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Nutrition Survival Guide for Holiday Parties- Leave Regret in the Coat Closet!

Have you ever returned home from a holiday party, or any party for that matter, regretting your food and beverage choices?  Have you ever questioned yourself about why you chose to over-indulge or accept the second serving from a ‘good intentioned’ individual who reminded you that you won’t get to eat it again until next year?

I think we have all felt disappointed if not disgusted with ourselves at some point or another.  We have all wondered why we didn’t politely decline and walk away.  But in the moment, it can be incredibly difficult to execute self-control AND sometimes there is unfair pressure to please someone by saying “yes.”  Sometimes we chance disappointing someone as well.  To the dismay of some, choosing wisely can even draw attention to ourselves…

During the holidays, most of us intend to have some treats and eat some foods that are richer and more calorie dense than usual.  I firmly believe that this is OK. But I also believe, and personally know from experience, that by giving ourselves the liberty to eat these indulgent foods, we often do not give ourselves boundaries or expectations about how much or how often is OK. It’s easy to just throw up our hands and say, “it’s the holidays…”

So, in essence, we set ourselves up for regret and personal failure. We tell ourselves it is OK to eat or drink something, but “failing to plan is planning to fail.”  In working with hundreds of individuals on weight loss and healthy living, the personal disappointment is not usually associated with tasting a food or even enjoying it.  The regret was attached to “too much” or “too often”… when a good thing goes too far.

This holiday season, join me in becoming intentional about holiday treats and meals.  Let’s not allow overindulgence to just happen. Instead, let’s choose delicious foods.  Let’s determine when we will eat dessert.  Let’s decide how much we will eat before we sit down to the table.

Let’s arrive at the party with confidence and a plan.

Let’s leave the gathering feeling satisfied and with peace of mind.

Create YOUR ACTION PLAN that you will execute every party day. This may sound formal, but it is actually a very simple mental plan you briefly walk through in your head to determine how you will respond.

Not only will you survive, but with a little practice and resolve, you can thrive. This Nutrition Survival Guide for Holiday Parties will not only help you avoid the prevalent holiday weight gain, it will empower you to live the life you want to live, every season of the year!

Observe Before You Serve

When you are at the party or holiday gathering, assess the available food BEFORE serving your plate.  As a Registered Dietitian, I have done this well, but I have also failed miserably, just because I didn’t follow my own advice to look first.  At a recent holiday gathering  I began walking through the buffet line serving my plate and at the very end of the serving line, I saw it… the fresh salad… and I didn’t have any more room on my plate.  And here is the kicker…. I BROUGHT THE SALAD!  I knew it was there but didn’t plan what I was going to serve on my plate in advance (and I refused to get a second plate to serve myself salad).  Don’t do what I did. 🙂

Begin by looking at all the dishes and sides available to you and choose what looks the most appetizing AND fits with your personal game plan. Make EVERY FOOD DECISION BEFORE YOU SERVE YOUR PLATE.

Determine what you will say “yes” to and what you will politely decline. Don’t put a single food on your plate until you have a action plan.  Commit to it. Following your plan initiates an amazing sense of self-value, something that no one can give you except YOU.

 

Exercise 10-15 Minutes Extra on Party Days

It is almost inevitable that extra calories will be consumed at a party. Even choices that appear to be “healthy” can be loaded with extra fat and calories. If you didn’t make it, then you don’t know exactly what is in it or how it was cooked.  BUT, instead of focusing on what you can’t control- other people’s recipes and cooking preparations- determine to focus on what you can control- your activity level the day of the party.  Make an effort to add 10-15 minutes of additional exercise minutes to your typical exercise routine.  Most individuals can burn an average of 100-150 additional calories with moderate to vigorous activity.

High-intensity interval training is my favorite way to get a great workout in limited time (you can learn more about it here).  But even walking counts!

Not only does this strategy help burn extra calories, but most individuals agree that they think twice before biting into higher calorie food choices when they consider the hard work they exerted in their work out.  Do your mind and body a favor by giving yourself an extra push during your workout on party day.

 

Eat off the Dessert Plate

Choose the smaller plate or dessert plate for your meal and try to fill it half full of vegetables.  Often the dinner plates that are provided are the size of serving platters of the 1950s!  Don’t allow your curiosity to “taste” everything fill your plate to overflowing. Choose the foods you will eat and serve yourself appropriate portions on the small plate.  You will save yourself from consuming hundreds of additional calories by simply using the dessert plate! It’s a no-brainer!

