This Week's Healthy Holiday Recipes

Meal 1

ROASTED PUMPKIN APPLE SOUP

https://aseasyasapplepie.com/roasted-pumpkin-apple-soup/

prep time:

10 MINS

cook time:

40 MINS

total time:

50 MINS

author: AS EASY AS APPLE PIE

course: SOUP

Roasted Pumpkin Apple Soup - Naturally gluten-free, dairy-free, vegan, and ready to eat in just under 1 hour!

INGREDIENTS

450 grams (1 lb.) pumpkin

1 Granny Smith apple cored, and quartered

1 medium onion quartered

2 cloves garlic

1 tablespoon olive oil

salt

¼ teaspoon cayenne more to taste

300 ml (1¼ cup) vegetable stock

freshly ground black pepper to taste

GARNISH:

pomegranate arils

pumpkin seeds

fresh parsley finely chopped

INSTRUCTIONS

Preheat the oven to 200 degrees C (392 degrees F). Line a large baking sheet with parchment paper.

Cut the pumpkin in half lengthways and scoop out the seeds. Then, slice each pumpkin half in half again to make quarters and place, cut-side up, on a baking tray, along with the onion.

Drizzle with olive oil and sprinkle with salt.

Bake for 20 minutes, then add the garlic and apple, flip the pumpkin cut side down and roast for another for 20 minutes, or until the flesh is soft.

Use a spoon to carefully scoop out the flesh of the pumpkin (discarding the skin) and transfer to a high-speed blender along with the apple, onion, garlic (remove the skins), cayenne, vegetable stock.

Blend on high for 2 minutes, or until silky smooth.

If it's too thick, add a bit of vegetable stock to thin it out and blend again. Taste and adjust seasonings.

To serve, ladle the soup into bowls and top with pomegranate arils, pumpkin seeds, fresh parsley and freshly ground black pepper.

Serve immediately

Refrigerate leftovers in an airtight container for up to 4 days, or freeze for up to 1 month

NOTES

*Serves 2 as a main (1 1/2 cup each serving ) or 3 as a side (1 cup each serving)

*Nutrition facts are for 1 cup of soup

© as easy as Apple Pie. All images & content are copyright protected. Please do not use my images without prior permission. If you want to republish this recipe, please re-write the recipe in your own words, or link back to this post for the recipe.

Calories: 116, Fat: 4.8g, Saturated Fat: 0.7g, Sodium: 395mg, Carbohydrates: 19.9g, Fiber: 3g, Sugar: 10.4g, Protein: 2g

BROCCOLI KALE SALAD WITH LEMON DRESSING

https://peasandcrayons.com/2019/01/kale-salad.html

This scrumptious salad is fresh, delicious, and totally make-ahead so feel free to prep this bad boy the night before and pack it along in lunches the next day if you’d like!

This easy kale salad features fresh veggies and a super simple homemade lemon dressing, making it perfect as a healthy side dish or light lunch!

PREP TIME 20 MINUTES

TOTAL TIME 20 MINUTES

SERVINGS 4 SERVINGS

CALORIES 334 KCAL

AUTHOR JENN LAUGHLIN - PEAS AND CRAYONS

Ingredients

5 cups chopped kale

1-2 tsp olive oil

1/8 tsp salt

2 cups chopped broccoli

1/2 cup sliced almonds

1/4-1/2 cup shredded carrots

1/4 cup diced red onion

1/4 cup sunflower seeds

1/4 cup cranberries

LEMON DRESSING

1/4 cup olive oil

2 tbsp fresh lemon juice

2 tbsp red wine vinegar

1 tbsp dijon mustard

1 clove garlic minced

1/2 tsp dried oregano

1/4 tsp salt

1/8 tsp ground black pepper

1 tsp sweetener of choice (honey, agave, sugar, etc...)

