Healthy Holidays! A Healthier holiday menu


Cheesy Cauliflower Biscuits

Turkey Meatloaf

Mashed Fauxtatoes

Green Bean Casserole

Cauliflower Rice Stuffing

Crustless Pumpkin Pie

All recipes are compliant with the Optimal Weight 5&1 Plan

Cheesy Cauliflower Biscuits

Adapted from http://www.cookinglight.com/cooking-101/cheesy-cauliflower-biscuits

This recipe makes 4 servings

Each serving provides about 1/2 lean, 2 green, and 1.25 condiments


4 cups cauliflower

3 tsp minced garlic

½ cup plain low-fat Greek yogurt

½ cup reduced-fat cheese

2 eggs

2 egg whites

¼ tsp salt

½ tsp pepper


Make Mashed Cauliflower Preheat the oven to 400°F. Steam cauliflower for about 10-12 minutes or until very tender, then transfer to a food processor. Add minced garlic and pulse several times until smooth and creamy.

Transfer mashed cauliflower into a large mixing bowl. Add in two whole eggs, cheddar cheese, Nonfat Greek yogurt, salt and pepper and mix together.

In a separate bowl, beat egg whites until stiff. Then, slowly fold the egg whites into the cauliflower mixture.

Coat a mini muffin pan with cooking spray of your choice. Then fill the cups to the top with the cauliflower mixture. Bake for 20-25 minutes, until golden brown. Remove from the pan, and set on a cooling rack.

NOTE: for best results, use MINI muffin pans. Larger pans leave the muffins a little soggy.

Turkey Meatloaf

This recipe makes 4 servings

Each serving contains 1 Lean, 3 Green, 3 Condiments, and 1 Healthy fat


1/2 cup diced leeks

1/2 cup diced celery

2 garlic cloves, minced

2 tsp olive oil

1 tsp dried oregano

1 tsp dried parsley

1/2 tsp dried thyme

1/4 tsp salt

1 1/2 lbs 95-97% lean ground turkey

1 cup petite diced tomatoes

2 tbsp yellow mustard

1 tbps Worcestershire sauce

1/4 tsp pepper

2 eggs


Preheat oven to 350 degrees.

Saute the leeks, celery, and garlic in olive oil along with the oregano, parsley, thyme, and salt. Remove from heat and place in a large mixing bowl.

Add uncooked beef, tomatoes, mustard, Worcestershire sauce, pepper, and eggs to the bowl and mix well.

Lightly grease a pan and pour mixtureinto the pan.

Bake at 350 degrees for 25 minutes or until done. (internal temperature of 160 degrees).

NOTE: You can pour mixture into muffin pans to make individual meatloaf muffins, and top with piped Mashed Fauxtatoes (see recipe below)

Mashed Fauxatoes

Makes 1 serving

Each serving consists of 3 Green, 2 Condiments, and 1 Healthy Fat


1.5 cups Cauliflower

Chicken Broth

1 tbsp low fat cream cheese

2 tbsp Sour Supreme (a low-fat non-dairy tofu-based sour cream substitute)

5 sprays No Calorie Butter Spray




Boil 1.5 cups cauliflower in 85% chicken broth 15% water mixture

Cook until you can easily spear the cauliflower with a fork.

Drain the cauliflower -- very thoroughly!

Add 1 tbsp low fat cream cheese, 2 tbsp Sour Supreme, 5 sprays of Butter spray, and dashes of salt and pepper to taste.

Use a blender (we prefer immersion blender) to mash the califlower thoroughly

Eat and enjoy with your protein!