 

Choose 1 Sweet Treat

Rich desserts are not only loaded with sugar, fat, and calories which makes weight management a tricky balancing act but affects blood sugar and cause a loss of energy.  This doesn’t mean dessert is off limits, but it is wise to stick to no more than 1 sweet treat.

When you go out to eat with a friend or spouse and you decide to get dessert as a treat, do you order 2 or 3 or 4 desserts so that you can “sample” them all? No! You get 1.  Many people even decide to split the 1 dessert to practice moderation.  Why not apply this same principle to your holiday party?  There will be many desserts available but choose 1.  That’s right, just 1!  Which 1 treat is the very 1 you don’t want to go home without trying?!!– that is the one you should eat!  These Carrot Cake Snack Balls taste decadent- a must try!

 

Bring a Dish You Will Feel Good About Eating

Unless the party is catered, most of us bring a dish to a holiday party.  This is the perfect opportunity to bring a recipe that tastes amazing but is a wise food choice for our bodies.  Even if you are asked to bring a specific type of dish, side, appetizer, dessert, you can bring your own lightened up version.  If a veggie platter and hummus is boring, don’t bring that!  If salad is dull, don’t offer to fix one!  Choose to bring delicious food that everyone will adore, just make it a bit lighter.  For some tips and tricks see my article 11 Secrets to Lightening Up Your Holiday Dishes Without Sacrificing Flavor.  I often choose to bring a vegetable side dish or appetizer because I find that vegetables are lacking on holiday food tables.  These Broccoli Hummus Snack Bites are so fun and festive for the holidays!

Alcohol- Decide Before You Arrive

While a teetotaler can thoroughly enjoy a party, alcohol is a beverage many people fancy, especially during the holidays.  But because alcohol may not seem indulgent and can be sipped easily, the actual caloric value of your favorite beverage may remain a mystery.  Just 5 ounces of your ‘Aunt Betty’s’ spiked eggnog could have 250 calories or more!!  Of course, a 3-4 ounce ‘holiday cocktail’ with a merry concoction of simple syrups, juice, and alcohol can often boast 150-200 calories.  How many calories are you willing to drink?  Decide before you arrive.  What might happen if you didn’t stick to your game plan?  The Dietary Guidelines for Americans recommends limiting alcohol to 1 drink for women and no more than 2 for men.

The Christmas season can be such a fun time to enjoy some treats and fun experiences that are not common the rest of the year.  But your health values and goals don’t have to hibernate until January. Continue to plan…even your treats.

You can leave the party with no regrets.

TRUTH: Commit to the Lord whatever you do, and he will establish your plans.–Proverbs 16:3 (NIV)

EDITOR’S NOTE: The article was originally posted in December 2016 and updated in December 2017 for accuracy.

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Health
11 Secrets to Lightening Up Your Holiday Dishes without Sacrificing Flavor (Tips from a Foodie Dietitian)

What does a dietitian eat during the holidays?  Well, many dietitians are foodies at heart- we love amazing food that makes your mouth water just describing it! A flavor punch, a combination of textures, a perfect bite that hits all the right places on your tongue- this is what get’s us excited and ready to embark on our next food experience.  But many Registered Dietitians, like myself, are also dedicated to sharing how to enjoy these fun and memorable food experiences with a side of moderation and balance.

As you are finishing up your planning and preparations for your holidays, I have some clever secrets to share that will allow you to enjoy your festive food gathering AND comfortably fit into your favorite jeans the next day.

 

Cut the Butter in Half

Most casseroles and dishes call for 2x, 3x or even 4 times as much oil or butter as is necessary in order to cook the dish.  For example, my mom’s amazing cornbread dressing uses an entire stick of butter to cook the onion and carrot before mixing it with the dry dressing itself! Yes, her recipe is AMAZING and probably one of the most requested dishes in our family, but sauteing that quantity of onions and carrots could be successfully done with half if not a quarter of the butter.

While fat does add a bit of flavor, like butter, it mostly adds mouthfeel (richness).  The thing about it is that every other dish on the table is just as rich as yours, making it less decadent in comparison. Cutting back on the butter won’t dramatically affect the flavor, and in fact, most if not everyone probably will not even notice.  

Try it… just this once…and see.

 

Reduce the Sugar by a Third

Many desserts and recipes can be lightened up by reducing the quantity of sugar you use without destroying the flavor or integrity of the actual recipe. Of course, some people may actually decide to replace the sugar with a sweetener substitute, but that is usually not necessary if you are simply trying to reduce the sugar and calories.

 

Include Vegetables in at Least Half of the Dishes on the Table

Many holiday tables include a lot of starches- corn casserole, sweet potatoes, rice, mashed potatoes, rolls, dressing/stuffing…  If you are in charge of planning your family’s special meal OR if you are asked to bring a dish to a gathering you are attending, consider a vegetable.

