Some Healthy Holiday Dishes!

Staying on track with our health and wellness goals can be HARD during the holidays! Busy schedules, exhausting to do lists, travel, and social events revolving around food can make it hard to stick with-or build-our healthy habits this time of year. I thought that offering a few healthier versions of some favorite holiday dishes could be helpful as we head into this incredible season!

As you plan ahead to the new year, consider adding health coaching to your nutrition, fitness, and wellness plan. Did you know? People that use a health coach have a 30% better chance of reaching their goals than those trying to go it alone or those that use popular in person or online weight loss programs? The difference?? Completely personalized attention! Health coaching does not provide a “one size fits all” program-but a program that is designed to fit YOUR needs, YOUR current habits, and YOUR lifestyle! That personal attention makes all the difference! If you are interested in having a custom designed, personal program put together for your specific needs and goals, contact me! Let’s talk about how health coaching can help you find success on your terms and timetable! I’m ready to give you the tools, knowledge, and motivation to get you where you need to be-feeling full of energy, having less stress, dropping unwanted weight, and finding an exercise program to keep you happy and healthy-on a budget you can afford! Those New Years resolutions are coming soon-let’s have YOUR plan ready to put into action! Let’s Talk!

For now-check out these healthy holiday dishes to add to your meals and be sure to download my FREE copy of The Healthy Holiday Survival Guide to get tips and health hacks to make your holiday healthy and happy!

Yummy Sweet Potatoes

(Makes 12 servings)

Ingredients

4 sweet potatoes

1 cup Nonfat Greek yogurt

2 1/2 tsp Cinnamon

1/2 tsp Nutmeg

1/2 tsp Salt

2 large Egg

3/4 cup, halves Pecans

1/2 cup of miniature Marshmallows

 Directions

~Preheat oven to 350°F. Lightly grease or spray a 2.5 quart casserole dish.

~Place the sweet potatoes in a medium saucepan with enough water just to cover them. Bring to a boil over high heat. Reduce to a simmer and cook until tender, 5-7 minutes. Drain.

~place sweet potatoes in the pot and mash to desired consistency.

~Add the yogurt, cinnamon, nutmeg, and salt. Stir, taste for sweetness. Adding a little brown sugar will add to the sweetness if desired.

~add the eggs and whip. Transfer the mixture to the lightly greased casserole baking dish.

~Bake for 30 minutes. Top with the pecan/marshmallows mix and bake until marshmallows are puffed and lightly brown -about 10 minutes

Nutrition per serving

112 Calories   12g Carbs    5.5g Fat    4.5g Protein

Green Bean Casserole

(makes 10 servings)

Ingredients

1/2 cup Panko Breadcrumbs

1/4 cup Parmesan cheese

2 tablespoon Italian Parsley

2 tbsp Olive oil

4 cup Green beans

1 medium Onions

1/2 cup chopped Mushrooms

3 tbsp Flour

2 cup Reduced fat milk

7 oz Nonfat Greek yogurt

Salt & Pepper to taste

 Directions

~Place oven rack in the top half (not close to broiler) of your oven and preheat to broil. Lightly coat a 2-quart, broiler-safe baking dish with nonstick spray.

~In a small bowl mix together the Panko, Parmesan, parsley, and 2 tablespoons olive oil. Set aside.

~Blanch the green beans: Bring a very large pot of water to a boil. *Prepare an ice water bath and set dry paper towels. Place the beans in the water and cook just until crisp but tender-about 2-3 minutes. Plunge into an ice bath to stop the cooking, then drain and transfer to paper towels. Pat dry.

~ Heat 1 tablespoon oil in a large saucepan over medium heat. Add onion and mushrooms. Cook, stirring frequently, until the onion is soft and tender, and the mushrooms have browned-about 15 minutes. Add 1 tablespoon olive oil. Sprinkle flour over the top. Cook, while stirring, for 1 to 2 minutes more, until the flour turns gold

~Slowly add the milk a bit at a time, stirring to prevent lumps from forming. Increase the heat to medium high. Stir in the salt, pepper, and nutmeg. Allow the sauce to bubble while stirring and scraping bottom of the pot. Stir until well mixed and evenly heated, about 10 minutes.

~Remove from the heat and stir in the Greek yogurt.

~Transfer half the green beans to the prepared baking dish. Spread half the sauce over the green beans. Add the remaining green beans and top with the remaining sauce. Sprinkle the breadcrumb mixture over the top.

 ~Broil until the casserole is bubbling and beginning to brown on top, 1 to 3 minutes (watch closely!)

~Let stand for 10 minutes prior to serving. Garnish with additional fresh parsley.

Nutrition per serving

112 Calories   12g Carbs   4.5g Fat   6g Protein

Find Endless Energy in Your Life!

This year(s) have been pretty exhausting. I hear it daily-people are so tired, and everyone seems to be looking for a boost of energy that doesn’t involve MORE coffee or energy drinks. Because of this, I decided to spend some time putting together a little guide on Canva (love Canva!) with all of my best tips and information on increasing energy levels while also changing the mindset for an all around boost of positive energy.

Included in this free to download ebook: wellness tips for all around health and happiness, food and supplements for more energy, tips on organizing your routine for optimal health, and daily trackers with affirmations to get you started on the right path.

If you’ve been dragging a bit, reaching for too much caffeine, or just not feeling like you have enough energy to do ALL of the fabulous things you want to do, this guide can help get you on track and feeling ready to create, enjoy, and live the life you deserve and desire-and you DO deserve it!!!

You can find the guide here (this is my main business website). I hope you enjoy it-and maybe take some time to look around while you are there-there’s lots of other freebies to find!

Bee Well,

Sami Bee