Healthy Meal Ideas for the Holiday Weekend

Whether you’re hosting friends or family this holiday weekend, or attending a holiday meal as a guest I wanted to share some delicious meal ideas that won’t set your health back.

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

• Oven roasted carrots with thyme
• Lemon ginger broccoli
• Creamy mashed cauliflower
• Roasted Brussels sprouts
• Easter salad

Oven Roasted Carrots
Modified from Once Upon a Chef

Servings: 4

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)

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

1. 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

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.

• 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

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

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.

Easter Salad {Eggs, Olives + Radishes}
Modified from Viktoria’s Table

Servings: 3-4

Easter salad – tender lettuce, cucumbers, radishes, green garlic, Kalamata olives, and boiled eggs – a celebration of spring at every bite, and a great recipe to use leftover Easter eggs.

1-2 green leaf or red leaf lettuce
3-4 Persian cucumbers (or 1 English cucumber)
one bunch of radishes, cut thinly
2/3 cup Kalamata olives
3-4 boiled eggs
3-4 stalks spring onions, chopped (green + white parts)
2-3 stalks green garlic, chopped (green + white parts) (or 1-2 cloves crushed garlic)
1/4 cup fresh lemon juice (or 3-4 tbs apple cider vinegar)
1/4 cup olive oil

Cut lettuce into thin ribbons, 1/4 inch thick.
Chop spring onions and green garlic for a total of 1/2 – 2/3 cup.
Peel and slice the cucumbers.
Slice radishes thinly.
Make a quick dressing of the lemon juice and olive oil. Add crushed garlic if you don’t use green garlic.
Mix all veggies with the dressing, add a few pinches of salt, and adjust the lemon juice/vinegar amount if needed.
Arrange the sliced boiled eggs, and Kalamata olives on top.

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Author Pam Bartha

Clinically diagnosed with multiple sclerosis at the age of 28, Pam chose an alternative approach to recovery. Now decades later and still symptom free, she coaches others on how to treat the root cause of chronic disease, using a holistic approach. She can teach you how, too.

Pam is the author of Become a Wellness Champion and founder of Live Disease Free. She is a wellness expert, coach and speaker.

The Live Disease Free Academy has helped hundreds of Wellness Champions in over 15 countries take charge of their health and experience profound improvements in their life.

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