The USDA and Registered Dietitians alike recommend making at least ½ of the food on your plate vegetables.  Why not try to do this on holidays too? Yes, a lot of vegetable casserole recipes can include loads of butter, creamed soups, and cracker toppings, but they don’t have too!  You can make an incredible recipe that will have everyone talking without loading it up with fat, refined carbs and calories.  Need a few ideas? This green bean casserole is a lightened up version to the traditional.  Or try out this Brussel Sprout Gratin for a new twist on your holiday table.

 

Use a Fat Separator for the Gravy

This tool is a remarkable invention!  It is really not all that intricate or complex but sometimes simple works best.  I love my fat separator (like this one!) and purchased several years back when I was hosting a big holiday gathering at our home.

This simple measuring cup looking device allows me to pour all the drippings into it and after several minutes, the fat floats to the top and the drippings (where all the flavor is!) sinks to the bottom. Then you simply pour the flavor drippings into the pan you are using to make gravy and you will create the most flavorful, gravy to top your turkey.  Of course, you can still use a bit of the fat to create your roux (the first step in gravy making) but you get to decide how much!  If you don’t have one, YOU MUST, every turkey baking person needs a Fat Separator!  It might not sound glamorous but get one anyway!

 

Focus on Quality vs Quantity

We have all been to a Thanksgiving, Christmas, or holiday gathering where the number of dishes takes up an entire dining table and buffet… and then the host sets up a card table for the elaborate spread of desserts.  So many dishes, but how much is enough?

Do we need 13 unique side dishes to choose from?  Do we need a spread of 9 different desserts to satisfy our sweet tooth?  Think about this- what are the most favorite, requested items?  Choose to prepare those this year.  That’s it.  If there are too many, rotate each year doing half one year and half the next.

 

Use Lower Fat Dairy and Mayo

Often, using low-fat instead of full-fat is not detectable, especially when it is incorporated into a casserole or dish.  When a recipe calls for sour cream, cream cheese, yogurt, mayonnaise, or creamed soup, try using the lower fat or light version of it.

 

Try Using Greek Yogurt in Place of Sour Cream and Mayo

The benefits of yogurt are touted all over the media, but we don’t have to limit consumption to a snack or as your morning breakfast. Yogurt is a great replacement for sour cream and mayo in dips and casseroles and it contains more protein!  

You can replace half and in some recipes, all of the sour cream or mayo, called for with yogurt.  The yogurt can be easily incorporated and bakes well into casseroles, but as a forewarning, it does not do well simmering in a sauce on the stovetop.  Yogurt is also the perfect ingredient to use in dips, which may be something you put out with some veggies for snacking with until ‘Tom’ is perfectly brown and carved.

Comparison of Greek Yogurt vs Sour Cream

  Non-Fat Greek Yogurt Low-Fat Greek Yogurt Full-Fat Greek Yogurt Non-Fat Sour Cream Low-Fat Sour Cream Full-Fat Sour Cream
Calories 67 86 108 80 160 240
Total Fat 0 2 6 0 10 20
Saturated Fat 0 2 4 0 8 14

*Based on ½ cup quantity

 

Use Spices and Extracts to Add Faux Sweetness

Several spices and extracts can add the appearance of sweetness without adding any additional calories or grams of sugar.  For example, enhance the natural sweetness of sweet potatoes or carrots by adding vanilla extract and warm spices like cinnamon, nutmeg, cloves or allspice.  This Maple Roasted Sweet Potatoes recipe is ah-mazing (!!) and includes cinnamon, chili powder and a pinch of cayenne for robust flavors without loads of sugar typical in a sweet potato casserole.  This strategy works every time and truly makes the dish taste decadent!

 

Add Non-Starchy Vegetables to the Potato Mash

Potatoes are a complex carbohydrate that are higher in calories and carbohydrates than non-starchy vegetables.  While potatoes and sweet potatoes are not “bad” foods and need not be eliminated from our diets, there are ways to lighten them up, especially on a holiday table where there are several other starches waiting to be devoured.

Instead of mashed potatoes, trying steaming equal parts white potatoes and white cauliflower, then mash and season as you would regular mashed potatoes.  Grab this recipe here to see how simple this can be!  This Loaded Mashed Cauliflower casserole will fool even the biggest potato diehard!  For the sweet potatoes, steam or roast sweet carrots along with the sweet potatoes and then mash and season as you would the traditional dish.  This doesn’t require a lot of extra cooking, just a slight tweak in your planning and shopping a few days before your feast.  See if anyone comments or notices!