OPTIONAL EXTRAS

1/4-1/2 cup cheese (cheddar, feta, or goat cheese)

1-2 tsp poppy seeds

extra veggies

Instructions

First make your dressing by combining ingredients above in a lidded mason jar then shake well to emulsify. Dip a kale leaf in the dressing and adjust sweetener, salt, and pepper to taste. You can make this dressing as sweet or tart as your heart desires! I like mine a bit tart and even add a little lemon zest to the dressing. To reduce tartness, simply add a little extra sweetness, to taste.

Next massage your chopped kale with a little olive oil and a pinch of salt. Rub with your fingers until leaves begin to darken and tenderize. This makes it taste great and gives the kale a silky texture!

In a large bowl, combine massaged kale, broccoli, almonds, cheese, carrots, onion, sunflower seeds, cranberries.

Shake your dressing once more and pour about 1/3 of the dressing over the salad. Toss to coat and add extra dressing, to taste. Enjoy!

Recipe Notes

Skipping the optional cheese will make this salad both vegan and paleo. Nix the dried fruit and use a compliant sweetener for the dressing and it'll also be low-carb and keto friendly. Do both and you've got yourself some whole 30 approved vegetarian eats. Woot!

Nutrition Facts below are an estimate gathered using an online recipe nutrition calculator. Values below calculated for both dressing and salad but do not include optional extras. Adjust as needed based on sweetener of choice and extras added and enjoy!

NUTRITION FACTS

AMOUNT PER SERVING

CALORIES 334 CALORIES FROM FAT 243

% DAILY VALUE*

FAT 27G42%

SATURATED FAT 2G13%

SODIUM 315MG14%

POTASSIUM 744MG21%

CARBOHYDRATES 18G6%

FIBER 4G17%

SUGAR 2G2%

PROTEIN 9G18%

VITAMIN A 9985IU200%

VITAMIN C 146.3MG177%

CALCIUM 192MG19%

IRON 2.6MG14%

Raspberry Refresher

https://www.tasteofhome.com/recipes/raspberry-refresher/

Prep: 10 min. Cook: 20 min. + chilling

Ingredients

8 cups fresh or frozen raspberries, thawed

1-1/2 cups sugar

2/3 cup cider vinegar

2-1/2 cups cold water, divided

2 liters ginger ale, chilled

Directions

In a large saucepan, crush the berries. Stir in sugar, vinegar and 1/2 cup water. Bring to a boil; reduce heat. Simmer, uncovered, for 20 minutes. Strain to remove seeds; refrigerate. Just before serving, stir in ginger ale and remaining water. Serve over ice.

Nutrition Facts

1 cup: 169 calories, 0 fat (0 saturated fat), 0 cholesterol, 11mg sodium, 43g carbohydrate (38g sugars, 5g fiber), 1g protein.

2 tablespoons lemon juice

¼ cup all-purpose flour

¼ cup packed brown sugar

1 ½ teaspoons ground cinnamon

½ 17.25 ounce package puff pastry (1 sheet)

1 egg white, slightly beaten

1 tablespoon butter or margarine

Sweetened whipped cream or ice cream (optional)

Directions

Combine apple and/or pear slices and lemon juice in mixing bowl. Combine flour, brown sugar, and cinnamon. Add to fruit mixture, toss to coat. Set aside.

Roll out puff pastry into a 14-inch square. Gently ease rolled pastry into a 10- to 11-inch tart pan, lightly pressing pastry to sides of tart pan and leaving remaining pastry hanging over edge of pan. Brush bottom with beaten egg white. Transfer fruit into pastry-lined tart pan. Dot with butter or margarine. Fold edges of pastry over toward center to partially cover fruit.

Bake in a 350 degree F oven for 50 to 55 minutes or until pastry is golden brown and apples are tender. Serve warm with sweetened whipped cream or ice cream, if desired. Makes 12 servings.

Nutrition Facts

Per Serving:

169 calories, (1 g saturated fat, 3 mg cholesterol, 93 mg sodium, 25 g carbohydrates, 1 g fiber, 2 g protein.

