Healthy Recipes Archives

Read more about the article 17 Best High Protein Smoothies

Post author:Kim Devall
Post published:December 1, 2020
Post comments:1 Comment

As women over 50, we frequently do not get enough protein. One of the easiest ways to significantly increase your protein intake is with high protein smoothies.

Whether you’re a chocolate lover or you like fruit-flavored shakes, in this blog I share 17 high protein smoothies recipes. You’re bound to find one you love.

You may be wondering “How do I know if I’m getting enough protein?”

Check out these previous blogs for more info:

Experiment for even more high protein smoothie options

A protein smoothie generally includes 2 or more of the following:

a source of protein
a liquid base
fruit, healthy fat or a vegetable
ice

Protein

The most popular sources of protein in skakes are:

protein powders
greek yogurt
cottage cheese

There are many flavored protein powders to pick from. I like to have vanilla and chocolate on hand so I always have lots of options.

When using greek yogurt, you’ll want to check the nutrition label as some are loaded with added sugar. I prefer to use Greek, plain yogurt. It is higher in protein and lower in added sugar than other varieties.

Cottage cheese is another great option. In most cases, you’ll probably want to go with a low-fat or fat-free version.

Liquid base

I primarily use unsweetened almond milk in my smoothies. For some fruit based smoothies, I often use 1/2 water and 1/2 unsweetened juice. You can use water; however , I find those to be runnier and I prefer a thicker smoothie.

Secret to thicker high-protein shakes

There are several ways to make your shake a little thicker.

Ice works good; however, I have found my shake still doesn’t get very thick and as the ice melts it’s often like drinking a flavored water.
Yogurt and cottage cheese will both add some thickness
Raw oats work great! I know it sounds weird (or at least it did to me when I first hear of it), but it works great and I actually really like the taste. You will want to drink the shake fairly soon ( like within an hour or so).
Xantham gum is the best thickener I’ve used so far and it doesn’t change the taste of the smoothie at all! Just add 1/4 – 1/2 teaspoon. I was amazed at how thick and creamy my watery shake become.

High-protein smoothie "extras"

Not only are high-protein shakes great for getting more protein in your diet, they are also great for getting an extra serving of fruit or vegetables.

Experiment to see what you like. Here are some of my favorites. These can be added to most shakes depending on how many calories, carbs, fats etc you want.

Spinach is my absolute favorite add-in. I get an extra serving of vegetables, which I can never get enough of and it doesn’t change the tast of the smoothie (especially if you have 1/2 a banana in the smoothie).

I like 1/2 banana or 1/3c cooked sweet potato or 1/4 avocado in shakes to make them more creamy. I alternate between them depending on what I have at home.

Banana Protein Smoothie

This high protein smoothie is great for breakfast or snacks.

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Prep Time 1

Cook Time 1

Total Time 2

Course Snack

Cuisine American

Servings 1

Calories 365 kcal

Ingredients

1 cup unsweetened almond milk
1/2 cup plain full-fat greek yogurt
1 scoop vanilla protein powder
1 banana
ice

Instructions

Blend almond milk, greek yogurt, protein powder and banana in blender.
Add ice, blend until you can no longe hear the ice in the blender.

Notes

Approximate nutrients per serving:

Calories 365
Total Fat 9g
Saturated Fat 4g
Sodium 411mg
Carbohydrates 44g
Fiber 11g
Sugar 18g
Protein 33

Keyword high protein

Pumpkin Pie Smoothie

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Prep Time 1

Cook Time 1

Total Time 2

Course Snack

Cuisine American

Servings 1

Calories 269 kcal

Ingredients

1/4 cup water
3/4 cup unsweetened almond milk
1/2 cup canned pumpkin
1 t maple syrup
1 T pecans
1 t pumpkin pie spice
ice

Instructions

Blend all ingredients (except ice) in a blender
Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrients per serving

Calories 269

Total Fat 10g

Saturated Fat 2g

Sodium 335mg

Carbohydrates 25g

Fiber 12g

Sugar 7g

Protein 24g

Chocolate Peanut Butter Smoothie

Great for chocolate cravings!

