Healthy Meal Ideas for the Holidays From Live Disease Free

Staying on track with the Live Disease Free eating plan can can make it difficult to find healthy meal ideas for the holidays. Whether you’re hosting friends or family, or attending a holiday meal as a guest, I wanted to share some delicious meal ideas that align with the Live Disease Free eating plan.

Here are some recipe ideas to go along with an oven roasted turkey:

1. Crispy prosciutto-wrapped asparagus
2. Oven roasted carrots with thyme
3. Lemon ginger broccoli
4. Creamy mashed cauliflower
5. Roasted Brussels sprouts
6. Colourful kale salad

 

Crispy Prosciutto-Wrapped Asparagus
Modified from Chowhound

Appetizer for a crowd: 34 pieces

Ingredients:
34 medium asparagus spears, ends trimmed (about 1 1/2 pounds)
1 tablespoon olive oil
Kosher salt
Freshly ground black pepper
17 thin slices prosciutto, cut in half lengthwise (about 7 ounces)

Instructions:
1. Heat the oven to broil and arrange a rack about 5 to 6 inches below the heating element. Set a large plate aside.
2. Place the asparagus on a baking sheet, drizzle it with the olive oil, and season with salt and pepper. Using your hands, toss until the spears are evenly coated with the oil. Transfer them to the large plate and set the baking sheet aside.
3. Starting just under the scaled tip of the asparagus, wrap each spear with 1 slice of prosciutto in a downward spiral toward the cut end, just barely overlapping the seams of the prosciutto. Place on the baking sheet. Repeat with the remaining asparagus, leaving as much space as possible between each spear while still fitting all of them onto the baking sheet. (Make sure the spears don’t actually touch, or the asparagus and prosciutto will steam and won’t crisp.)
4. Broil for 3 minutes, remove the baking sheet from the oven, and flip the asparagus over. Return the baking sheet to the oven and continue to broil until the asparagus is charred in spots and the prosciutto is crisped and browned, about 3 minutes more.

Oven Roasted Carrots
Modified from Once Upon a Chef

Servings: 4

Ingredients:
2 pounds fresh carrots, peeled only if necessary
2 tablespoons extra virgin olive oil
1-1 ½ teaspoons sea salt
¼ teaspoon freshly ground black pepper
fresh sprigs of thyme or 2 teaspoons fresh chopped thyme (or 1/2 teaspoon dried)
Instructions

Instructions:
1. Preheat the oven to 425 degrees.
2. Slice the carrots on the diagonal about 1-½” thick. Make sure all pieces are approximately the same size to ensure even cooking.
3. Combine the carrots, olive oil, salt, pepper and thyme in a large bowl and toss well. Transfer the carrots to the prepared baking sheet and roast, stirring once mid-way through, until nicely caramelized and tender, 20-25 minutes (cooking time will depend on thickness of carrots).

Lemon Ginger Broccoli
Modified from a Family Feast

Servings: 6-8

Ingredients:
To prepare the sauce, by combining the following in a bowl:
• 3 tablespoons fresh lemon juice
• 1 tablespoon grated lemon zest
• 1 tablespoon grated fresh ginger
• 1½ teaspoons toasted sesame oil or olive oil
• 8 cups bite-sized broccoli florets and peeled stems (about two medium crowns)
• Red pepper flakes

Instructions:
1. To prepare the sauce, combine the lemon juice, lemon zest, freshly grated ginger, and oil in a small bowl. Whisk to combine.
2. Steam the broccoli for about 3-4 minutes until tender but still crisp. Drain well.
3. In a large bowl, combine the broccoli, sauce and red pepper flakes, and toss to coat the broccoli.
4. Serve hot, warm or at room temperature.

Creamy Mashed Cauliflower
Modified from Against All Grain by Danielle Walker

Servings: 10-12 servings

Mashed cauliflower is a more nutritious stand-in for mashed potatoes. The roasted garlic adds an earthy, robust flavour. To help with busy holiday prep, make this dish up to four days in advance. Reheat in a covered dish in a 350-degree oven.

Ingredients:
• 8 cloves garlic, unpeeled
• 2 tablespoons extra virgin olive oil
• 2 heads cauliflower, cut into florets
• 1/3 cup chicken stock (preferably from pastured chickens)
• 5 tablespoons melted ghee or butter
• 2 teaspoons fine sea salt
• ¼ teaspoon fresh ground black pepper, plus more for garnish
• chopped fresh thyme, for garnish

Instructions:
1. Preheat oven to 425 degrees. Put garlic in a heatproof dish and drizzle with the olive oil. Cover and roast for 15 minutes. Set aside.
2. While garlic is roasting, put cauliflower in a saucepan with 1⁄2 inch of water. Cover and steam over medium-high heat for 10 minutes, or until tender. Drain well and transfer cauliflower to a food processor.
3. Squeeze garlic skins to release cloves. Add garlic, stock, ghee or butter, salt and pepper to food processor. Process until smooth. Transfer to bowl, garnish with pepper and thyme, and serve.

Roasted Brussels Sprouts
Modified from Allrecipes

Servings: 6

Ingredients:
½ pound Brussels sprouts, ends trimmed and yellow leaves removed
3 tablespoons olive oil
1 teaspoon kosher salt
½ teaspoon freshly ground black pepper
¼ cup toasted pine nuts or slivered almonds, added at end

Preheat oven to 400 degrees F (205 degrees C).
Cut Brussels sprouts in half and place trimmed Brussels sprouts, olive oil, kosher salt, and pepper in a large re-sealable plastic bag. Seal tightly, and shake to coat. Place them flat side down onto a baking sheet, and place on center oven rack.
Roast in the preheated oven for 30 to 45 minutes, shaking pan every 5 to 7 minutes for even browning. Reduce heat when necessary to prevent burning. Brussels sprouts should be golden brown, when done. Adjust seasoning with kosher salt, if necessary. Serve immediately.

Colourful Kale Salad
Modified from Bravo For Paleo

Servings: 4

Ingredients:
For the salad
1 bunch of kale
1/2 red onion, chopped
1/2-3/4 cup sliced almonds
For the dressing
3/4 cup olive oil
1/4 cup apple cider vinegar
1 Tablespoon lemon juice
1 Tablespoon garlic, minced
1/2 Tablespoon red pepper flakes
1 Tablespoon onion powder

Instructions:
For the salad
1. Separate kale, and remove leaves from stems. Rinse well.
2. Fill a pot with water and place a double boiler on top.
3. Steam the kale for about 1-2 minutes. You want it to be softer than it began, but the texture is really up to you.
4. Place kale in freezer for 5-10 minutes, if you want cold salad. (I prefer cold)
5. Add red onion and almonds and toss salad.
6. Top with dressing.
For the dressing
1. Mix ingredients and store in fridge.

Notes:
It is very important to steam the kale. This is the key ingredient in making the kale taste delicious! The dressing makes more than you need for the salad quantity above, so if you’re cooking for a crowd you will be able to increase the salad ingredients as needed.

At Live Disease Free, we believe you have the power to lead a happy, healthy life. Contact Pam Bartha to learn life-changing principles of wellness and prevention, beyond pharmaceuticals, and take back your health.

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