Green Bean Casserole

Makes 4 servings

Each Serving: 1/4 leaner, 3 greens, 1/2 healthy fat, 3 condiments


1, 16 oz. bag frozen whole green beans

Cooking spray

2 cups mushrooms, chopped

1/4 cup diced yellow onion

1 clove garlic, minced

3/4 cup nonfat, plain Greek yogurt

1/4 cup reduced-fat sour cream

1 tsp cornstarch

1/2 packet Stevia

1/2 tsp salt

1/2 tsp pepper

1/2 cup reduced fat, shredded cheddar cheese

2 Tbsp grated Parmesan cheese


1) Preheat oven to 350 F

2) Microwave green beans according to package directions

3) Lightly grease a medium-sized skillet, and heat over medium heat. Cook mushrooms, onion, and garlic until tender, abut 5-7 minutes. Combine mushroom mixture with green beans in a medium-sized bowl, and let it cool

4) Meanwhile, combine Greek yogurt, sour cream, cornstarch, stevia, salt, and pepper in a small bowl. Toss vegetables in sauce mixture until evenly coated. Add cheddar cheese and mix until well combined

Cauliflower Rice Stuffing!

Yield: 2 servings

Per serving: 3 Green | 2 Healthy Fats | 3 Condiments


1 Tbsp unsalted butter

1 cup diced celery

1 cup diced mushrooms

1/3 cup diced yellow onion

2 oz chopped walnuts

4 cups riced cauliflower

½ cup chicken stock

1 Tbsp chopped fresh sage

1 Tbsp chopped fresh rosemary

½ Tbsp poultry seasoning

½ tsp salt


1) Heat butter in a large skillet over medium heat. Add celery, mushrooms, onion, and walnuts. Sauté for five minutes.

2) Add cauliflower rice, sauté for an additional two minutes.

3) Add stock and seasoning; mix well. Cover and cook until liquid is absorbed, 12 to 15 minutes.


Crustless Pumpkin Pie

Source: http://www.sandyskitchenadventures.com/2015/10/baked-kabocha-or-crustless-pumpkin-pie.html

Makes 4 Servings

Each serving contains 1 Green, 1 Condiment and 1 Snack (optional) per Serving


2 cups roasted kabocha squash

1/4 cup unsweetened cashew or almond milk

2 egg whites

1/2 tsp ground cinnamon

1/2 tsp pumpkin pie spice

1/2 tsp maple or vanilla extract

1 packet NuStevia

28 Walnut halves


Prepare kabocha:

Preheat oven to 400 degrees. Line a baking pan with non-stick foil. If the skin is too tough to cut, place kabocha in the microwave for 1 to 2 minutes. Cut the squash in half.

Spoon out all the seeds. You can cut or peel the skin off before baking, but I found it easier to peel after baking. Do whatever you prefer. Cut the squash into wedges. Lay the wedges on the prepared pan. Spray the wedges with non-stick cooking spray. Bake for 30 minutes. Flipthe squash over. Spray with cooking spray. Bake for 10 to 15 minutes or until it is cooked.

Let cool.

Once cooled, peel or cut off the skin with a knife. Normally I eat the skin when roasting but for this particular recipe, I like to remove the skin for a smoother richer taste.

Measure out 2 cups of cooked squash, without the skin. Use the rest of the squash for another time.

To make pies

Preheat oven to 425 degrees. Spray 4 ramekins with non-stick cooking spray. Add 2 cups of squash, without the skin, and the rest of the ingredients, except walnuts to the blender. Blend until smooth. Pour mixture into ramekins. Bake for 15 minutes.

Reduce heat to 350 degrees. Remove ramekins from oven and evenly distribute the walnuts on top of each ramekin. Bake for an additional 25 minutes.

Consider These Options

Option 1: Enjoy the benefits of getting on/staying on program

-Have enough energy to do your holiday shopping (fat burn mode!)

-Feeling confident in front the camera at holiday parties

-Experience little or no hunger and cravings

-Continue moving forward in your health and start the New Year as the New You!

Option 2: Stay on program EXCEPT for holiday meals

-Keep moving forward in your health goals

-Have additional flexibility in your meals

-Spend time getting back into fat burn mode after the holiday meals

-Potentially experience cravings and hunger

Option 3: Go into maintenance mode

-Avoid gaining weight

-Have additional flexibility in your meals

-Potentially experience cravings, hunger and lack of energy

Here is a great video to watch that will also give you some healthy holiday tips.