 

Sub the Oil with a ‘Secret’ Ingredient

Did you know that there are over 1900 calories and 218 grams fat in 1 cup of oil!!!  It’s crazy but true!  If you are about to begin some holiday baking, consider easy alternatives to maintain the texture and flavor of the cake without overloading it with fat and calories.

Some oil may be necessary so it is best to begin experimenting with your recipe by replacing ½ of the oil with the substitute.  These are 5 easy subs that will help you lighten up your treats without knocking the flavor!

Savings per 1 Cup of Oil:

SUBSTITUTION NUTRITION SAVINGS
Unsweetened applesauce 100 kcals, 0g fat 1800 kcals, 218g fat
Banana, mashed 200 kcals, 1g fat 1700 kcals, 217g fat
Canned Pumpkin 100 kcals, 1g fat 1800 kcals, 217g fat
Low fat (2%) Greek yogurt 170 kcals, 5g fat 1730 kcals, 213g fat
Avocado, pureed 380 kcals, 35g fat 1520 kcals, 183g fat

*Some substitutions work better in different recipes.  If you have some experience experimenting with these substitutions already, choose an option and take a chance!  But if you are uncertain which one to try, spend a couple of minutes online looking up similar recipes and the best substitution to try out that will work in your recipe.

 

Cut Back on the Higher Calorie Ingredients

Some people don’t want to use lower fat ingredients but they are willing to do just a little bit less…

  • Does your broccoli and cheese casserole call for 16oz of cheese? Maybe you can use 12oz.
  • Does your squash casserole call for 2 cans of condensed cream soup? Maybe you can use 1 or 1 ½ cans.
  • Does your casserole call for 2 sleeves of buttered crackers?  Maybe you can use 1 sleeve.

While it may not seem like a lot, if you cut back just a bit on at least 1 higher calorie ingredient in each of the dishes you make, it will add up quickly!  Don’t think your “little bit” doesn’t matter.  Focus on cutting lots of little bits and you will take a big bite out of your overall calorie intake for the day!

Cheesy Loaded Mashed Cauliflower (recipe here)

Approaching the holidays with some realistic expectations and some kitchen smarts will help you feel good about enjoying some treats and favorite dishes without guilt.  Choose 1, 2 or even 3 of the above secrets to implement and see if you or anyone else notices.

DON’T sacrifice flavor.

DON’T lose the integrity of the dish.

DON’T lose your position as the favorite cook of the family, but…

DO try a few of my secrets and enjoy a smirk when you begin receiving praise for your mouth-watering meal contribution.

TRUTH: All things are lawful for me, but not all things are helpful.  –1 Corinthians 6:12a (ESV)

EDITOR’S NOTE: The article was originally posted in November 2016 and updated in December 2017 for accuracy.

DISCLOSURE: This post contains affiliate links.  If you purchase a product through these links, your cost will be the same but Healthy Inspiration will receive a small commission to help with the operating costs of this blog. Thank you for your support!

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Health Life
Healthy Inspiration 2017 Christmas Gift Guide

Still searching for the ‘perfect gift?’  Or maybe someone is begging you for ideas for you but you have been at a loss for what you want or need?  This Healthy Inspiration 2017 Christmas Gift Guide has creative, fun and functional ideas for those looking to get fit and stay healthy in the new year!

 

Food & Nutrition Magazine

This is my all time favorite magazine… EVER!  Filled with information on current trends, research, and mouthwatering recipes, this magazine is perfect for ‘foodies’ and anyone who is looking for research-based easy to read articles.  The book reviews give you a quick synopsis so you know what is worth reading. Find dozens of healthy, eye-appealing recipes that will make you eager to get in your kitchen.  Don’t miss the reviews on new apps and kitchen tools too!  This magazine is filled with inspiration, clever ideas, and gorgeous photos- the perfect gift for anyone who loves to all things food and nutrition.  

Cost: $15-25 (1 and 2 year options)

 

Skincare Basket

Pamper the special people in your life with a beautiful gift basket of skincare products that will help her (or him!) achieve a healthy glow in 2018!  This article, A Quick & Nourishing Skincare Routine For the Busy Woman, gives a short 4 step skin care routine that is convenient and easy, created by my personal Aesthetician, Courtney Waller.  These affordable products can easily be found on Amazon or at a health foods store and don’t have a long list of unrecognizable “ingredients.”  In fact, most of them are 1 ingredient products that are beneficial for most skin types!  Simply print out the skincare routine on some nice cardstock and slip into the gift basket along with the pampering products.  This radiant glow gift basket is perfect for mommies and any woman short on time!

