Eating Healthy for the Holidays

Here at Contemporary Health Center, our mission is to help you look and feel your best. No matter the place in your journey to the best “you,” we are committed to helping you get there! With that in mind, the holidays can be a significant stumbling block on the road to a healthier lifestyle. While it’s not so hard for some of us to skate through the holidays with nary a pound gained, for others of us, it can be a difficult time to stay on track.

In fact, most Americans will consume an average of 3000 calories at each holiday meal. That isn’t even counting breakfast, snacks, and the midnight raid on the leftovers! This year, give yourself the gift of an easy holiday meal – one that’s high on taste, low on calories, and will stick to your ribs like an good holiday feast should do!

Below are some Thanksgiving-themed recipes to give you a good start on prepping a healthy holiday meal.

Slow-Roasted Turkey


Serving Size: 4oz.     Calories: 174     Fat: 6g     Carbs: 8g     Protein: 20g

3lb. turkey roast, boneless
1/4cup unsalted butter
1tbsp. rosemary, chopped
2tbsp. chopped basil
2tbsp. garlic powder
1tsp. ground sage
1tsp. coarse kosher salt
2cups water

Preheat oven to 325 degrees F. Place thawed turkey in a roasting pan. In a small bowl, combine softened butter, rosemary, basil, garlic powder, sage, salt, and black pepper. Rub the herb mixture over the roast. (If turkey has skin, rub some of the herb mixture beneath it, taking care not to puncture.) Pour water into roasting pan and cover. Bake for 3 hours or until the internal temperature reaches 170 degrees F. Let turkey rest for 30 minutes before carving.



Serving Size: 1/2cup     Calories: 36     Fat: 1g     Carbs: 4g     Protein: 2g

1 10oz. package frozen cauliflower
1/2tsp. garlic powder
2 wedges Laughing Cow Light Swiss

Prepare cauliflower according to package directions. Add cooked cauliflower, cheese, and garlic powder to food processor. Blend to consistency of mashed potatoes.

Cranberry Sauce


Serving Size: 1/4cup     Calories: 19     Fat: 0g     Carbs: 5g     Protein: 0g

12oz. cranberries (fresh)
3/4cup Splenda
1cup water
2tbsp. orange zest

Place all the ingredients in a 2-quart sauce pan and bring mixture to a boil, stirring occasionally. Reduce heat to medium-low and cook for 10 minutes. Pour cranberry sauce
into dish, cover, and refrigerate overnight.

Sesame Ginger Green Beans


Serving Size: 1/2cup     Calories: 79     Fat: 3g     Carbs: 12g     Protein: 4g

32oz. fresh cut green beans
2tbsp. light yellow miso paste
3tsp. crushed red chili pepper flakes
4 cloves garlic, minced
1tbsp. ginger root, minced
4tbsp. sesame seeds
8tbsp. low-sodium soy sauce

Prepare green beans as desired and set aside. Mix soy sauce, miso paste, red pepper, garlic, and ginger and pour over green beans, tossing to coat. Sprinkle sesame seeds on top.

Guilt-Free Almond Cookies

Almond Cookies

Serving Size: 1 cookie     Calories: 32     Fat: 2g     Carbs: 2g     Protein: 1g

1 3/4cup sliced almonds
3/4cup Splenda
2 large eggs (whites only)
1/8tsp. salt
1tsp. vanilla extract

Preheat oven to 350 degrees F. Finely blend 1½ cups almonds and ¼ cup Splenda in a food processor and set aside. Beat egg whites and salt until soft peak forms. Then add remaining Splenda 1 Tbsp at a time, beating until mixture is thick and glossy. Mix in vanilla extract and almond mixture. Line 2 cookie sheets with aluminum foil and drop rounded spoonfuls of dough onto sheets (1½ inches apart). Sprinkle remaining almonds on cookies, pressing slightly to make them stick. Bake for 10 minutes and rotate cookie sheets. Bake an additional 5-8 minutes or until cookies are light, golden brown. Turn the oven off and allow the cookies to sit in the oven with the door slightly open for 30 minutes. Remove from the oven and allow cookies to cool on pan at room temperature. Peel cookies from foil and serve immediately or store in airtight container.