Military Spouse Magazine

NOV 2018

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W H A T W E L O V E Looking to feel good throughout the holiday season but still want to enjoy the special treats? You're not alone! Traditional fare can be full of heavy, unnatural and no-good-for- you ingredients that lead to setbacks in your wellness goals. Many of these substitutes work so well that they're nearly impossible to detect! Cooking in this way gives you and your fellow eaters the best of all worlds. Here are some of my favorite ingredient swaps that you can use not only over the holidays but through- out the year as well: QUINOA VS. BREAD You've been hearing about this superfood for a while now, and for good reason! It adds a bread-like quality to dishes but has 8 grams of protein per cup and is considered a com- plete protein. Sure bread is tasty, but quinoa in your stuffing will keep your taste buds and glycemic index happy. Use quinoa throughout the year for salads, soups, casseroles, main dishes, desserts, breakfast…the options are endless! DATES VS. REFINED SUGAR It's not the holidays without some sweetness! Though eggnog is a favorite drink, the traditional recipe contains a whopping amount of calories thanks to the sugar and cream. Lighten things up with dates, the naturally sweet, chewy, and moist fruit that can be the basis of so many cookies, bars, appetizers, and also sweeten up sides and main courses. Dates provide fiber and antioxidants, which refined sugar cannot! Santa's Slim Eggnog 2 Cups homemade almond milk or other non-dairy milk of your choice 1 ⁄ 2 Cup full fat coconut milk 1 ⁄ 3 Cup raw almonds, or other nut of your choice 4-6 Medjool dates 1 Teaspoon vanilla extract 1 Teaspoon freshly ground nutmeg - Pinch of ground cinnamon - Pinch of ground cloves - Pinch of sea salt DIRECTIONS Add all of the ingredients to your high- speed blender and process until smooth and creamy. Use more seasonings if needed. Serve immediately, as is or add spiced rum, bour- bon, brandy or whiskey, for a spirited version. Add a pinch of freshly ground nutmeg on top. Thankful for Veggies Quinoa Stuffing 1 Cup dry quinoa, rinse and cook according to package directions 2 Sweet potatoes, cut into small wedges 2 Large apples, cut into 1 ∕2 inch pieces 1 Cup broccoli, cut into smaller pieces and steamed until tender 1 Cup spinach 1 Tablespoon lemon juice 1 ⁄ 2 Cup pure maple syrup, divide into 2 halves - Sea salt to taste 2 Tablespoon melted coconut oil - A few pinches ground cinnamon - A few pinches ground ginger 1 Tablespoon fresh thyme leaves 1 Cup hazelnuts, chopped 1 Cup almonds, chopped - Fresh or dried cranberries for garnish DIRECTIONS Rinse quinoa. Combine with 2 cups water and a pinch of salt. Bring to a boil and then reduce to a sim- mer for about 20 minutes until all of the water is absorbed. Fluff with a fork and remove from the heat. Preheat oven to 400 F with the rack in the middle. Be sure to coat apples with lemon juice so they don't turn brown. Toss sweet potatoes, apples, broccoli, and spinach with 1/4 cup of the maple syrup, coconut oil and a few pinches cinnamon, ginger and salt. Roast for about 35 to 40 minutes until tender and fragrant. Combine the quinoa with the roasted mixture and the remainder of the maple syrup (1 ∕4 cup) in a large bowl. Fold in thyme, hazelnuts, and almonds. Season to taste with more salt and spices if needed. Photo by Karen Silance Photo by Tom Prilik Happy Healthy Holiday Try these alternatives to no-good-for-you ingredients! By Claire Yanta-O'Mahoney, Founder + Trainer of Fleur de Lis Fitness 32 MILITARYSPOUSE.COM / NOVEMBER 2018

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