Step 1: Jojoba Cleansing Oil

Step 2: Witch Hazel or Rose Water Toner

Step 3: Vitamin C Serum Treatment

Step 4: Argan Oil Moisturizer

Cost: ~$40

 

Devotions for a Healthier You by Katie Farrell, RN

Creator of Dashing Dish, a meal planning website, Katie Farrell does an amazing job encouraging healthful living and a healthy mindset.  Having followed Katie for years, I love how she helps women identify lies we believe about our health and bodies and then offers truth in love.  She develops delicious recipes that I make on a regular basis and champions women in their health journey.  Her devotional includes 71 short devotions filled with scripture, stories, and encouragement along with dozens of pages of healthy recipes and a meal plan.  The food photography is stunning.  This hardback book, Devotions for a Healthier You, l is an excellent gift for a friend or co-worker who is walking the health journey from the inside out.  It’s also the perfect size for your stocking too! Grab this book here.

Cost: ~$10

 

Raw Spice Bar Quarterly Spice Box

Herbs and spices are the easiest, fastest and healthiest way to change the flavor composition of any food or recipe!  But it’s easy to get stuck using the same seasonings day after day, especially if you don’t have a well-stocked spice cabinet or don’t know how to use what you already have.  Raw Spice Bar Quarterly Spice Box sends out 6 different high-quality, freshly ground spices each quarter to help any cook add remarkable flavor to a dish!  The spice box also provides flavorful recipes to use the spices you receive each shipment. This is a great gift for the adventurous cook or anyone looking to spice up their meals!  

Cost: $50-90

 

40 Days of Faith & Fitness- A Devotional Journal by Marsha Apsley, MS, LMHC

With a heart to encourage and inspire women in their journey to health and wholeness, Marsha Aspley has written a new devotional, 40 Days of Faith & Fitness: A Devotional Journal.  Too often we separate our spiritual walk from our health.  But, Marsha is blending the two as she delves into loving and caring for our bodies.  You can read an excerpt from Marsha’s devotional in this guest post, Confidence or Community: Are You Seeking the Right One?  If you or someone you know is looking for a daily devotional plan to stay focused in the new year, definitely check out Marsha’s book.  You can find it here.

Cost: ~$10

 

Active Faith Workout Gear

This sportswear company is based in Houston, Texas, and creates inspiring, trendy and functional activewear.  I love these ‘I Can’ t-shirts and these ‘Fearfully & Wonderfully Made’ tanks that are made of easy dry moisture wicking material.  And these pullover hoodies for women (and these for men) are sleek with awesome color choices.  T-shirts, hoodies, wristbands, shorts, leggings, hats, water bottles,… Active Faith sports gear has great gifts for all ages and budgets. They take fitness to a new level by reminding us to do “all for the glory of God.”

Cost: $5-50

 

Spiralizer

This is probably one of the most fun kitchen tools there is!  If you or a friend doesn’t have one yet- you need it!  While this spiralizer is the one you will find in my kitchen at present, I really want to get this Paderno World Cuisine Spiralizer Pro because I want to have the option to spiralize sweet potatoes, parsnips, carrots, apples and more!  Paderno has continued to be the acclaimed best spiralizer out there for many years but various brands have kicked it up a notch to compete for this title.  Spiralizers differ in the number of blades, size, ease of use and quality, but there is one out there to meet the needs of every home cook!  Consider storage space and desired use before buying.  This small one is great for a work gift exchange, but you might want to consider the versatile Paderno Spiralizer for a close friend or family member.  Anyone looking to make veggies more fun for kids and adults alike should consider adding a spiralizer to their kitchen tools!  

Cost: $10-30

 

Misto

This may not be on anyone’s wish list, but this kitchen tool should be in every healthy cook’s kitchen!  Just add the oil of your choice, pump it up with air and spray.  While you can buy cooking spray in the grocery store, the ingredients list more than just oil… some ingredients you might not want to spray on food.  However, the Misto can be spritzed on steamed broccoli, used to roast veggies, sprayed on chicken before baking and used to make baked goods.  Simply wash and refill it when needed!  For less than $10, you have a kitchen tool that gives you control over the quality of the fats you add to your meals and over the long haul, will save you money.  This clever stocking stuffer is the perfect idea for the healthy cook and every nutrition label reader you know!

