Thriving Through the Holidays! Healthy Holidays from your favorite health coaches!

The Holidays are the perfect opportunity to slow down, take care of ourselves, and enjoy life a little more!

Fall/Winter means warm clothes, cozy fires, shorter days, and even occasional comfort foods. Fortunately, you can enjoy delicious seasonal recipes without having those choices taking a toll on your health, your waistline, or your energy levels! We think you may enjoy some of these tasty options. :)

Enjoy some of our favorite seasonal and holiday recipes!

From all of the coaches on Thriving Through the Holidays



Crispy Zucchini Chips


1 1/2 cups before cooked - confirmed by Nutrition Support (3 Greens)

1 teaspoon olive oil (1 Healthy Fat)

1/8 tsp sea salt (1/4 Condiment)


Preheat oven to 200 degrees. Line a large baking sheet or two small baking sheets with parchment paper. Spray lightly with cooking spray. Place zucchini slices in a single layer on parchment paper. Bake for 3 1/2 to 4 hours until desired crispness, turning zucchini slices occasionally.

Servings: 1 1/2 cups or 3 greens, 1 healthy fat and 1/4 Condiment

Cheese Stuffed Jalapenos


2 light laughing cow cream cheese (1 Healthy Fat)

1/4 cup 2% reduced fat Mexican Three Cheese Blend (1/4 Lean)

1/8 tsp Worcestershire sauce - I left this out (1/2 Condiment)

3 to 4 Jalapenos, depends on size (1 Green)

1 tbsp grated parmesan cheese (1 Condiment)


Cut jalapenos in half lengthwise; remove seeds and membranes. In a large saucepan, boil peppers in water for 5-10 minutes (the longer you boil the peppers, the milder they become). Drain and rinse in cold water; set aside.

In a small mixing bowl, beat thelaughing cow cream cheese, cheddar cheese and Worcestershire sauce (optional). Spoon 2 teaspoonfuls into each jalapeno half; sprinkle with grated Parmesan cheese. Place on a greased baking sheet. Bake at 400 degrees F for 5-10 minutes or until cheese is melted. Serve warm.

1/4 Lean, 1 Green, 1 1/2 Condiments with the Worcestershire sauce or 1 without it and 1 Healthy Fat

Chicken Parmesan Meatballs


1 lb 93% ground chicken (2 1/4 Lean)

1/4 cup grated Parmesan cheese (4 Condiments)

1/4 tsp pepper (1/2 Condiment)

1/2 tsp garlic salt (2 Condiments)

1/2 tsp Italian seasoning (1 Condiment)

1/4 tsp onion powder (1/2 Condiment)

3/4 cup reduced fat mozzarella cheese, divided (3/4 Lean)

1 1/2 cups Great Value Italian diced tomatoes, divided (3 Greens)


Preheat oven to 350 degrees.

Lightly spray a 13 x 9 inch glass dish with cooking spray.

Blend diced tomatoes in a blender or small chopper to resemble tomato sauce or until desired consistency.

Combine ground chicken, Parmesan cheese, and spices. Add half of the mozzarella cheese (1.5 oz or 1/4 cup plus 2 tbsp). Measure out 3 tbsp of tomato sauce and add to the ground chicken mixture until completely combined.

Form into meatballs. Since this recipe makes three servings, I made twenty-one meatballs. It is so much easier to divide the meatballs evenly when they are in increments of three such as 15, 18, 21, and so on.

Place meatballs in prepared glass dish. Bake for 25 minutes.

Spread tomato sauce over meatballs and sprinkle with the leftover mozzarella cheese.

Broil until cheese is melted. Divide the meatballs into 3 servings. Enjoy!

3 Servings with 1 Lean, 1 Green (need 2 more!) and 2.6 Condiments per serving

Cauliflower Bread Sticks


1 cup raw grated cauliflower or 100 grams (2 Greens)

1/4 cup egg substitute * You are allowed up to 2 oz of additional protein per Nutrition Support on occasion

1 cup or 4 oz shredded reduced fat mozzarella cheese, divided (1 Lean)

Garlic salt and Italian seasonings, to taste (Optional)

Marinara Sauce

1/2 cup Italian diced tomatoes - less than 5 g of carbs per serving (1 Green)


1/4 cup Walden Farms Marinara Sauce (2 condiments) You would still need 1 more Green


1/4 cup Rao's Pasta Sauce (1 Green)


Puree Italian diced tomatoes in a small chopper. Set aside.