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Prep Time 1

Cook Time 1

Total Time 2

Course Snack

Cuisine American

Servings 1

Calories 247 kcal

Ingredients

1 scoop chocolate protein powder
2/3 cup unsweetened almond milk
1 T all-natural peanut butter
1 cup raw spinach
ice

Instructions

Blend all ingredients (except ice) in a blender
Add ice. Blend until you no long hear the ice in the blender

Notes

Approximate nutrition per serving

Calories 247
Total Fat 11g
Saturated Fat 2g
Sodium 380mg
Carbohydrates 16g
Fiber 11g
Sugar 2g
Protein 27g

Pineapple Banana Smoothie

A refreshing mid-day snack

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Prep Time 1

Cook Time 1

Total Time 2

Course Snack

Cuisine American

Servings 1

Calories 303 kcal

Ingredients

1/4 cup pineapple chuncks
1/2 cup greek vanilla yogurt
1/2 banana
1/2 cup orange juice, low sugar
1 scoop vanilla protein powder
1/4 t coconut extract
Ice

Instructions

Blend all ingredients (except ice) in a blender
Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrients per serving

Calories 303
Total Fat 2g
Saturated Fat 1g
Sodium 263 mg
Carbohydrates 44g
Fiber 9g
Sugar 25g
Protein 33g

Pina Colada Smoothie

Perfect combination of coconut and pineapple

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Prep Time 1

Cook Time 1

Total Time 2

Course Snack

Cuisine American

Servings 1

Calories 207 kcal

Ingredients

1 scoop vanilla protein powder
1/2 cup water
1/2 cup 100% pineapple juice
1/2 t coconut extract
Ice

Instructions

Blend all ingedients (except ice) in a blender
Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrients per serving

Calories 207
Total Fat 2g
Saturated Fat 1g
Sodium 200mg
Carbohydrates 28g
Fiber 7g
Sugar 16g
Protein 21g

Groovy Green Smoothie

A full serving of vegetables and tastes great too!

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Prep Time 1

Cook Time 1

Total Time 2

Course Snack

Cuisine American

Servings 1

Calories 249 kcal

Ingredients

1 banana
1 cup green grapes
6 oz vanilla greek yogurt
1/2 apple, cored and chopped
1 scoop vanilla protein powder
1 1/2 cup spinach
Ice

Instructions

Blend all ingedients except ice in a blendefr
Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrients per serving

Calories 249
Total Fat 1g
Saturated Fat 0g
Sodium 66mg
Carbohydrates 41g
Fiber 7g
Sugar 25g
Protein 21g

Chocolate Salted Caramel Smoothie

Perfect afternoon pick me up!

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Prep Time 1

Cook Time 1

Total Time 2

Course Snack

Cuisine American

Servings 1

Calories 171 kcal

Ingredients

1 t caramel extract
1 scoop chocolate protein powder
1/4 t salt
1 cup unsweetened almond milk
Ice

Instructions

Blend all ingredients except ice in a blender
Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrients per serving

Calories 172
Total Fat 4g
Saturated Fat 1g
Sodium 992mg
Carbohydrates 14g
Fiber 9g
Sugar 2g
Protein 22g

Chocolate Chip Cookie Dough Smoothie

Perfect High Protein Shake for an afternoon snack

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Prep Time 1

Cook Time 1

Total Time 2

Course Snack

Cuisine American

Servings 1

Calories 314 kcal

Ingredients

1 cup unsweetened almond milk
1/4 cup raw oats
1/4 t vanilla extract
1/4 t imitation butter flavoring
1 scoop vanila protein powder
2 t mini chocolate chips
Ice

Instructions

Blend all ingredients (except Ice) in blender
Add ice. Blend until you no longer hear the ice in the blender
Top with a few extra mini-chocolate chips (optional)

Notes

Approximate nutrients per serving.

Calories 314
Total Fat 11g
Saturated Fat 3g
Sodium 340mg
Carbohydrates 32 g
Fiber 8g
Sugar 10g
Protein 24g

Almond Butter Cup Smoothie

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Prep Time 1

Cook Time 1

Total Time 2

Course Snack

Cuisine American

Servings 1

Calories 324 kcal

Ingredients

1 T almond butter
1 cup unsweetened almond milk
1/2 banana
1 t maple syrup
1 scoop chocolate protein powder
ice

Instructions

Blend all ingredients (except ice) in a blender
Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrition per serving

Calories 324
Total Fat 13g
Saturated Fat 1g
Sodium 441 mg
Carbohydrates 34g
Fiber 13g
Sugar 14g
Protein 26g

Cinnamon Sweet Potato Smoothie

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Prep Time 1

Cook Time 1

Total Time 2

Course Snack

Cuisine American

Servings 1

Calories 340 kcal

Ingredients

1/3 cup cooked sweet potato
1/2 banana, frozen
1 t maple syrup
1 scoop chcocolate protein powder
1/2 cup unsweetened almond milk
1 T almond butter
ice