Cost: $10 or less

 

Tea Infuser

Tea is *HOT* right now… no, cold!  In our house, there is always a pitcher of brewed herbal tea in the fridge.  I drink cold or warm it up for a delightful beverage when I get bored with water.  I bought a simple tea infuser several months back and use it weekly but this tea pitcher with infuser would be a great gift!  Several years back I bought a teacup with infuser for single servings, similar to this gorgeous teacup with lid, saucer, and infuser.  However, this Tea Branch Tea Mug & Infuser AND this Tea Forte’ cup with infuser are beautiful as well!  Tea combinations and flavors are exponential making tea an interesting beverage that never gets old!  If you think you don’t like tea, I challenge you to give it another try!  And, grab one of these teacups for a friend!

Cost: $15-25

Now, go get shopping!!

 

DISCLOSURE: This post contains affiliate links.  If you purchase a product through this link, your cost will be the same but Healthy Inspiration will receive a small commission to help with the operating costs of this blog.  Thank you for your support!

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Recipes
The Ultimate Whole Wheat Blueberry Muffins

If you want to boost heart health, improve your memory, fight off cancer-causing free radicals and help keep your blood glucose in check, blueberries are 1 food that can help you do just that!  These tiny berries are bursting flavor bombs in your mouth that are as healthy as they are delicious!  While they are definitely delectable on their own, they add a delightfully sweet flavor and color to these Ultimate Whole Wheat Blueberry Muffins!

A healthy breakfast is the perfect way to get you focused, energized and eating healthy from the start of your day.  But, it is also one of the meals that is least planned and often forgotten.  In fact, less than 50% of Americans actually eat breakfast. 

Whether you are looking for a new breakfast idea that you and your kids can grab before running out the door, OR, if you are seeking some healthier baked good ideas for holiday treats to give away, this recipe meets all the criteria!

These Ultimate Whole Wheat Blueberry Muffins are full of healthy ingredients and low in sugar.  Just enough honey is used to sweeten the muffins so that they won’t give you a sugar spike and crash.  Make sure to pair the muffin with some healthy fat (nuts, nut butter) and protein (yogurt, egg, cottage cheese) to keep you full all morning!

When blueberries aren’t in season, check your grocer’s freezer case for berries at much better prices.  Growing up, our family always had frozen blueberries in the house for cereal, oatmeal, and munching.  This is 1 fruit that boasts many health benefits and is worth having around all the time!  

If you are looking for more flavorful blueberry recipes, try out my No-Guilt Blueberry Spread, a recipe that is so easy it is hardly a recipe!  This amazing Berry Vanilla Oatmeal Bake is the perfect recipe to make on your weekend.  All you need to do is reheat it during the week!

Blueberry production has reached over 1 billion pounds over 5 continents and continues to gain more popularity among Americans.  Bursting with antioxidants, 25% of your needs of vitamin C, a good source of fiber and an excellent source of manganese, blueberries deserve a spot in your diet!  If you are looking for the perfect healthy muffin recipe, these ultimate blueberry muffins will become a family favorite that you feel good about serving!

The Ultimate Whole Wheat Blueberry Muffins

Jennifer Hunt, RDN, LD
Print Recipe
Servings 12 muffins

Ingredients
  

  • 1 1/2 cups Whole Wheat Flour
  • 1 tbsp Flax Seed
  • 3 tbsp water
  • 2 tsp Baking Powder
  • ¼ tsp baking soda
  • 1 tsp cinnamon ground
  • ½ tsp kosher salt
  • ½ cup no added sugar applesauce
  • ¼ cup oil like canola or light olive oil
  • ⅓ cup honey
  • 1 ½ cups fresh or frozen blueberries

Instructions
 

  • Preheat oven to 350 degrees.
  • Grind flax seed (or use flax meal) and combine with water. Allow it to sit for 5 minutes while preparing and measuring the other ingredients.
  • Combine dry ingredients in a medium bowl- flour, baking soda, salt, baking powder, and cinnamon.
  • In a medium bowl, stir together wet ingredients: applesauce, honey, canola oil and flax seed mixture.
  • Slowly incorporate dry ingredients into wet. Then carefully stir in the blueberries. Line muffin tin with papers and spray with oil spray (I use a Misto). Fill muffin tin and bake for about 20-25 minutes or until toothpick comes out clean. Cool and enjoy!

Notes

Don't have any blueberries?  No problem!  Try this recipe with 1 1/2 cups of diced apple!
Nutrition
Calories 137; Total Fat 5g; Saturated fat 0.4g; Cholesterol 0.0 mg; Sodium 157mg; Potassium 24mg; Total Carbs 23g; Dietary Fiber 3g; Total sugar 10g (added sugar: 6 grams, natural sugar: 4g); Protein 2.3 g
Muffin Spread Ideas…
  • Goat cheese- the tang will perfectly compliment the sweet berries!
  • Butter or butter spread- a classic
  • Almond butter- the slight sweetness of the almond butter pairs nicely with the blueberry muffin
  • Cream cheese
  • Blueberry jam- this No-Guilt Blueberry Spread is super simple to make and is the ultimate pairing with blueberry muffins!