Preheat oven to 350. Mix cauliflower, 1/4 cup egg substitute, and 3 oz or 3/4 cup shredded mozzarella together in a bowl until combined. Line a 9 x5 loaf pan with parchment and lightly spray with Pam. Pour mixture into pan about 1 -1/2 inch deep. (It is okay if the mixture does not cover the entire pan). Bake at 350 for 30 min or until set. Lift the edges of the parchment and place bread with parchment on to cookie sheet. Carefully use a spatula to lift the edges of the dough off the parchment and flip the dough. Bake for an additional 15 minutes at 450 degrees. Take out of oven and with a pizza cutter, slice strips through set dough. Separate slightly. Sprinkle with garlic salt, Italian seasonings and 1 oz or 1/4 cup 2% reduced fat mozzarella or three cheese blend. Continue baking at 450 degrees for about 10 more minutes until cheese is melted. Serve with marinara sauce.

Makes 1 Full Lean & Green with 2 Condiment servings.

Side Dishes

Cauliflower Mashed "Potatoes"


1 1/2 cup cooked cauliflower (3 Greens)

2 Light Laughing Cow Cheese Wedges (1 Healthy Fat)

1/16 tsp (half of 1/8 tsp) Salt (1/4 Condiment)

1/8 tsp pepper (1/4 Condiment)


Combine all ingredients in a bowl and use a hand mixer and mix until creamy. You can also use a food processor for this.

*You can also substitute 1 tbsp reduced fat cream cheese for the laughing cow cheese. This will count as 1 extra condiment.

All your greens and 1/2 Condiment and 1 Healthy Fat

Al Fresco Green Bean and Tomato Saute


2 1/2 cups fresh green beans when cooked or 312.5 grams (5 Greens)

Enough to equal 1/2 cup grape tomatoes when cooked or 120 grams (1 Green)

1 tbsp Ken's Lite Northern Italian Dressing with Basil and Romano (1 Condiment)

2 tsp reduced fat parmesan cheese (0.66 Condiments)

1/8 tsp pepper (0.25 Condiments)


Place green beans and 1/2 cup water in covered microwaveable container and microwave for 5 minutes. Drain green beans and place in skillet with tomatoes. Add salad dressing and saute until tomatoes are soft. Add grated parmesan cheese and freshly ground black pepper. Stir to combine.

2 Servings with 3 Greens and 1 Condiment per serving

Roasted Kabocha Squash Soup


3 cups roasted kabocha squash (6 Greens)

2 cups chicken broth (2 Condiments)

1 1/2 cups unsweetened cashew milk (1 1/2 Condiments)

1/2 tsp garlic powder (1 Condiment)

1/4 tsp onion powder (1/2 Condiment)

1/2 tsp dried parsley (1/6 Condiment)

1/8 tsp black pepper (1/4 Condiment)


In a medium saucepan, combine all ingredients over medium high heat.

Bring the mixture to a boil and then let simmer for 10 to 15 minutes.

This simmering will get the flavors blended. Let cool slightly.

Add mixture to a blender and blend until smooth.

Evenly distribute the mixture into two bowls.

2 servings with 3 Greens and 2.7 Condiments per serving

Serve this soup with your favorite Lean!

Main Dishes

Taco Bake



8 tbsp or 1/2 cup reduced fat cream cheese, softened (8 Condiments)

1/4 cup egg beaters (0.125 Lean)

5 tbsp Fat free half and half (5 Condiments)

1/2 teaspoon taco seasoning (.25 Condiment)

8 ounces low fat Mexican cheese blend, shredded (2 Lean)


24.37 ounces 93% fat free ground beef, cooked (4.875 Lean)

4 teaspoons taco seasoning (2 Condiments)

1 cup tomato puree - tomatoes chopped then pureed to equal 1 cup (4 Greens)

4 ounces chopped green chilies (8 Condiments)

4 ounces Mexican cheese blend, shredded (1 Lean)


For the crust, beat the cream cheese and eggs until smooth. Add the cream and seasoning. Grease a 9"x13" baking dish; spread the cheese over the bottom. Pour in the egg mixture as evenly as possible. Bake at 375ºF, 25-30 minutes. Let stand 5 minutes before adding the topping.

For the topping, brown the hamburger; drain fat. Stir in the seasoning, tomato sauce and chilies. Spread over the crust. Top with cheese. Reduce oven to 350ºF and bake another 20 minutes or so until hot and bubbly.

Serve with your favorite veggies!

