Healthy Holiday Recipes Galore!

Yes, it’s that time of year when all the yummy, fattening food starts to appear before our eyes and tempts us into indulging! But, here’s the good news, you can indulge on good, healthy food that is tasty and you won’t even miss your usual holiday fatty fare that will put you in food coma. And the best part is, you won’t gain those dreaded holiday pounds!

Here are some awesome recipes I think you will really enjoy this holiday season. Why not challenge your family to a plant-based holiday and spend time whipping up healthy dishes in the kitchen together!

**Instead of gooey yams with butter, brown sugar and marshmallows, try out this healthy and delightful version that will dance on your tastebuds…

Mashed Miso Sweet Potatoes

• 3 pounds sweet potatoes (I like garnet yams in this recipe)
• 1-2 tablespoon sweet white miso paste
• ½ teaspoon salt
• ½ teaspoon ground cinnamon
• 1/8 teaspoon allspice
• ¼ teaspoon nutmeg
• ¼ teaspoon ground ginger
• 2 tablespoons maple syrup
• 1 tablespoon coconut oil, melted

Preheat oven to 400 degrees

Wash sweet potatoes and poke holes in them using a fork. Place on a baking sheet and spray with olive oil. Cook until tender, about 45 minutes depending on the size of the potatoes. The potatoes are done when you can easily poke through the center. Remove from oven and split lengthwise to cool

When cooled, but still warm, scoop out the flesh with a spoon and place in a large bowl. Add the rest of the ingredients and mash well with a masher or fork.

**Not many people like Brussels sprouts but this is one of my fave holiday side dishes and it’s simple to make! I guarantee it will turn you into a sprout convert!

Lemony Roasted Brussel Sprouts

• 3 pounds Brussel sprouts
• juice of 2 lemons
• ¼ cup Olive oil
• 3 cloves of garlic, chopped
• 2 shallots, chopped

Preheat oven to 400 degrees.

Wash Brussels sprouts well and then cut off stems and cut into quarters. Place in a large bowl. In a small bowl combine olive oil, lemon juice, garlic and shallot pour over sprouts and mix well so that all sprouts are covered with marinade. Pour into glass baking dish and cover with foil. Cook for 20 minutes covered and then remove foil and bake an additional 10 minutes until brown and tender.

**Cranberry Sauce is usually a favorite at holiday time, but most people are familiar with the cylinder shaped gelatinous blob that is loaded with sugar. Try this modernized take on Cranberry sauce. It’s loaded with good for you goji berries and some other delightful surprises!

Tangy Cranberry-Goji Chutney (makes 3-1/2 cups)

• 12 oz. frozen cranberries (1 bag)
• 1/4 cup goji berries
• ¼ cup dried apricots, chopped
• 1 medium shallot
• 1 cup apple cider (juice) or fresh OJ
• 1/2 cup maple syrup
• 1-1/2 tablespoons fresh grated ginger
• 1 teaspoon ground cinnamon
• Pinch cayenne pepper
• Pinch allspice
• Pinch cardamom
• Pinch cloves
• ¼ teaspoon sea salt
• zest of orange
• 1/3 cup chopped walnuts or pecans

Combine cranberries, goji berries, apricots & shallots in a saucepan over medium heat. Add cider or OJ and enough water to cover. Bring to a boil, then turn down to a simmer. Cook for 15 minutes until the goji berries are soft and plump, and the cranberries pop. Stir in maple syrup, spices and salt. Cook 5 minutes longer. Adjust seasonings if needed, remove from heat and stir in orange zest and nuts. Cool to room temperature. Store in refrigerator up to 2 weeks.

**Gravy is another must at Thanksgiving, but it’s usually high in fat and made with white flour and turkey drippings. If you want a healthier version this year, try this delectable and earthy mushroom gravy as inspired by Ann Gentry owner of Real Food Daily

Mushroom Gravy

• 3 tablespoon Extra Virgin Olive Oil
• 1/2 cup sweet yellow onion, diced
• 2 cups finely chopped wild mushrooms (Portobello, shitake, oyster)
• 2 cloves garlic, minced
• 2 cups veggie broth
• 1/2 cup unsweetened almond or coconut milk (so delicious brand is best)
• 1/2 cup nutritional yeast flakes
• 1/2 cup brown rice flour
• ¼ cup low sodium tamari or braggs aminos
• 1-1/2 teaspoon dried sage
• 1-1/2 teaspoon dried thyme
• 1-1/2 teaspoon dried tarragon
• 1/2 teaspooon ground black pepper

In a small bowl, whisk together nutritional yeast flakes and rice flour. Set aside

Heat olive oil in a large sauepan over medium heat. Saute the onion, garlic and mushrooms until softened, about 10 minutes. Add the sage, thyme and tarragon and stir to release flavors of herbs. Whisk in

Whisk in the flour mixture thoroughly to combine and then whisk in veggie broth and tamari or braggs. Bring to a simmer while stirring frequently until gravy is thick and creamy.