If you are planning to create some holiday gift baskets to give away to neighbors, family, and friends, load up your decorative basket with these mouthwatering muffins and a few of your favorite spreads (local goat cheese or nut butters) along with some herbal tea… ‘healthy holidays’ never tasted so good!

Delicious and nutritious merry well in these Ultimate Whole Wheat Blueberry Muffins!  Enjoy! 

 

DISCLOSURE: This post contains affiliate links.  If you purchase a product through this link, your cost will be the same but Healthy Inspiration will receive a small commission to help with the operating costs of this blog.  Thank you for your support!

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Health
Meat-LESS Meal Planning for Carnivores

“You’re kidding?”  That was the response I received the first time I suggested we try following a ‘Meatless Monday’ meal plan.  No amount of feminine charms could convince or seduce my husband into getting on board.  It became a mute subject.  

Like many, my husband enjoys eating meat and poultry.  He doesn’t order the 20oz porterhouse at the fancy steak restaurant.  But, he does expect to see some form of meat or poultry on the dinner table most, if not every, night.  It’s how he grew up.  It’s what he expects.  It’s how he likes it.

For several years, I was frustrated and dreamed my husband would change his mind.  I hoped that he would have one of those enlightening moments when he ‘realized ‘ all the benefits of knocking meat out of a few meals each week.  It never happened.  But, then I began thinking differently.  

Once I decided to adapt my own ideas, I was able to create some solutions that work for our family.  Essentially, the goal is to eat more plants.  Well, there are many ways to accomplish that!  

Instead of focussing on the removal of meat, what if we focused more on the inclusion of plants?!  Brainstorming ideas was all about finding creative (and very small) changes that I could make in our meals that collectively would accomplish the goal… without overhauling our menu.  

Elimination sounds pretty drastic to meat lovers.  Avoid the tension.  Don’t create an unpleasant mealtime.  Meat-LESS meal planning for ‘meat-lovers’ is all about adapting ideas to fit your family.   

Plant-based diets do have some amazing benefits and according to the Academy of Nutrition and Dietetics are appropriate for all stages in the life cycle, including pregnancy, infancy, lactation, childhood, older adults and even athletes.  But they do emphasize being well-planned out so we don’t miss out on important nutrients.  Research shows that plant-based diets reduce the risk of:

  • Heart disease
  • Type 2 diabetes
  • Obesity
  • hypertension
  • Some cancers

Those following a plant-based diet also tend to have lower LDL cholesterol and better control of serum glucose (blood sugar).  This doesn’t mean that eating meat is bad or harmful- there are actually many benefits.  Those following a plant-based diet can eat meat, poultry, fish, dairy, eggs or other animal products, but their sole focus is to incorporate a variety of produce, nuts, seeds, and legumes.  Remember that your diet is your own and doesn’t need to follow any definition in a diet book!

But if your suggestion was vetoed, as was mine, it might be helpful to remove the labels (ie. vegetarian, vegan, etc) and instead, refocus on eating a diet rich in vegetables and other plants.  

Here are some modified approaches to the Meatless Monday concept that works for our family and may work for yours too…

 

Cook ‘Less’ Meat

Cooking less meat doesn’t mean you have to eliminate meat.  If your family wants to see meat or poultry on the table, then serve it, but simply serve a smaller portion.  Understandably, you might get some comments if you only serve half a roast chicken when everyone is used to seeing a whole bird!  But, there are dozens of ways to cook less without it looking like less!  This is not about a measly portion or serving less food- just less meat.  

Here are a few examples:

  • Stir-fry- Chop up half the chicken you would typically use and replace with some edamame (packed with protein) beans and an abundance of colorful veggies.  Make the stir-fry look appetizing, colorful and bountiful on the table!
  • Spaghetti- Brown half the amount of beef to stir into the spaghetti sauce.  Add an array of veggies to the marinara sauce or even cooked lentils, which will ‘look’ like meat.
  • Tacos- Combine a half portion of ground beef or ground poultry with a can of black beans along with your taco spice blend.  
  • Burgers- Try out these Half Veggie Burgers from the Good and Cheap cookbook that combine ground beef, lentils (or other beans), peppers and spices to please everyone on burger night!

