Healthy Holiday Eating Tips
The holidays are here, and with them come festive gatherings, family meals and treats at every turn! In this special holiday edition, Dr. Falquier helps you navigate the holiday season with tips for staying on track with your health goals while still enjoying the season’s flavors and celebrations. Plus, she shares a delicious, festive recipe that’s easy to make and packed with nutrients to keep you feeling good throughout the holidays (written recipe in show notes). In this episode you’ll hear: 1:50 - What to put on your plate 2:20 – Managing alcohol consumption & keeping hydrated 3:25 – Pillars of lifestyle medicine 5:50 – Self-care 6:25 – Recipe: Roasted vegetables with a green sauce & festive topping As referenced in the episode: Alternative Food Network Newsletter Sign-Up Roasted Vegetables with Green Sauce Recipe Recipe by: Sabrina A. Falquier, MD, CCMS, DipABLM Physician, Professor, Culinary Instructor, Speaker, Consultant, Podcast Host Culinary Medicine, Lifestyle Medicine, Internal Medicine Founder & Owner, Sensations Salud® Yield: 4 cups roasted vegetables, and 1 cup green sauce Servings: 4, Portion: 1 cup Vegetables and 1-4 Tbsp green sauce Ingredients: For Roasted Vegetables • 4 cups roughly chopped vegetables of your choice. These are examples, yet choices are endless. • brussel sprouts: cut off tough end and cut in half • bell peppers: cut into chosen pieces; discard pith and seeds • cauliflower: cut into 1/2 inch slices - OK if you have small pieces and larger pieces and even crumbs • carrots: cut on diagonal about 1/2 inch slices • tomatoes: cut in half if large and put flat side down, if cherry - leave whole • purple cabbage: cut off tough end only and slice roughly 1/2 inch slices • onions: any color, stem and root end removed, quartered and peeled • summer and winter squash, peeled if needed and 1/2 inch slices • 1/4 - 1/2 tsp Kosher salt • 1/4 tsp pepper • 1 - 2 tsp Olive Oil For Green Sauce: • 4 pressed cups washed greens and hard stems/veins removed (cilantro, kale, parsley, spinach, arugula as examples. • 3/4 cup olive oil • 2 tsp lemon zest (from about 2 lemon) • 2 Tbsp lemon juice (from about 2 lemons) • 1 Tbsp red or white wine vinegar • 1/4 - 1/2 tsp Kosher salt For topping (optional) • 1/2 cup Pomegranate seeds Method: Heat oven to 425FPlace all vegetables in a large bowl. Drizzle vegetables with measured Olive Oil and rub with hands to make sure well coated. Sprinkle with 1/4 tsp salt and pepper. For roasting: Place vegetables on baking sheets lined with aluminum foil or parchment paper, single layer Roast for 10 minutes, and then set timer at 5-minute intervals until desired doneness (goal is some brown bits/caramelization, and heartier vegetables such as cauliflower, cabbage, carrots, winter squash and brussel sprouts to be fork tender on inside.) Roast times will vary depending on vegetable.Optional to flip vegetables at 5-minute interval.For green sauce: In food processor or blender - place your chosen greens, 3/4 cups olive oil, 2 tsp lemon zest, 2 Tbsp lemon juice, 1 Tbsp red wine vinegar, and 1/4 tsp salt.Pulse to desired consistency from textured to smooth. Taste and adjust by adding additional lemon zest, lemon juice, vinegar or salt (1/8 tsp at a time).For plating: Choose your serving platter.Place...