Serve immediately

**Cheesecake is a fave among many so I had to come up with an alternative to the normal fatty, sugary one we are used to. I think you will love this. Make a fresh berry sauce to put over top!

Raw Vegan “Cheese”cake

• 2 cups macadamia nuts
• ½ cup dried coconut
• ¼ cup maple syrup
• dash sea salt
• 3 cups cashews, soaked for 4 hours
• 1 cup dates, pitted and soaked for 2 hours
• 6 tablespoons coconut oil, melted
• ½ cup lime juice
• ½ cup maple syrup
• 4 tablespoon water
• seeds from 1 vanilla bean or 1 teaspoon vanilla extract

To make crust:

In food processor, pulse macadamia nuts, maple syrup and coconut together until sticky. Press into a 9-inch spring form pan.

To make filling:

In high-powered blender blend cashews, coconut oil, lime juice, maple syrup, water, vanilla bean (or extract) & dates until smooth. Pour into crust and freeze for 1-2 hours until firm. Slice while frozen and defrost for 1 hour before serving. Serve with berry sauce or fresh berries.

 HAPPY THANKSGIVING!!!!

Chick Pea “Tuna” Salad

I love this simple and delicious “fake-take’ on Tuna Salad using chick peas as the base…DELISH and a staple in my fridge. Serve it rolled up in a Gluten Free Rice Tortilla or scoop onto a bed of baby greens!

 

INGREDIENTS

• 2 cans chickpeas, drained & rinsed
• 1/2 small red onion, diced
• 2 tbl capers, drained
• 1 tbl freshly chopped dill
• 1/4 c. chopped walnuts or almond slivers
• 3 tbl grapeseed Vegenaise
• 1 tbl dijon
• 1 tbl apple cider vinegar
• sea salt & pepper to taste
• 2 tsp dulse flakes (optional)

Using a food processor fitted with the S-blade, grind chickpeas until flaky. Transfer to a bowl. Add remaining ingredients a mix well with a fork to incorporate. Season with salt & pepper.

Chick Pea Filets with Lemon Dill Aioli

NGREDIENTS

• 2 cans chickpeas, drained & rinsed or 3 cups cooked
• 1 cup cooked brown rice
• 2 TBL Olive oil or coconut oil plus more for pan-frying
• 1 yellow onion, diced
• 2 garlic cloves, minced
• 5 scallions, white part only, thinly sliced
• 1 tsp. thyme
• 1/2 tsp. marjoram
• ½ tsp. oregano
• ½ tsp. basil
• ½ tsp. garlic powder
• ½ tsp. onion powder
• ½ tsp. mustard powder
• ½ cup GF breadcrumbs
• 1 tbs braggs aminos or soy sauce
• ¼ tsp. lemon zest, optional

Heat 1 TBL oil in a skillet over medium heat. Sauté onion, scallions & garlic until translucent and soft. Add thyme, marjoram, oregano & basil. Stir to release flavor of herbs. Sauté for a few more minutes and then transfer into a large bowl.

In a food processor cup, combine chickpeas & rice. Process until combined well. Transfer to the bowl with sautéed onions, garlic & scallions. Add remaining spices, braggs, remaining tablespoon of olive oil, breadcrumbs and lemon zest if using. Using your hands, mix well to combine all ingredients into “dough.” Form mixture into “filets” or patties.  You can either bake these in the oven at 400 degrees until brown, about 20 minutes, flipping half way through or brown on a non-stick skillet with olive oil. If baking, spray with olive oil first.

 

LEMON DILL AIOLI DIPPING SAUCE

• 1 tbs freshly chopped Dill
• 1/4 c. Vegenaise Grapeseed or Soy Free
• 1-2 tbsp lemon juice
• 1 tsp lemon zest
• 1 clove garlic, finely minced
• 1 tsp apple cider vinegar

Whisk or stir all ingredients together in a small bowl. Serve as a dipping sauce for the fliets!

Zucchini White Bean Soup with Herbs

This is a great summer soup loaded with nutrients, fiber & protein. I love to brown the zucchini first in a skillet to give it a meatier flavor. You can puree it smooth or leave some chunks. It’s a thick soup and very hearty!!

