Healthy for
Cookbook
Thanksgiving
Haley Wales
@lovinyourselfhealthy
Haley Wales
@lovinyourselfhealthy
Hello, My name is Haley Wales, and my passion is helping Motivated Individuals Reach Their Weight Loss Goals & Create Healthier Habits With A Structured Nutritional Plan, Education, & Accountability.
The Goal Is To Reach OPTIMAL Health & Sustain A Healthy Lifestyle Feeling GOOD, STRONG, & CONFIDENT
Feel free to contact me if you want to learn more about reclaiming! your health!
If you would like to connect with me on Facebook, Instagram, or fill out a free health assessment, please click here.
Note from Haley
It’s no secret. The holiday season can totally RUIN all the hard work you’ve done throughout the entire year if you’re not careful. You will be able to survive and thrive without feeling deprived when it comes to enjoying good food if you take the time to prepare, be mindful of what you eat and have a few really good holiday eating strategies under your belt. It was an amazing feeling last year when I lost and maintained 80 pounds during the Holidays!
To help, I’ve created a Holiday Survival Guide! I’ve assembled a little list of ideas from my experience and friends and clients. Take a few minutes to read this article and see which one(s) resonates most with you. Write them down & look at them as needed. These little tips can be the difference between skinny jeans or baggy sweats for January. What will you be wearing? The choice is yours.
XO-
Haley
Healthy Holidays
Survival Guide
At a Party:
Rule 101; NEVER go to a party famished! Consume a healthy snack/light meal containing some lean protein and/or healthy fats and carbohydrates that are high in fiber to satisfy your hunger.
Buffet: scope out all food choices before Take only what really appeals to you and in small amounts.
Position yourself away from the food table, or put yourself near the table with the vegetables or fruit and dip platter.
Limit alcohol; switch between an alcoholic drink and water, seltzer, or diet beverage. Alcohol is loaded with calories and can lower inhibitions, thus impairing food choices.
Socialize…Isn’t that what you’re there for anyway?
Bring a food you know you can eat (you’ll seem very hospitable!)
Fill up on green salad, non-starchy vegetables (watch sauces), and fresh fruit; the more room these foods take on your plate, less room for other high-calorie foods.
Choose higher fiber, nutrient-dense side dishes for your starches (watch sauces); sweet potatoes and winter squashes are loaded with beta carotene, vitamin C, and fiber, among other antioxidants.
Behavioral Tips:
Don’t allow food to be the center of the holiday season…remember what the true meaning of holiday spirit is.
Make your own traditions: go for a group walk after eating to check out the holiday lights, have a snowman-making contest…be ACTIVE!
Identify EMOTIONAL hunger and PHYSICAL hunger; rate your physical hunger before you eat…if you truly do not know if you are hungry, you probably aren’t!
If you are an emotional eater or eat in response to stress, have a list of other ways to cope with these feelings and refer to it! Remember that NO amount of food can replace feelings of loneliness, sadness, or depression! Reach out for help and talk things out.
Don't abandon exercise at this especially stressful time of year; Exercise will only help to deal with stress better.Have options for exercising when time is limited; can’t get to the gym? Strap on some sneakers and walk/run around your neighborhood, do an exercise DVD in your own home, jump on the treadmill in the basement or grab that jump rope and head outside.
Don't forget about weight/resistance training; these sessions can keep metabolism peaked for hours afterwards (when you’re at that party!) Keep dumbbells, bands, and exercise ball handy at home for inexpensive options! Try Pilates or power yoga for more variety to your regular weight routine; your body will thank you for the challenge!
Enlist support from family members; let them know your goals and help you brainstorm solutions to your obstacles! Sign contracts with family members to keep you accountable. AVOID anyone who may sabotage your efforts.
Holiday Cooking Tips:
Experiment with recipes before serving them to guests; very often the fat can be cut down drastically or replaced with “lighter” versions without sacrificing flavor.
Replace ½ oil or butter in baked goods (especially breads, cakes, cookie bars or brownies) with prune puree (or prune baby food) or applesauce to save 120 calories per tablespoon (that’s 960 calories in ½ cup!)
Add FLAVOR to food without adding extra calories by using intensely flavored spices and herbs. For great ideas, visit the recipes section below!