Meal 2

Kale and Quinoa Salad Stuffed Portobello Mushrooms with Apples and Pecans

https://www.floatingkitchen.net/kale-and-quinoa-salad-stuffed-portobello-mushrooms-with-apples-and-pecans/

Yield: Makes 6 mushrooms

Ingredients

For the Stuffed Mushrooms

1 cup water

1/2 cup quinoa

6 Portobello mushrooms

2 tablespoons extra-virgin olive oil

Salt and black pepper

2 cups loosely packed baby kale leaves

1 small red apple, cored and chopped

1/4 cup pecans

For the Dressing

2 tablespoons fresh apple cider

2 tablespoons fresh squeezed lemon juice

2 tablespoons extra-virgin olive oil

1 tsp. Dijon mustard

1 tsp. maple syrup

1/8 tsp. salt

1/8 tsp. black pepper

Instructions

Bring the water to a boil in a saucepan over medium heat. Stir in the quinoa and turn down the heat to maintain a simmer. Cover and cook the quinoa until all the water has been absorbed, about 15 minutes. Remove the saucepan from the heat. Fluff the quinoa with a fork and then cover the saucepan and let the quinoa steam for 5 minutes.

Meanwhile, pre-heat your oven to 425 degrees. Line a large rimmed baking sheet with aluminum foil and then place a baking rack over top. Remove and discard the stems from the Portobello mushrooms. Using a spoon, scrape out and discard the gills. Wipe the mushrooms clean with a damp paper towel. Then brush both sides with the extra-virgin olive oil. Place the mushrooms on the baking rack gill side down. Then season the tops with a pinch of salt and black pepper. Transfer to your pre-heated oven and bake for about 18-20 minutes. The mushrooms should be soft, but still firm enough to hold their shape. Remove from the oven and set aside.

Combine all the ingredients for the dressing in a small bowl. Set aside.

Add the cooked quinoa, kale, chopped apple and pecans to a large bowl. Pour the dressing over top and toss gently until everything is well coated. Flip the mushrooms over so the gill side is facing up. Then fill each mushroom with some of the salad mixture. Serve immediately.

Autumn Fruit Salad

https://www.kitchentreaty.com/autumn-fruit-salad-with-cinnamon-greek-yogurt-dressing/

PREP: 15 MINUTES

TOTAL: 15 MINUTES

Crisp apples, sweet pears, and juicy grapes combined with sweet-spiced, creamy dressing – and then sprinkled with a few chopped pecans for crunch. Oh, happy harvest!

INGREDIENTS:

2 medium Bartlett pears (or other ripe but firm pears), diced

2 medium apples (a fresh, crisp variety like honeycrisp, cripps, or pink lady is best), diced

1 cup red grapes, halved

1/3 cup Greek yogurt (can substitute your favorite plain or vanilla non-dairy yogurt – see notes)

2 teaspoons freshly grated lemon zest (from 1 medium lemon)

1 tablespoon fresh lemon juice (from the zested lemon)

2 tablespoons pure maple syrup (can substitute honey)

1/2 teaspoon pure vanilla extract

1/2 teaspoon cinnamon

1/4 teaspoons ground nutmeg

1/3 cup pecans*, chopped

DIRECTIONS:

Place pears, apples, and grapes in a large bowl. Toss gently to combine. Set aside.

To a small bowl, add the yogurt, lemon zest, lemon juice, maple syrup, vanilla, cinnamon, and nutmeg. Use a wire whisk to blend well.

Drizzle dressing over the fruit. Toss gently until fruit is coated. Scoop into bowls and sprinkle with pecans. Serve immediately.

*If you prefer to make this without the pecans, just leave them off – it’s still plenty delicious without them.

DAIRY-FREE OPTION:

Use your favorite non-dairy yogurt, either plain or vanilla. Depending on how sweet your non-dairy yogurt is, you may want to adjust the sweetener.