 

INGREDIENTS

• 4 large zucchini, quartered and sliced into 1/4” pieces
• 2 TBL olive oil, extra virgin
• 1 leek, sliced thin (white part only)
• 1 yellow onion, diced
• 2 garlic cloves, minced
• 3 celery stalks, diced
• 3 red bliss potatoes, cut into ½ inch cubes
• 4-6 cups veggie broth
• 3 cans white beans, drained & rinsed or 5 c. cooked fresh (see below for cooking instructions)
• 1 tsp dried thyme (2 tsp fresh)
• 1 tsp dried crumbled rosemary (2 tsp fresh)
• 1 tsp marjoram
• Sea salt and pepper to taste

In a large skillet, heat 1 TBS of olive oil over medium heat. Saute zucchini until brown.

Meanwhile, in a large stock pot, heat remaining 1 TBL of olive oil over medium heat and sauté onion, leek, garlic and celery until translucent. Add herbs and stir to combine. Add potato, browned zucchini, beans & and veggie stock. Turn up heat and bring to a boil. Once boiling, turn down heat to a simmer and cover pot cooking until potatoes are tender. Add sea salt and pepper and then puree soup using a hand blender or regular blender. If using a regular blender, wait until soup cools before blending. This soup is great if you leave it with some chunks!

 

COOKING DRIED BEANS

• 1 lb. white beans

Soak beans overnight in a large stock pot. In morning, drain and rinse well. Put back into pot and fill with water covering beans by about 2 inches. Bring to a boil; skim off foam and then lower heat, cover and simmer until beans are tender, 1 to 1 1/2 hours. Drain beans.

Quinoa & Strawberry Salad w/ Citrus Dressing

Anise Scented Coconut Almond Cookies

These crunchy yummy cookies, are pretty simple to make once you grind the almonds and oats. I think you will enjoy the licorice scented flavor from the anise, but if you are not a fan of anise, just use almond extract for an extra nutty flavor!

 

INGREDIENTS

• 1 c. Spelt Flour or Oat Flour (use gluten free oat flour for gluten free cookies)
• 3/4 c. Oats, coarsely ground (use a blender to grind oats)
• 1/2 c. ground almonds (use a food processor or coffee grinder)
• 1/4 c. shredded coconut
• ½ c. Agave Nectar
• 1 tsp. Anise extract (use almond if anise is not available)
• 1 tsp. cinnamon
• ½ c. Coconut Oil (melted) or avocado oil
• ¾ tsp. baking soda
• 1/2 tsp sea salt
• Garnish: Pinenuts (optional)

Preheat oven to 350. Combine all ingredients together into a bowl and mix well. Drop by the teaspoonful onto a cookies sheet lined with parchment paper. Place a pine nut in the center of the cookie (optional). Bake for 10-12 minutes or until golden. Cool on a wire rack. Great to store in the freezer and eat chilled!

Karma Chow’s Recipes in Tony Horton’s book, “Bring It”! Yumalicious!

Kids, I know that most of you are aware that I wrote the recipes in P90X creator, Tony Horton’s book, Bring It, but not all of you own the book, so I wanted to share some of these delectable delights with you here on Karma Chow! Of course, this shouldn’t deter you from buying this awesome book, as Tony put together a revolutionary plan for all levels of exercisers, even non-exercisers that are thinking of starting. It even includes a simplified version of my 30-day Vital Life Cleanse, which has helped hundreds of people change their eating habits into a healthy lifestyle and build a new awareness around What they are eating, When they are eating and Why they are eating!

One of my favorite recipes in the book is the Brussels Sprout Saladwith Cranberries and Almonds. Most people don’t like Brussels sprouts but this recipe has converted a lot of those ‘haters’ into lovers of these nutrient packed, cruciferous orbs. This recipe was inspired by a salad that I love and eat often at LaGrande Orange in Santa Monica, which is now known as M Street Kitchen. I’ve gotten pretty close to replicating it, without the cheese of course! I hope you will enjoy it as much as I do

 

INGREDIENTS

• 1 lb. Brussels Sprouts, end cut off and thinly sliced or shredded
• 1/2 c. almonds, smoked or roasted
• 1/2 c. dried cranberries, preferably apple-juice sweetened
• Lemon Vinaigrette (see below)
• Sea Salt & Freshly Cracked Pepper

Blanch Brussels sprouts in boiling water for 3 minutes. Drain and set aside to cool. Once cool, place in a large bowl and add almonds and cranberries. Toss with vinaigrette and season with salt and pepper. This salad will be better the next day when the flavors marry in the refrigerator over night! Great to bring to a party or bbq and share with your friends!