Crustless Turkey Cheddar Quiche
Ingredients
- 7 ounces turkey, cooked and cubed (1 Leanest)
- ⅔ cup reduced fat cheddar cheese (⅔ Lean)
- 1 tbsp butter (2 Healthy Fats)
- ¼ cup onion (4 Condiments)
- 1 tsp minced garlic (1 Condiment)
- 1 ½ cups fresh broccoli florets cooked, chopped finely (3 Greens)
- 4 eggs (1 ⅓ Lean)
- ½ cup unsweetened cashew milk (½ Condiment)
- ¼ tsp salt (1 Condiment)
- ¼ tsp pepper (½ Condiment)
Instruction
Preheat 375 degrees. Melt butter in a medium skillet over medium high heat. Cook onion and garlic until onions are translucent. Layer turkey, cheese and broccoli in a 9 inch pie dish. In medium bowl, beat eggs, cashew milk, salt, and pepper with a fork. Pour over turkey, cheese, and broccoli. Bake 40 to 45 minutes or until knife inserted in center comes out clean. Let stand 10 minutes before serving.
Baked Spinach Dip
Ingredients
- 1 ½ cups hearts of palm chopped (artichokes are higher in carbohydrates)
- 1 cup part skim ricotta cheese
- 3 Tablespoons low fat cream cheese
- 1/4 cup Parmesan cheese (grated)
- 4 ounces part skim Mozzarella cheese (small cubes)
- 1 teaspoon minced garlic
- 1 ½ cups frozen spinach, thawed and squeezed of its juices
Instruction
1 Preheat oven to 375°F.
2 Mix together Parmesan cheese, Mozzarella, spinach, and hearts of palm.
3 Combine remaining ingredients and mix with spinach mixture.
4 Bake for 20-30 minutes.
Serve with fresh veggies!
Makes 4 servings
Jalapeno Popper Chicken Dip
Ingredients
Instruction
- 12 ounces cooked shredded chicken breasts or use the breast meat from a rotisserie chicken from the grocery store (2 Leaner)
- 3/4 cup Fage low fat plain Greek yogurt (1/2 Leaner)
- 4 ounces reduced fat cream cheese (4 Healthy Fats)
- 6 slices turkey bacon cooked and crumbled (1/2 Lean)
- 3 ounces canned jalapenos, diced (3 Optional Snacks)
- 1/2 tsp garlic powder (1 Condiment)
- 1/2 tsp onion powder (1 Condiment)
- 1/4 cup grated fresh Parmesan cheese (4 Condiments)
- 1 cup shredded reduced fat sharp cheddar cheese, divided (1 Lean)
Preheat oven to 375 degrees.
Combine shredded chicken, yogurt, and cream cheese in a medium-sized bowl.
Add crumbled turkey bacon, diced jalapenos, garlic powder, onion powder, parmesan cheese, and 1/2 cup cheddar cheese.
Stir until combined. Pour the mixture into a baking dish.
Top with remaining 1/2 cup shredded cheese.
Bake for 20 minutes or until the cheese has melted.
Makes 4 Servings
Sausage Cauliflower Rice Stuffing
Ingredients
Instruction
- 7 oz Jennie-O bulk turkey sausage ~ 5 oz cooked (1 Lean)
- 2 tbsp light butter (2 Healthy Fats)
- ½ cup diced celery (1 Green)
- 1 cup diced mushrooms (2 Greens)
- ⅓ cup diced yellow onion (5 Condiments)
- 2 oz chopped walnuts (4 Optional Snacks)
- 4 ½ cups fresh riced cauliflower (9 Greens)
- ½ cup chicken broth (½ Condiment)
- 1 tsp ground sage (½ Condiment)
- 1 Tbsp chopped fresh thyme (½ Condiment)
- 1 Tbsp chopped fresh rosemary (½ Condiment)
- 1 tsp poultry seasoning (1 Condiment)
- ½ tsp salt (2 Condiments)
- ½ tsp black pepper (1 Condiment)
- 2 tbsp fresh parsley for garnish (½ Condiment)
Add the broth, sage, thyme, rosemary, poultry seasoning, salt and pepper mixing well. Cover and cook for 5 minutes. Then add the cooked sausage and cook for an additional 5 minutes or until liquid is absorbed and cauliflower is tender Garnish with fresh parsley.
Makes 4 Servings
Loaded Cauliflower Bake
Ingredients
- 4 cups cauliflower florets
- 3 ounces reduced-fat cream cheese, cubed
- 1/2 cup sour cream
- 1/4 cup green onion, sliced
- 1/4 cup Kraft reduced-fat parmesan cheese
- 6 slices turkey bacon, cooked and crumbled
- 1 cup reduced-fat sharp cheddar cheese, divided
Instruction
Preheat oven to 350 degrees.
Lightly spray a glass casserole dish with non-stick cooking spray.
Place cauliflower in a large pot of boiling water and cook until cauliflower is tender.
