high protein breakfast for the holiday season! Dark chocolate chips are optional, which are the only non-paleo ingredient (he baking sodia may not be paleo, but is needed for them to rise some, and only 1/2 tsp).   I made them without them but might put some in this time for a treat .  Also, I believe kiddos will love these!

Ingredients: 

1 cup almond butter
1/2 cup pumpkin puree
2 whole eggs
1/2 tsp baking soda
1/2 tsp sea salt
1 Tbsp pumpkin pie spice
1/3 cup honey
1/3 cup dark chocolate chips (OPTIONAL)

Directions:

1) Preheat oven to 350 degrees. Spray muffin pan with cooking spray or line with cups. Combine all the ingredients until smooth. (Fold in chocolate chips if using them)
2) Distribute the batter evenly into the muffin pan. Bake 15-20 minutes (until the center is firm and the tops start to crack)
3) Cool them in pan and then on a rack. For best shelf life, store them in an air tight container in the refrigerator. (They freeze really well too!)

ENJOY!!!

Join my December Shakeology Challenge!

You won't regret doing something good for your body when most Americans are gaining weight and putting very unhealthy goods into their bodies.  You won't regret it!  

**TIP FROM THE M.D. THURSDAY**

Here is another tip from my better half . This one is about fueling up properly before workouts! 

"This week I’m including a link to a great article I recently read. I really like this physician’s emphasis on fueling your body for a race. While I realize not everyone reading this plans to run a marathon the same principles apply. You need to fuel appropriately for the workouts you are doing. Given the intensity of the Beach Body workouts you are likely burning somewhere in the neighborhood of 1000 calories an hour. If you find yourself feeling ill and drained after every workout it’s possible that you need to change your diet. Try using the Energy & Endurance drink before the workout to help fuel your muscles for the challenge!"

Article:  http://blogs.militarytimes.com/pt365/2013/10/25/ask-the-experts-dr-mark-cucuzzellas-hybrid-strategy-for-running-a-marathon/

Energy and Endurance Formula:  http://www.teambeachbody.com/shop/-/shopping/EandETub?referringRepId=299615

**WHAT'S COOKING WEDNESDAY** 

Slimmed-Down Sweet Potato Casserole

Sweet potatoes are actually one of the few approved carbohydrates for the paleo diet. (YOU CAN STILL JOIN MY PALEO CHALLENGE GROUP!)  So making a slimmed down sweet potato casserole can actually have several positive nutrients for your body! This recipe rocks because:

-There's no butter! (You use spices to add flavor without fat and use cooking spray to coat the casserole dish)
-The topping is full of nutty, cinnnamon-y goodness! (You won't miss the marshmallows which are not good for you)
-There's way less sugar than normal (Sweet potatoes are already really sweet, so use just a tiny bit of honey or brown sugar and vanilla to amp up the natural sweetness. The casserole doesn't need to taste like dessert! It is a side after all.)
-The end result clocks in at just 101 calories, 2.5 grams of fat (almost none of it is saturated), and 7.2 grams of sugar per serving. Now that's something to be grateful for.

Slimmed-Down Sweet Potato Casserole
Makes 12 servings

3.5 lbs sweet potatoes (about 5 medium), peeled and cut into 1-inch chunks
2 Tbsp honey
1/4 cup golden raisins
1/4 tsp ground nutmeg
1/8 tsp ground ginger
1/2 tsp salt
1 tsp ground cinnamon (divided)
1 Tbsp packed brown sugar
1/3 cup chopped pecans

1. Cover potatoes with water, and boil in a large pot until soft when pierced with a fork. Drain, and return to the pot.

2. Preheat oven to 400° F. Spray a baking dish with cooking spray.

3. Mash the sweet potatoes, then add the honey, raisins, nutmeg, ginger, salt, and a 1/2 tsp of cinnamon. Whip with an electric mixer or an immersion blender until smooth (if you don't have one, you can do this step by hand—it'll just take a little muscle!). Spread the sweet potato mixture in the prepared baking dish.

4. Mix the brown sugar, pecans, and remaining 1/2 tsp cinnamon in a bowl; sprinkle over the potatoes. Bake until hot and beginning to brown around the edges, about 15-20 minutes.


Per serving (1/12th of casserole): 101 cal; 2.5 g fat (0.3 g saturated); 19.8 carbs; 7.2 g sugar; 106.9 mg sodium; 2 g fiber; 1.3 g protein

Enjoy!