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Nutrition By Mia

FOX News: Healthier Holiday Recipes

December 24, 2019

This time of year we are surrounded by heavier foods, we’re less active, and not sleeping as much and sort of out of routine so it is easy to fall off track when it comes to healthy eating. Today on FOX Business, I shared healthy holiday eating tips and three recipes.

It is possible to enjoy holiday food without packing on the pounds when you do it mindfully. At holiday gatherings, focus on eating what you love and leaving what you like. Don’t try to “save calories” by skipping meals before a holiday feast which studies show can lead to overeating. Finally, use salad plates instead of entree plates for easy portion control and think veggies and lean protein first which will satiate you without filling you up and help prevent you from overdoing it on the more decadent options.

Catch the segment on FOXBusiness.com and recipes below!

Print Recipe
Sparkling Pomegranate Cocktails

Servings
Ingredients
  • 2 tbsp pomegranate arils
  • 8 oz. 100% pomegranate juice (no added sugar)
  • 1 bottle chilled sparkling wine
  • 6 sprigs rosemary
Servings
Ingredients
  • 2 tbsp pomegranate arils
  • 8 oz. 100% pomegranate juice (no added sugar)
  • 1 bottle chilled sparkling wine
  • 6 sprigs rosemary
Instructions
  1. Add one teaspoon of pomegranate arils to the bottoms of six champagne glasses.
  2. Fill each glass halfway with pomegranate juice and top with sparkling wine.
  3. Garnish with rosemary sprigs.
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Print Recipe
Cauliflower Potato Mash
Servings
Ingredients
  • 1 medium head of cauliflower, cut into florets
  • 3 large russet potatoes, peeled and chopped
  • 1/3 cup fat free plain Greek yogurt
  • 1/4 cup grated Parmesan cheese
  • salt and pepper to taste
Servings
Ingredients
  • 1 medium head of cauliflower, cut into florets
  • 3 large russet potatoes, peeled and chopped
  • 1/3 cup fat free plain Greek yogurt
  • 1/4 cup grated Parmesan cheese
  • salt and pepper to taste
Instructions
  1. Add cauliflower and potatoes to a large pot. Cover with water and add a pinch of salt.
  2. Bring water to a boil and reduce to a simmer until potatoes and cauliflower are fork tender, about 15 minutes. Drain and return potatoes and cauliflower to the pot.
  3. Add yogurt and cheese to the potatoes and use a potato masher or hand mixer to mash and mix until they are well combined.
  4. Taste and adjust seasonings as needed.
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Print Recipe
Chocolate Chip Bean Blondies
Servings
Ingredients
  • 1 can cooked white beans, drained and rinsed well
  • 1/4 cup nut butter
  • 1 tsp vanilla extract
  • 1 tsp baking powder
  • 3/4 cup coconut or brown sugar
  • 1/3 cup quick oats
  • 1/2 cup chocolate chips
Servings
Ingredients
  • 1 can cooked white beans, drained and rinsed well
  • 1/4 cup nut butter
  • 1 tsp vanilla extract
  • 1 tsp baking powder
  • 3/4 cup coconut or brown sugar
  • 1/3 cup quick oats
  • 1/2 cup chocolate chips
Instructions
  1. Preheat oven to 350 F.
  2. Blend all ingredients except chocolate chips in a food processor. Mix in chocolate chips by hand using a spatula. Pour batter into a parchment paper-lined 8 x 8 pan.
  3. Bake for 30 minutes.
  4. Remove from oven and store in fridge to harden for 20 minutes before cutting into 9 squares.
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Apple sandwiches - 6 ways 🍎 Love using apple sl Apple sandwiches - 6 ways 🍎 Love using apple slices for a naturally gluten-free, fiber-rich sweet crunchy cracker swap paired with protein to build satisfying #snckswithstayingpower. What’s your fave combo? 