 

Swap Meat & Poultry for Fish

Fish is an amazing source of high-quality protein!  It is naturally low in saturated fat, which makes it a heart-healthy food.  And, certain types of fish contain a specific type of healthy fat, omega-3 fatty acids, that are essential to your body.  These healthy fats help reduce inflammation, improve brain function, lower triglycerides and reduce the risk of cardiovascular events.  Salmon, tuna, mackerel, sardines, and anchovies are particularly high in omega-3 fats.

Why not swap out your typical meat or poultry meal with an extra fish meal on Mondays?  If your family isn’t eating fish twice a week already, this is just another creative solution to try.  Here are some of my favorite recipes:

This Tangy Tuna Salad is one of my favorite lunch recipes!

 

Highlight the Veggies

Sometimes we focus too much on what not to eat instead of what to eat.  If family members are hesitant to slash the meat once a week, why not take the approach of highlighting the veggies?

Ask each family member to chime in on their favorite veggie dish and then rotate through these recipes.  Make the veggies the star!  If you want to implement more plant-based meals, you have to begin by making the veggies yummy and delicious so that the meat isn’t missed.  

Grilled Zucchini With Feta & Mint

Use Mondays as the opportunity to talk about why veggies are good for our bodies and ask family members for suggestions about how to include more at meals.  Allow your kids and spouse to contribute ideas so that you don’t get overwhelmed trying to figure out clever ways to convince them to buy in.  

Don’t make this harder than it is!  

 

Don’t Surprise with ‘Scary’ Meat Alternatives

Let’s be real- tofu doesn’t really ‘taste’ like chicken.  It can be cooked a variety of ways that are quite tasty but don’t pretend or disguise it, especially to family members that have indicated they are not interested in trying it.  

However, you can prepare an alternate option to go along with the meal.  This allows family members to choose whether they want to try a meat-less option. For instance, the dinner might include sauteed tofu AND chicken so that family members can decide if they want to try one or both at the meal.  You can also use this opportunity to teach kids how to respectfully accept or decline foods that are unfamiliar to them, as they will encounter such foods at other people’s homes and gatherings.

Tempeh is one of my favorite meatless alternatives because it has a meaty texture instead of a soft texture like tofu.  My daughter eats it almost every time it is offered!

Salad with Tempeh & Edamame

 

Amp Up the Beans and Legumes

These undervalued little guys are loaded with fiber, iron, potassium, folate and more!  Beans are inexpensive (canned and especially dried) and provide an excellent way to boost nutrition and replace protein at the meal.  Most beans have 6-9 grams of protein per ½ cup serving and edamame beans (one of my 7 MUST HAVE freezer staples) boast about 10 grams.

Remember, meatless meals does not mean protein-less meals.  You want to include healthy protein in each meal and healthy snack (these are some ideas.)  By replacing some of the meat or poultry with beans, edamame, lentils or peas, you can maintain the nutritional value of the meal and it will be filling.  

In this chili recipe, 1 pound of ground beef is combined with several cans of beans to make 10 servings!  That is only about 1.5 ounces of beef per serving, but I promise, you won’t feel deprived!

Hearty Beef & Bean Pumpkin Chili

If you and your family are ready to try out some delicious meatless meals, these are a few of my favorites!

 

Last Thoughts

Don’t get discouraged if your family doesn’t want to get on board with a Meat-free meal.  Many weeks, I choose to eat several meat-free lunches because it’s what I want to do for my body.  However, the concept of eating (and enjoying!) more plants is also something I want to model for my kids.  Choose one of these strategies to encourage the consumption of more veggies.  Begin with just 1 small tweak to the meal plan.  They might adapt quicker than you think!

If you want some help adopting a meat-less meal plan, check out my Anti-Inflammatory Meal Plans that follow this approach emphasizing 75% plants and 25% high-quality animal protein!

TRUTH: And look! I have given you the seed-bearing plants throughout the earth and all the fruit trees for your food.  –Genesis 1:29 (TLB)

DISCLOSURE: This post contains affiliate links.  If you purchase a product through this link, your cost will be the same but Healthy Inspiration will receive a small commission to help with the operating costs of this blog.  Thank you for your support!

 

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Life
Grateful…

Stephen, Madelyn (1 month), Jennifer, McKaela (2 yrs)

For YOU, my readers.  You inspire me every single day!

For my supportive, loving and tender husband- my Knight.

For my girls that give me a new revelation of love, acceptance and purpose every morning.

For our new home and the expectation of sweet memories to be made.

For my relationship with Jesus, the One who exceeds my expectations and always gives me what I need, when I need it, even when I don’t know I want it.

May you see, experience and enjoy an abundance of blessings today and in the year to come!

Love,

Jennifer

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