8 servings with 1 Lean, 3 Condiments, and 1/2 Green per serving (You will need 2 1/2 more greens per serving)

Cauliflower Pizza Crust



1 cup Grated Raw Cauliflower or 100 g (2 Greens)

1/4 cup Egg Whites from the carton (1/8 Lean)

1/2 cup or 2 oz 2% Reduced Fat Three Cheese Mexican Blend (4/8 Lean)

1/8 tsp garlic powder - optional (1/4 Condiment)

1/8 tsp basil - optional (1/8 Condiment)


1/4 cup + 2 tbsp or 1.5 oz 2% reduced fat Mozzarella cheese (3/8 Lean)

1/2 cup Italian diced tomatoes or Rotel tomatoes, canned - less than 5 g of carbs per serving or an approved pasta sauce such as 1/4 cup Bella Vita Roasted Garlic Pasta Sauce found at www.netrition.com (1 Green)


Measure out 1/2 cup diced tomatoes and puree in blended or chopper. I just pulsed for a few seconds in my little chopper. Set aside. Or you can use an approved pasta sauce such as Bella Vita roasted garlic pasta sauce. It also comes in spicy tomato, tomato basil, and meat flavored.

Preheat oven to 425 degrees. Place parchment paper on a cookie sheet and spray lightly with cooking spray. Combine grated cauliflower, egg beaters, cheese, garlic powder and basil until mixed completely. Spoon mixture on prepared pan. Use the back of a spoon to thin out mixture (or your hands) and form a circle about the size of a dinner plate without the rim. The thinner the crust the less chance of it being soggy. Bake for 25 minutes. Carefully flip the pizza crust over using a spatula to lift all edges of the crust off the parchment first. Bake an additional 10 to 15 minutes until edges are really brown and crisp. Mine are usually burnt around the edges but it won't taste burnt. Let cool.

Add tomato sauce and cheese on top. Broil until cheese is melted about 5 to 10 minutes. If you are making several cauliflower pizza crusts like I usually do, you can put the cooled crusts in gallon size Ziploc bags. I usually can fit 4 to 5 pizza crusts in a Ziploc bag. No need to wrap each one in foil. They won't stick to each other. When ready to eat, take it out of the freezer as you would a normal store bought frozen pizza. Top with sauce and toppings. Bake for about 10 minutes at 425 degrees or until cheese has completely melted. I can usually get 4 to 5 pizzas from one head of cauliflower! Enjoy!

1 Complete Lean and Green Meal, 0.37 Condiments (Not even 1 Condiment!), with no Healthy Fat required

Mexican Ground Beef Casserole


4 1/2 cups spaghetti squash, cooked (9 Greens)

1 can Rotel tomatoes (2 1/2 Greens)

1/4 cup green pepper, chopped (1/2 Green)

1.25 pounds 93% lean ground beef (3 Leans)

2/3 cup shredded 2% reduced fat Mexican style cheese (2/3 Lean)

1/2 cup 2% plain Fage Greek yogurt (1/3 Lean)

1/2 cup red enchilada sauce (8 Condiments)

3 tbsp reduced fat cream cheese (3 Condiments)

1/2 tsp chili powder (1 Condiment)


Preheat oven to 350 degrees.

In a medium sized bowl, combine enchilada sauce, Greek yogurt, cream cheese, and chili powder. Stir until combined. It is okay if the mixture is a little lumpy from the cream cheese. The cream cheese will eventually melt when combined with the warm ground beef and spaghetti squash. Set aside.

Over medium high heat, add ground beef, chopped green peppers, and can of Rotel tomatoes to a large skillet. Cook until ground beef is no longer pink and green pepper is tender. Drain meat of all fat and liquid.

Add spaghetti squash and enchilada sauce to the ground beef mixture. Stir until everything is combined.

Pour the mixture into a casserole dish. I used a deep 9 inch square casserole dish. Top with Mexican style cheese. Bake for about 25 minutes or until cheese is melted.

4 Servings with 1 Lean, 3 Greens, and 3 Condiments per Serving (No Healthy Fats required)

Spaghetti Squash Lasagna


3 ounces Jennie-O Sweet Italian Turkey Sausage (1/2 Lean)

1/4 cup 2% Mozzarella Cheese, shredded (1/4 Lean)

1/4 cup Part-Skim Ricotta Cheese (1/4 Lean)

1/4 tsp Garlic Powder (1/2 Condiment)

2 tsp grated Parmesan Cheese (2/3 Condiment)

1/2 tsp dried Basil (1/2 Condiment)

1 cup Spaghetti Squash, cooked (2 Greens)

1/4 cup Rao's Marinara Sauce (1 Green)


Preheat oven to 375 degrees.

Cut spaghetti squash in half lengthwise and scrape out the seeds with a spoon.

Place spaghetti squash on a baking sheet and spray with olive oil cooking spray.

Season lightly with salt and pepper, if desired.

