Nutrition Tip: Resolve to not Resolve EVER Again

Cheers to your health!

If your New Year's Resolution includes becoming "healthy" then let this be the last year that you make that resolution.  

Get 'er done.

Let me help you with your resolution in an easy step-wise fashion.  I will provide you with a weekly focus for the next six weeks.  At the end, you will be well on your way to the healthful change that you want for yourself.

Starting tomorrow......

20--- Eggs Benedict Appetizer-Style

Anyone going out and living it up on New Year's Eve? Do you need an appetizer?

This is a fun appetizer to serve AFTER midnight for those partying well into the morning.  It's Eggs Benedict, Appetizer-Style!  

Eggs Benedict Appetizer-Style
Serves 12

6 thick slices Canadian bacon, cut into quarters
4 hard-boiled eggs, cut into 1/4" slices
1 French baguette, cut into 1/2" slices, toasted lightly
Fresh Ground Pepper or Paprika for garnish
Tabasco (for serving)

HOLLANDAISE CREAM CHEESE
4 oz cream  cheese, at room temperature
1/4 cup butter, melted
2 1/2 Tbsp lemon juice
1/4 cup half & half

For cream cheese: mix all ingredients in a small blender until well-mixed and smooth.  Set aside.

For assembly: place toasted baguette slices on a serving tray, then layer each with 2 tsp hollandaise cream cheese, two Canadian bacon quarters, one slice of hard-boiled egg, and one additional 1/4 tsp hollandaise cream cheese.  Sprinkle each with paprika or fresh ground black pepper.  Serve with a side of Tabasco for guests to use if desired.

**For ahead preparation, prepare all ingredients individually, refrigerate cream cheese mixture (will need to come to room temperature prior to assembly), Canadian bacon slices, and hard-boiled egg slices.  Assemble just prior to serving.

80--- Butternut Squash Mash with Peas

Mashes are such a great way to get in your veggies! This mash is savory and full of flavor.  And it's PRETTY.

Butternut Squash Mash with Peas

Serves 5-6

1 large butternut squash, peeled, seeded and cut into chunks

Olive oil spray

1/4 tsp salt

1/4 tsp ground black pepper

1/4 cup vegetable broth, warmed

1 cup frozen peas

Preheat oven to 400 degrees.  Spray a baking sheet with olive oil.  Place squash chunks onto sheet and spray with additional olive oil, then season with salt and pepper.

Bake for 20-25 minutes, until chunks are soft.  Remove from oven and immediately place into a large bowl with frozen peas.  Allow to sit for 5 minutes, then add broth and mash with a potato masher.  Serve immediately.

Nutrition info per 3/4 cup: 97 calories, 1 g fat, 3.5 g protein, 13 g carbohydrates, 6 g fiber

80--- Healthful Microwave Popcorn

Microwave popcorn contains trans fats.  Yes, even the LIGHT versions.  Go ahead- read the label. ALL contain partially hydrogenated oil.  

Studies have shown that these evil fats can actually raise your cholesterol more significantly than saturated fats.  The recommendation is to avoid them.  Completely.

One of my patients told me about this trick for microwave popcorn.  SO easy.  I had to try it for myself.  NO fats needed.  And no air popper needed.  Flavor it as you see fit.  Try my version for pumpkin pie popcorn!

Healthful Microwave Popcorn
Serves .... 1 or 2

1/3 cup popcorn kernels
1 brown paper bag
2 staples (I used my stapleless stapler because I was SCARED, but I have read that others use staples without a problem)

Place kernels in bag and fold top over twice.  Secure with staples.  Place bag in microwave on popcorn setting.

Wait.

Enjoy!

For pumpkin pie popcorn, add 1/2 tsp pumpkin pie spice and 1 Tbsp white sugar to bag prior to popping.  Shake well once popped, then serve!

Nutrition Info per 1 bag: 93 calories, 1 g fat, 19 g carbohydrates, 3.5 g fiber

80--- Yam Pizza with Caramelized Shallots & Ham

If you're not a fan of yams I apologize for this week.

But you SHOULD love them because they are GOOD for you.  Lots of vitamins A and C, lots of fiber (especially if you eat the peel).

Yam Pizza with Caramelized Shallots and Ham
Serves 4

10-12" pre-made crust (or try my wheat and honey crust)
3 tsp olive oil
2 medium yams, peeled and cubed
2 whole shallots (4 after you take off the peels), finely sliced
1 Tbsp champagne vinegar (white wine vinegar will work)
1 tsp light brown sugar
Salt and Pepper
3 oz lean ham, sliced into thin strips
3 oz crumbled feta cheese
Dried dill to garnish if desired

Bring a large pot of water to a boil on the stovetop.  Add cubed yams.  Boil for ~12-15 minutes, or until softened.  Strain and place yams in a large mixing bowl.  Use a potato masher to mash into a puree.  Add 2 tsp olive oil and mix thoroughly, set aside.

Heat 1 tsp olive oil in a skillet over medium high heat.  Add shallots and saute until softened, season with salt and pepper.  Add vinegar and brown sugar and continue to saute until caramelized, ~3 minutes.  Remove from heat.

Preheat oven to 425 degrees.  Place crust on a baking sheet, then layer with mashed yams, ham strips, caramelized shallots, feta, and dried dill.

Bake for ~10 minutes, until toppings are heated through and crust is cooked to desired consistency.

Nutrition Info per 1/4 pizza: 403 calories, 13 g fat, 17 g protein, 51 g carbohydrates, 4 g fiber 

80--- Yam & Apple Breakfast Mash

Who said potatoes were just for mashing? And who said mashes were just for dinner?

Let's break some rules.

This sweet mash is 1) healthful 2) delicious 3) easy.

Yam & Apple Breakfast Mash
Serves 6

2 medium yams, washed and cut into large cubes
2 large apples of your choice, cored and cut into large cubes
1 tsp ground cinnamon
Olive oil spray
1/4 cup unsweetened vanilla almond milk
1 1/2 Tbsp pure maple syrup

Preheat oven to 375 degrees.  In a bowl, toss together yams, apples, and cinnamon.  Spray mixture with olive oil spray and toss to coat.

Spread mixture evenly onto a baking sheet prepared with olive oil spray.  Bake for 25-35 minutes, or until cubes are soft.

Place cubes back into bowl.  Use a potato masher to mash cubes, then add in milk and maple syrup.  Mix to combine.

Serve warm, sprinkled with cinnamon if desired.

Nutrition Info per 3/4 cup: 99 calories,  0.5 g fat, 1 g protein, 21 g carbohydrates, 3 g fiber

20--- Top Christmas Recipes on Santa's Naughty List

Proceed with caution.  Santa's watching..........

Perfection in an Endive Spear

Cranberry Thyme Shortbread Slice Cookies

Dark Chocolate Blueberry Pistachio Bark

Holiday Pesto Pinwheel Rolls

Kara's Clam Chowder

Sassy Mule

Cranberry Cider

Christmas Cider and Applesauce

Cranberry Pistachio Eaton Mess