How to make:
1️⃣Sliced Apples: Started with the sweet & crispy rich red @envyapples which are perfect for sharing & savoring. 🍎
3️⃣Protein: sliced cheese, low sodium deli turkey, nut butter, tuna, cream cheese, smoked salmon, bacon. 🥕🥜
3️⃣Texture: chocolate chips, jam, coconut flakes, chopped nuts, granola. 🍫

#applesandwiches #satisfyingsnacks #glutenfree #protein #fiber #nutritionbymia
Wrap hack - 3 ways ✨Who else has been making the Wrap hack - 3 ways ✨Who else has been making these 2 minute lunch/snacks? Try these sweet + savory combos! How to make below. #wraphack #nutritionbymia

What you’ll need:
🥑Avo Egg: whole grain tortilla, guacamole, eggs cheese, spinach
🍌Dessert: whole grain tortilla, PB, banana, strawberries, chocolate hazelnut butter
🥓BLT: whole grain tortilla, tomato, mayo, bacon, romaine

What to do:
1️⃣Cut a line in the center of a tortilla to the bottom.
2️⃣Add fillings to each quadrant.
3️⃣Start with the bottom left corner, fold the tortilla up, then over to the right, then down.
That’s a wrap on another 30 interview media tour That’s a wrap on another 30 interview media tour✨Shared tangible tips to help you stick to your healthy new year’s resolutions. Catch the segment this month on affiliates nationwide & a recap on nutritionbymia.com. 🥕🥒🍎🍫#healthyresolutions #healthynewyear #nutritionbymia
Protein + fiber snack boxes — three ways to supp Protein + fiber snack boxes — three ways to support your healthy New Year’s diet resolutions! ✨🥒🥕🍫

Studies suggest that 80% of people break their healthy New Year’s resolutions by February; that is why I am excited to share my tangible tips with @russellstoverus this week on TV and radio affiliates across the country:

1️⃣Cut back on added sugar while still satisfying your cravings: Russell Stover Sugar Free chocolates made with stevia extract are an easy and delicious way to achieve this so you can enjoy dessert with all the taste but none of the sugar. 
2️⃣Incorporate fiber and protein at meal and snack time: These nutrients are the most satisfying for the least amount of calories. Think produce and whole grains paired with protein sources like hummus, PB, cheese & yogurt. 
3️⃣Find exercise that you enjoy: Doing any type of movement is better than none. Instead of following fad exercises, find one that you enjoy and is sustainable for your lifestyle.

#sponsored #healthynewyeartips #nutritionbymia
Sharing easy ways to eat healthier in the new year Sharing easy ways to eat healthier in the new year on @8newsnow @lvnowtv 🥕🥒🍎Tune in for smart snacking and cooking tips plus how to make bell pepper chip sheet pan nachos & bloomin’ apples✨#healthynewyear #lasvegas #smartsnacking #nutritionbymia
Coffee cake, anyone? ☕️✨This sweet treat wit Coffee cake, anyone? ☕️✨This sweet treat with benefits is made with naturally gluten-free almond & tapioca flour, a cinnamon sugar crumble topping & @bareorganicssuperfoods immunity coffee boosted with probiotics, ginger, zinc & maitake mushroom. Recipe deats below👇#grainfreecoffeecake #glutenfree #dessertwithbenefits #nutritionbymia

What you’ll need for the cake:
2 cup almond flour, blanched
1/4 cup tapioca flour
1 tsp baking powder
2 tsp cinnamon
1/2 cup coconut sugar
1/4 cup coconut oil
1 @bareorganicssuperfoods Immunity coffee in 1/4 cup of water
2 eggs

For the toppings: 1/2 cup blanched almond flour, 2 tbsp coconut sugar, 1 tsp cinnamon, 3 tbsp coconut oil

What to do:
1️⃣Preheat oven to 350 F.
2️⃣Mix together cake ingredients until uniform and pour batter into a lined or pre-greased 8 x 8 baking pan. 
3️⃣In a bowl, mix together topping ingredients and crumble on top of the cake. Bake for 28-33 minutes or until a toothpick comes out clean when inserted into the center.

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