Having disordered eating is never
fun around the holidays! The pressure to over eat is enormous- and this
pressure truly applies to everyone. Here are some safe Holiday Hacks. I hope
they help you ejoy your holiday season!
Holiday
Breakfast
Festive Feast Meal
2 egg whites - 34 calories
2 turkey sausages- 40 calories
1 cup sliced strawberries- 35
calories
Christmas Pancakes
•
3/4 cups cake flour- 110 calories
•
1.5 tsp baking powder- 0 calories
•
.5 tsp salt- 0 calories
•
1/2 cup nonfat milk- 43 calories
•
2 egg whites - 34 calories
187 calories/ 7 servings = 26.7
calories per pancake
Directions:
Pre heat a non stick on medium
heat. Beat the egg whites until stiff peaks begin to form (do not over
beat). In another bowl, add milk to flour and salt. Mix until
smooth. Then add baking powder (to flour, milkd and salt) mix mor. Fold in
beaten egg whites. Pour mixture into a the heated nonstick pan and flip
once. Wait until pancakes turn golden brown before eating.
Pancake Toppings
Microwaved frozen blueberries:
-1/4 cup - 20 calories
- when microwaved the blueberries
break down and create an sweet amazing sauce
- sprinkle a bit of stevia or splenda
to sweeten and thicken it
Total: 20 calories
Fresh Strawberries & Cool
Whip
- 1 cup fresh sliced strawberries- 35
calories
- 2 tbsp cool whip - 15 calories
Total: 50 calories
Sugar free Cinnamon Maple Syrup
- 1 tspn cinnamon
- 1/4 cup maple syrup - 30 calories
Total: 30 calories
Holiday Dinner
Goat Cheese and Apple Canapes
Ingredients
•
1/4 cup crumbled goat cheese -
80 calories
•
1 tablespoon honey - 64
calories
•
1 large red apple, cored and cut
into 24 thin slices - 65 calories
•
24 watercress leaves - 0
•
Sprinkle of pepper- 0
In a small bowl, mix goat
cheese and honey. Spread half of a teaspoon of the mixture onto each apple
slice and place a watercress leaf on top. Sprinkle with pepper
total: 45 calories, recipes
makes 6 servings
Healthy Veggie Baked
•
2 cup raw green beans -61
•
1 cup green squash - 20 calories
•
1 cup cherry tomatoes - 27 calories
•
1/4 cup chopped carrots- 13
calories
•
1 tsp oil oil, spray - 33 calories
•
3 springs rosemary - 0 calories
•
1 tspn salt- 0 calories
•
1 sprinkle of pepper -0 calories
Directions:
Preheat oven at 350. Mix all
veggies together. Coat with oil and spices. Bake on in a roasting pan for 20
minutes or until veggies are tender.
Calories per serving: 40 (recipe
makes 4 servings)
Very Low Calorie Cranberry Sauce
•
1 cup cranberries- 40 calories
•
.5 cup water- 0 calories
•
1/8 cup Stevia - 0 calories
•
1 tsp cinnamon- 0 calories
•
1 sprinkle of clove- 0 calories
Directions:
Mix all ingredient together in a
small sauce pot and cook on medium-high. Let it boil. As the water boils, the
cranberries will begin to pop and breakdown. Let the mix reduce until it is a
sauce consistency.
Serving size is 2 tbsp = 10
calories
Holiday
Desserts
Baked Pears
•
2 pears cut in half (vertically)
and cored - 160 calories
•
2 tspn chopped pecans - 48
calories
•
1 tsp brown sugar - 15
calories
•
1 tbspn sugar free maple syrup - 12
calories
•
1/4 tsp cinnamon- 0 calories
•
Sprinkle of salt- 0 calories
•
2 tsp raisins- 22 calories
Directions:
Preheat oven to 350 degrees. Mix:
sugar, cinnamon, syrup, rasins and salt in a bowl. Then fill the halved pears
with mixture. Sprinkle on the pecans. Bake for 20-30 minutes or until pears are
soft.
1 serving (half a pear) = 64
calories
Very Low Calorie Chocolate
Pudding
•
1/4 cup dutch process cocoa - 47
calories
•
1/3 cup Splenda granular (sugar
substitute) - 0 calories
•
2 tablespoons cornstarch- 60
calories
•
1/8 teaspoon salt - 0
calories
•
2 cups nonfat milk - 160
calories
•
1 teaspoon vanilla extract - 0
calories
Directions:
Mix dry ingredients together in a
medium saucepan. Slowly add 1 cup milk and whisk until well blended. Heat up on
stove, medium high. Then add the 2nd cup of milk. Stir until it comes to a
boil. Boil for 1 minute, or until thickened. Keep stirring until it comes
to a boil. Add in the vanilla extract.
Divide into 4 portions and cool
Total 67 calories
Low Calorie Eggnog
•
1 1/2 cups skim milk
•
1/2 cup fat-free half-and-half
•
1/2 cup pasteurized egg substitute
•
1 tsp vanilla
•
1 packet artificial sweetener
•
1.5 oz brandy or rum
Combine all ingredients mix well,
chill and serve.
Per serving (virgin style): 64
calories
Calories with alcohol: 124 calories
recipe makes 4 servings.
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