Place the spaghetti squash cut side down on the baking sheet.

Bake for about 45 minutes or until squash is tender.

Remove from oven and let cool.

Using a fork, scrape the flesh to get spaghetti-like strands.

Measure out 1 cup of spaghetti squash and place on the bottom of an oven-safe container.

I used foil containers because I wanted to make extra to freeze for future meals.

The foil containers are great to use from freezer to oven.

Sprinkle garlic powder and dried basil on top of spaghetti squash.

Then drop small spoonfuls of the ricotta on top.

Remove the Italian sweet sausage from their casings.

Place the sausage in a medium sized skillet and cook over medium-high heat until cooked thoroughly.

Drain the fat from the sausage.

Measure out 3 ounces of cooked sausage using a food scale.

Sprinkle the sausage on top of the ricotta cheese.

Then add Rao's marinara sauce on top of the sausage.

Next, add mozzarella cheese and parmesan cheese.

At this point, you can freeze the containers or you can bake them.

If you freeze them, place it in the fridge the night before you plan to eat them.

Bake at 350 degrees for about 35 to 40 minutes or until heated thoroughly.

If you wish to bake now, bake at 350 degrees for about 30 to 35 minutes or until heated thoroughly.

1 Lean, 3 Greens, and 1.6 Condiments per serving

Shrimp or Chicken Fried "Rice"


2-3/4 cup grated cauliflower (5.75 Green)

1/4 cup green onion, chopped (.25 Green)

1/4 tsp garlic powder (.5 Condiment)

1/4 tsp ginger (.5 Condiment)

3 tbsp lite Soy Sauce (3 Condiments)

3 eggs beaten (1 Lean)

7 oz shrimp, cooked or 6 oz chicken, cooked and cubed (1 Lean)

Dash of red pepper flakes (optional)

1 tsp olive oil - if using chicken or 2 tsp olive oil - if using shrimp


Cook eggs in skillet sprayed with a little bit of Pam. Scramble eggs until done, but still moist. Set aside. In a wok or large skillet, heat 2 tsp olive oil if using chicken or 2 tsp olive oil if using shrimp over medium high heat. Heat oil with finely diced white part of onions for approximately 1 minute. Add grated cauliflower and fry for 4 to 5 minutes, stirring constantly. Add soy sauce, garlic powder, ginger, diced green onion tops, pre-cooked meat, and eggs. Stir to mix well and until browned a bit. Makes 2 servings. Sprinkle red pepper flakes very lightly over the top (optional). Stores and re-heats beautifully.

2 Complete Lean and Green Meals with 2 Condiments and all healthy fats per serving


Mock Coconut Pie


3 packets stevia (3 Condiments)

1 egg (1/3 Lean)

1 tbsp light butter, melted (1 Healthy Fat)

1 tsp lemon juice (1/2 Condiment)

1/4 tsp vanilla extract (1/4 Condiment)

1 cup cooked, shredded spaghetti squash (2 Greens)

1/4 tsp coconut extract (1/4 Condiment)

Dust of cinnamon


Preheat oven to 350. Beat the stevia and egg together until light and frothy. Beat in lemon juice, vanilla and butter until well blended. Stir in spaghetti squash. Pour the mixture into a ramekin. Dust the top with cinnamon, if desired. Bake in preheated oven, until a knife inserted in center comes out clean 40 to 45 min. Cool on rack before serving.'

2 servings with 1/6 Lean, 1 Green, 2 Condiments, and 1/2 Healthy Fat per serving

Baked Cinnamon Jicama (Apples)


3 cups jicama peeled and cubed or you could slice them 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)


1 tbsp Walden Farms caramel syrup (1/2 Condiment)

2 tbsp Fat Free Reddi Whip (1 Condiment)


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 on to foil lined pan. Cover with foil. Bake for 20 minutes. Uncover and bake an additional 15 minutes.

The jicama will not get completely soft when baking. Expect to have a slight crisp center when eating and a slightly sweetened taste. Enjoy!

3 (1 cup) servings with 2 Greens (still need 1 more Green), 1.8 Condiments and 1 Healthy Fat per serving

Oma's Cheesecake


1 cup 1% cottage cheese (2/3 Lean)

1 egg (1/3 Lean)

2 tsp lemon juice (1 Condiment)

1 tsp vanilla extract (1 Condiment)

3 packets splenda (3 Condiments)

1/8 tsp salt (1/2 Condiment)


Preheat oven to 325. Blend all ingredients in blender. Pour into 2 ramekins. Bake 50 to 60 minutes or until center is set. Let cool completely.

2 servings with 1/2 lean and 3 condiments per serving

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