 

LEMON VINAIGRETTE

• Juice of 1 lemon
• 1/4 c. olive oil
• 1/2 c. brown rice vinegar
• 1 tbs dijon mustard
• 1 tbs agave nectar
• 1 shallot, minced finely

Puree all ingredients together in a blender or shake in a shaker bottle. Save remaining dressing to use for other salads.

Glorious Kale Chips

Green, delicious, really good for you! Kale is a super food and ranks 1000 on the ANDI (Aggregated Nutrient Density Index), which is the highest a food can be rated!!! SO eat it, and lots of it! Here’s a way to make it taste delightful for those of you that think of kale as a garnish of old…

 

INGREDIENTS

• 2 heads of dino or lacinto kale, stripped of stems, washed and torn into large pieces
• 1 lemon, juiced
• 2 tablespoons olive oil
• 2 tblespoons almond butter, creamy
• 1 tablespoon agave nectar or maple syrup
• 1 tbs nutritional yeast
• 1/2 tsp sea salt

Preheat oven to 250 degrees.

Blend or whisk ingredients together until smooth and pour over kale. Toss with hands to coat each leaf.

Place kale onto greased cookies sheets in a single layer. Bake for about 20 minutes, until edges are crispy. Be careful not to burn. Also, keep in mind that the kale will only get crispy around the edges not crispy all the way through!

Let cool and enjoy! Great to take on the road if you are taking a road trip!

In Love with Chocolate Truffles – Raw & Vegan, of course!

Spaghetti & Meatballs w/Zesty Marinara

Meatballs you say? How can they be vegan? Well, it’s easy. I was inspired when I saw Isa’s recipe in Veganomicon for her meatballs, but I wanted to come up with my own recipe which didn’t include any gluten, so that’s what I did and Voila…Gluten Free and Vegan “Meat”balls with GF Spaghetti!

This is one of many of my clients favorite dishes, even Tony Horton! The man loves his spaghetti and Meatballs, although I know they don’t compare to his Aunt Stella’s real deal, which he doesn’t eat much anymore!

Enjoy! I know your kids will love these too!

 

INGREDIENTS

• 1 lb. Brown Rice Spaghetti or Ziti, prepared according to package directions (Love Tinkyada Brand)
• 1 recipe of Mel’s Zesty Marinara Sauce (below)
• 2 can kidney beans, drained & rinsed
• ½ c. brown rice, cooked
• ½ c. raw yellow onion, diced small
• 1 tablespoon olive oil, plus more for browning meatballs
• 2 tablespoons Braggs Amino Acids
• 2 tablespoons tomato paste
• 1 tablespoon Vegan Worcestershire sauce
• 2 cloves garlic, grated
• ½ teaspoon oregano
• ½ teaspoon thyme
• ¼ teaspoon basil
• 1/4 – 1/2 cup gluten free breadcrumbs or find ground cornmeal.

Mash beans and rice together in a bowl with a potato masher until mushy but beans are still somewhat noticeable. Add onion, garlic, olive oil, Braggs, tomato paste Worcestershire sauce, and herbs. Mix well with a spoon or hands to combine. Add breadcrumbs and using hands, mix well and knead until doughy. Roll into small walnut sized meatballs. Heat a non-stick skillet over medium heat with olive oil and brown meatballs on the skillet. Serve on top of spaghetti with a generous serving of marinara sauce.

 

MARINARA SAUCE

• 2 tablespoons olive oil
• 1 red onion, diced
• 1 cup shitake mushrooms, sliced thinly
• 4 cloves garlic, minced
• 2 tsp. oregano
• 1 teaspoon thyme
• 1 tablespoon Braggs Liquid Aminos
• 1 tablespoon balsamic vinegar
• ½ can tomato paste
• 2 -28oz cans fire roasted crushed tomatoes
• Sea salt & pepper to taste
• 2 teaspoons maple syrup
• 2 tablespoons fresh basil, chopped

In a stock pot heat olive oil over medium heat and sauté onion, garlic & mushrooms until soft & caramelized. Add thyme & oregano and stir to incorporate to release the herbs. Add crushed tomatoes & tomato paste. Reduce heat and simmer 20-30 minutes. Add Braggs Aminos, maple syrup & balsamic vinegar & stir well. Simmer 5-10 minutes more. Season with salt & pepper and top with fresh basil.