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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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HUMMUS 6 ways ✨ There are more ways to enjoy h HUMMUS 6 ways ✨ 

There are more ways to enjoy hummus than as a dip for veggies + crackers. @freshcravingssalsa hummus is a good source of ✔️plant protein + fiber (non GMO chickpeas) & ✔️good fats (Chilean olive oil & savory tahini) so it will add staying power to meals and snacks. 🥯🥗🍳Thin out with some water for an easy salad dressing, spread onto wraps and sandwiches for a creamy lower fat mayo swap & even add to your morning egg scramble for easy flavor & creaminess. #hummus6ways #plantprotein #fiber #goodfats #plantbased #nutritionbymia
10-min breakfasts for busy weekdays✨#10minbreakf 10-min breakfasts for busy weekdays✨#10minbreakfast #RDeats #nutritionbymia⁣
⁣
🍌PB & banana toast: toasted whole grain sprouted bread with no-sugar added nut butter & sliced fruit⁣
🥜Stovetop oatmeal: cook with an egg white or protein powder to bump up the protein & top with nut butter and fresh fruit.⁣
🍞Egg breakfast sammie: toasted whole grain sprouted bread with cheese, avocado & arugula. ⁣
🍳Scrambled egg breakfast tacos: topped with salsa, cheese, guacamole & red pepper flakes.⁣
🍓Fruit & veggie smoothie: spinach + a handful of each frozen fruit in my freezer (didn’t measure) + milk.⁣
🧡Yogurt-stuffed papaya: remove seeds from half a small papaya & fill with low-fat plain Greek yogurt & low-sugar granola.⁣
Gut health 101 ✨ Certain carbohydrates such as F Gut health 101 ✨ Certain carbohydrates such as Fructose, Lactose, Oligosaccharides and Polyols (FODMAPS) may cause digestive discomfort in certain people & these are some low FODMAPS swaps. 🍊🍓🥕🥝 @FoodMarble is helping people take control of their digestive health at home and find the foods that cause them digestive discomfort through a simple personal breath test device and app. Find it at FoodMarble.com and use code MIAS15 for 15% off. #guthealth101 #digestivehealth #foodmarblepartner #FODMAPS #nutritionbymia
Chia pudding 3 ways 🍫🥜🍓🌱🍍🥥 Pean Chia pudding 3 ways 🍫🥜🍓🌱🍍🥥

Peanut Butter Chocolate, Strawberry Matcha & Tropical Pineapple! @BobsRedMill chia seeds are a nutrient powerhouse containing ✔️omega-3 fats, ✔️fiber, ✔️iron & ✔️plant-based protein. Because of their high fiber content, they absorb ~10 times their weight in liquid which contributes to satiety. Which one do you want to try? ✨Recipe deats below👇 #chiapudding #plantprotein #fiber #omega3fats #nutritionbymia

What you’ll need:
FOR THE BASE:
3 tbsp chia seeds
1 tbsp maple syrup
3/4 cup liquid of choice (I used almond milk & coconut milk)

ADD-INS:
💕PB chocolate: 1 tbsp pb, 1 tbsp peanuts, 1 tsp chocolate chopped, 1 tsp cacao powder
🍓Strawberry Matcha: 1 tsp matcha powder, 1/4 cup sliced strawberries, 1/4 cup mashed strawberries
🍍Tropical pineapple: 2 tbsp coconut flakes, 1/4 cup diced pineapple, 1/4 cup mashed pineapple

What to do:
🍫For PB chocolate: whisk together base ingredients and cacao powder in a medium bowl and allow it to sit for 5 minutes. It should begin to form a gel. Give it another stir and place in the fridge overnight. Transfer half the chia pudding to a parfait glass, top with pb and top with remaining chia pudding. Serve with peanuts & chocolate.

🍓For strawberry matcha: whisk together base ingredients and matcha powder in a medium bowl and allow it to sit for 5 minutes. It should begin to form a gel. Give it another stir and place in the fridge overnight. Transfer half the chia pudding to a parfait glass, top with mashed strawberries and top with remaining chia pudding. Serve with sliced strawberries.

🍍For tropical pineapple: whisk together base ingredients and matcha powder in a medium bowl and allow it to sit for 5 minutes. It should begin to form a gel. Give it another stir and place in the fridge overnight. Transfer half the chia pudding to a parfait glass, top with mashed pineapple and top with remaining chia pudding. Serve with sliced pineapple and coconut flakes.
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🍍Tropical: 2 tbsp coconut yogurt + fresh pineapple & coconut flakes
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🥒Low carb: cherry tomatoes, cucumber coins, salami, fresh mozarella.
🥕Vegan: rainbow carrots with hummus & @hippeas_snacks vegan white cheddar organic baked chickpea puffs which are GF & have 4 g of plant protein & 3 grams of fiber.
🍳Breakfast for snack: egg, roasted potatoes & bacon or turkey bacon.

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