Add 3/4 of the bacon, green onions, cream cheese, sour cream, 1/2 cup cheddar cheese and Parmesan to the mashed cauliflower.
Spread mixture evenly in a small glass casserole dish.
Sprinkle with remaining 1/2 cup of cheddar cheese and reserved bacon.
Bake 20 minutes covered or until hot and bubbly.
Remove the lid and bake an additional
5 minutes or until cheese has melted.
Serve warm.
*This reheats very well and can be frozen and thawed in the fridge, then reheated.
Makes 4 Servings
Skinny Broccoli Salad
Ingredients
- 3 cups broccoli florets (6 Greens)
- 1/4 cup 2% Fage plain Greek yogurt (1/6 Lean)
- 2 tbsp reduced fat mayo (2 Healthy Fats)
- 2 packets Nu Naturals Stevia or sweetener of choice (2 Condiments)
- 1 tbsp apple cider vinegar (1/2 Condiment)
- 1/4 tsp salt, optional (1 Condiment)
- 2 tbsp low sodium real bacon bits (2 Condiments)
- 1 oz sliced almonds (2 Optional Snacks)
- 1/3 cup reduced fat shredded cheddar cheese (1/3 Lean)
Instruction
Place washed broccoli florets in a medium sized bowl, set aside.
In a small bowl, combine yogurt, mayo, sweetener, vinegar and salt. Stir until smooth.
Pour yogurt mixture over broccoli and stir until all combined. Add sliced almonds, bacon and cheese. Toss gently until all pieces are evenly coated.
Makes 2 Servings
Ingredients
- 1 lb. green beans trimmed
- 8 oz mushrooms sliced
- 5 teaspoons olive oil
- 1 1/2 tbsp balsamic vinegar
- 6 garlic cloves minced
Balsamic Garlic Roasted Green Beans and Mushrooms
Instruction
Preheat oven to 425 degrees. Line a large, rimmed baking sheet with parchment paper and mist with non-fat cooking spray. In a large bowl, whisk together the oil, vinegar and garlic. Add in the veggies and toss to coat. Spread out the green beans and mushrooms evenly onto the pan, then sprinkle with salt and pepper. Place in oven and roast for about 20 minutes, or until veggies are well browned.
Makes 5 servings
Air Fryer Turkey Breast
Ingredients
- 4 1/2 lb fully defrosted turkey breasts, on the bone,
- backbone removed * (6 Leaner)
- 1 tbsp olive oil (3 Healthy Fats)
- 1 ½ tsp salt (6 Condiments)
- ½ tsp black pepper (1 Condiment)
- 1 tsp poultry seasoning (1 Condiment)
- 1 tsp dried sage (½ Condiment)
- 1 tsp dried thyme (1 Condiment)
Instruction
Preheat air fryer to 350 degrees.
Rub ½ tbsp of olive oil on one side of the turkey breast. Then rub the other ½ tbsp on the other side. This will allow the seasonings to stick to the turkey breast. Sprinkle salt, pepper, poultry seasoning, sage and thyme evenly over turkey.
Cook breast side down for 20 minutes. Then turn the turkey over and cook for 30 to 40 min or until thermometer reaches 160 to 165 degrees on the thickest part of the breast. Rest for 10 to 15 minutes. If you slice too soon, the juices will run out leaving you with one dry turkey.
* I bought a 7 lb bone in turkey breast, with backbone and ribs. Once defrosted, it weighed a little over 4 1/2 lbs. When cooked and the bones and skin were removed, it only weighed 42 oz (6 Leaner).
Makes 6 Servings
Ingredients
- 3 cups jicama peeled and cubed or sliced thin (6 Greens)
- 3 tbsp light Land O' Lakes Butter with Canola Oil, melted (3 Healthy Fats)
- 1/4 tsp apple pie spice (1/2 Condiment)
- 1/4 tsp ground cinnamon (1/2 Condiment)
- 3 packets stevia in the raw (3 Condiments)
- Optional Toppings:
- 2 tbsp Walden Farms maple syrup (1 Condiment)
- 2 tbsp Fat Free Reddi Whip (1 Condiment)
Baked Cinnamon Jicama (Apples)
Instruction
Preheat oven to 350 degrees. Line a cookie sheet or baking pan with non-stick foil.
Mix jicama with melted butter in a medium-sized bowl. Add cinnamon, apple pie spice, and stevia, stirring until combined. Pour onto a foil-lined pan. Cover with foil. Bake for 20 minutes. Uncover and bake for an additional 15 minutes.
The jicama will not get completely soft when baking. Expect to have a slightly crisp center when eating and a slightly sweetened taste. Enjoy!
3 (1 cup) servings