VEGAN OPTION:

Follow the dairy-free option and choose pure maple syrup for the sweetener.

MAKE-AHEAD TIPS:

The salad tends to get a little watery if it sits for long, so I recommend keeping the dressing and the salad separate until right before serving. Also, if you cut your fruit far ahead of time, try tossing it with a little fresh lemon juice to help keep it from browning.

NUTRITION INFORMATION

Yield: 4-6 servings, Serving Size: 1/4 of recipe

Roasted Broccoli and Carrots

https://www.foxvalleyfoodie.com/roasted-broccoli-and-carrots/

Deep charred flavor permeates each bite of this roasted broccoli and carrots side dish. It is incredibly simple to prepare and a sure favorite!

Prep Time5 mins

Cook Time25 mins

Total Time30 mins

Course: Side Dish

Cuisine: American

Keyword: roasted broccoli, roasted carrots, side dish

Servings: 4

Calories: 119

Author: Fox Valley Foodie

Ingredient

1 pound Broccoli Florets

3 medium Carrots (chopped into 3/4" slices)

2 tablespoon Olive Oil

1/2 teaspoon Kosher Salt

1/4 teaspoon fresh Ground Pepper

Instructions

Preheat oven to 400 degrees.

In a large bowl toss broccoli florets and carrots with olive oil salt and pepper.

Pour vegetables evenly onto a baking sheet and place in the oven for 25 minutes. Broccoli will be charred and carrots will be tender-crisp.

Optional: If you prefer carrots to be more tender put them into the oven 10 minutes prior to adding the broccoli florets

Vegan Pumpkin Banana Smoothie

https://againstallgrain.com/2011/11/03/vegan-pumpkin-banana-smoothie/

AUTHOR: Danielle Walker - AgainstAllGrain.com SERVES: 1

COOK TIME: 10 mins TOTAL TIME: 10 mins

INGREDIENTS:

3/4 cups unsweetened almond milk

1 cup crushed ice

1/2 frozen banana

1 teaspoon finely ground flaxseed

1/3 cup pumpkin puree (fresh is best, but canned will work)

1-1/2 tablespoons grade B maple syrup (honey for SCD)

1/4 teaspoon each of cinnamon, nutmeg, and ginger

INSTRUCTIONS:

Blend all of the ingredients in a blender or vitamix!

Enjoy immediately!

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Please do not use our photos without prior written permission. Please do not copy this recipe and share it on your own site. If you wish to tell people about this recipe, please provide a link back to the recipe here on my blog rather than copying the recipe. If you make significant changes to a recipe, you are welcome to rewrite it in your own unique words and provide a link back here for credit. Thank you!

Meal 3

Baked Portobello Mushrooms

These Baked Portobello Mushrooms are marinated in an easy gluten-free sauce and are oven roasted in just 30 minutes. Perfect as a vegan or vegetarian Thanksgiving main course!

https://detoxinista.com/baked-portobello-mushrooms-vegetarian-dinner/

Prep Time

15 mins

Cook Time

30 mins

Total Time

45 mins

COURSE: MAIN COURSE

CUISINE: AMERICAN

KEYWORD: BAKED PORTOBELLO MUSHROOM

SERVINGS:

CALORIES: 36 KCAL

AUTHOR: MEGAN GILMORE

Ingredients

3 portobello mushrooms (stems removed)

3 tablespoons tamari (gluten-free soy sauce)

1 tablespoon balsamic vinegar

1 garlic clove , minced

1 teaspoon fresh sage , minced

1 teaspoon fresh thyme leaves

Instructions

Use a towel to gently rub the portobello mushrooms to help remove any dirt, then arrange them in a glass baking side, with the stem-side facing up.

In a small bowl, stir together the tamari, vinegar, garlic, sage, and thyme. Use a spoon to pour the mixture over the 3 mushrooms, then use your hands to rub the sauce on the outside of the mushrooms, too. (Alternatively, you could put the mushrooms in a sealed container and gently shake them to coat them in the marinade, too.)

Let the mushrooms marinate for 15 minutes, while your oven preheats to 400ºF.

Bake the marinated mushrooms for 15 minutes, then use a spatula to flip them over and bake for an additional 15 minutes. It doesn't matter which side you bake first, but I think they look prettier for serving when you start with the stem-side up, then flip them over so the mushroom cap is nice and golden.

Serve warm with your favorite side dishes and an extra sprinkling of fresh sage or thyme for presentation. Leftover mushrooms can be stored in an airtight container in the fridge for up to 3 days.

Per Serving: Calories: 36,Carbohydrates: 5, Protein: 3, Fiber: 1, Fat: 0

Recipe Notes:

If you can’t tolerate soy, try using coconut aminos as a soy-free substitute for the tamari. If you don’t have issues with gluten, you can also use regular soy sauce instead of the tamari.

Autumn Apple and Kale Salad with Parmesan and Roasted Pumpkin Seeds

https://simplebites.net/autumn-apple-and-kale-salad-with-parmesan-and-roasted-pumpkin-seeds/

A simple garden salad, November style. Don't forget to massage the kale.

Course: Salads

Prep Time: 10 minutes

Total Time: 10 minutes

Servings: 4 people

Author: Aimee

Ingredients

1 medium bunch curly kale

3 Tablespoons garlic-herb vinaigrette

2 small apples

1/4 cup freshly grated Parmesan cheese

1/4 cup toasted pumpkin seeds or pepitas

2 Tablespoons chopped fresh parsley

Instructions

Wash the kale and pat it dry with a clean tea towel. Tear it off the stalks and discard the stalks.

Tear or chop the kale into bite-sized pieces and add it to a big bowl. Add a little vinaigrette and massage the kale with both hands until it begins to break down and feel tender.

Wash and chop the apples, then toss them in with the kale. Toss with remaining vinaigrette.

Sprinkle in the cheese, pumpkin seeds and parsley. Toss and serve at once.

Notes

Be sure to add the seeds in last so that they maintain their crunch.

PUMPKIN APPLE BANANA MUFFINS {VEGAN}

http://www.foodielovesfitness.com/2016/09/14/pumpkin-apple-banana-muffins-vegan/

Author: Foodie Loves Fitness

Prep time: 15 mins

Cook time: 20 mins

Total time: 35 mins

Serves: 12

INGREDIENTS

1 cup dry old fashioned oats

1 cup whole wheat flour

1 cup pure pumpkin

1 brown banana, mashed

2 cups apple, peeled & chopped (about 4 small apples/2 larger ones)

½ cup pure maple syrup

¼ cup + 2 TBSP cashew milk (or your favorite nut milk)

½ TBSP baking powder

1 TSP cinnamon

1 TSP vanilla extract

¼ TSP salt

INSTRUCTIONS

Preheat oven to 350 degrees. Line a 12-cup muffin pan with muffin cups.

Place the oats in a food processor and pulse until it forms an oat flour.

Add in the whole wheat flour, cinnamon and salt, and pulse again. Add in the pumpkin, banana, milk, vanilla extract, maple syrup, and baking powder. Pulse again just until combined.

Remove the bowl from the processor bottom, and remove the blade from the bowl. Slowly add in the chopped apple and mix together with a spoon.

Evenly spoon the batter into the muffin cups.

Bake for 20 minutes, or until the center of the muffins comes out clean with a toothpick.

Allow to slightly cool, then enjoy!

NUTRITION INFORMATION

Serving size: 1 muffin, Calories: 130, Fat: 1 g, Carbohydrates: 30 g, Sugar: 13 g, Fiber: 3 g, Protein: 3 g

Vegan Pumpkin Mousse

https://www.feastingonfruit.com/vegan-pumpkin-mousse/

Total Time: 5 minutes

Yield: 4 servings

Category: desserts

Method: blender

Cuisine: american