Instructions

Blend all ingredients (except ice) in a blender
Add ice. Blend until you no longer hear ice in the blender

Notes

Approximate nutrients per serving

Calories 340
Total Fat 10g
Saturated Fat 1g
Sodium 202mg
Carbohydrates 35g
Fiber 6g
Sugar 14g
Protein 31g

Chocolate Mint Smoothie

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Prep Time 1

Cook Time 1

Total Time 2

Course Snack

Cuisine American

Servings 1

Calories 199 kcal

Ingredients

2/3 cup unsweetened almond milk
1 t cocoa powder
1/2 frozen banana
1/4 t peppermint extract
1 scoop chocolate protein powder
ice

Instructions

Blend all ingredients (except ice) in a blender
Add ice. Blend until you can no longer hear the ice in the blender

Notes

Approximate nutrients per serving

Calories 199
Total Fat 3g
Saturated Fat 1g
Sodium 167mg
Carbohydrates 18g
Fiber 3g
Sugar 8g
Protein 26g

Cinnamon Oats Smoothie

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Prep Time 1

Cook Time 1

Total Time 2

Course Snack

Cuisine American

Servings 1

Calories 196 kcal

Ingredients

3/4 cup unsweetened almond milk
1/8 cup raw oats
1 scoop vanilla protein powder
1/4 t cinnamon
1/2 t maple syrup
ice

Instructions

Blend all ingredients (except ice) in a blender
Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrients per serving

Calories 196
Total Fat 5g
Saturated Fat 1g
Sodium 320mg
Carbohydrates 20g
Fiber 9g
Sugar 2g
Protein 23g

Pina Banana Smoothie

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Prep Time 1

Cook Time 1

Course Snack

Cuisine American

Servings 1

Calories 253 kcal

Ingredients

1/2 cup unsweetened pineapple juice
1/2 banana, frozen
1/2 cup water
1 scoop vanilla protein powder
ice

Instructions

Blend all ingredients (except ice) in a blender
Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrition per serving

Calories 253
Total Fat 2g
Saturated Fat 1g
Sodium 201mg
Carbohydrates 42g
Fiber 9g
Sugar 23g
Protein 22g

Raspberry Cheesecake Smoothie

This protein shake is loaded in fiber.

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Prep Time 1

Cook Time 1

Course Snack

Cuisine American

Servings 1

Calories 209 kcal

Ingredients

2/3 cup unsweetened almond milk
15 raspberries, frozen
2 T Sour cream
1 scoop vanilla protein powder
Ice

Instructions

Blend all ingredients (except ice) in a blender.
Add ice. Blend until you no longer hear the ice in the blender.

Notes

Approximate nutrition per serving.

Calories 209
Total Fat 8g
Fat 4g
Sodium 318mg
Carbohydrates 17g
Fiber 10g
Sugar 4g
Protein 23g

Very Berry Smoothie

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Prep Time 1

Cook Time 1

Total Time 2

Course Snack

Cuisine American

Servings 1

Calories 362 kcal

Ingredients

2/3 cup unsweetened almond milk
1/2 banana, frozen
1 cup mixed berries, frozen
1/2 cup Greek vanilla yogurt
1 scoop vanilla protein powder
ice

Instructions

Blend all ingredients (except ice) in a blender
Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrition per serving.

Calories 362
Total Fat 4g
Saturated Fat 1g
Sodium 402 mg
Carbohydrates 49g
Fiber 14g
Sugars 22g
Protein 37g

Blueberry Smoothie

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Prep Time 1

Cook Time 1

Total Time 2

Course Snack

Cuisine American

Servings 1

Calories 325 kcal

Ingredients

2/3 cup unsweetened almond milk
1/2 banana, frozen
1/2 cup blueberries
1/2 cup Greek vanilla yogurt
1 scoop vanilla protein powder
ice

Instructions

Blend all ingredients (except ice) in a blender
Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrition per serving

Calories 325
Total Fat 4g
Saturated Fat 1g
Sodium 383mg
Carbohydrates 43g
Fiber 11g
Sugar 21g
Protein 37g

Chocolate Spice Smoothie

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Prep Time 1

Cook Time 1

Total Time 2

Course Snack

Cuisine American

Servings 1

Calories 233 kcal

Ingredients

2/3 cup unsweetened almond milk
1/3 cup cooked sweet potatoes
1/2 t nutmeg
1 cup fresh spinach
1 T powdered cocoa
1 scoop chocolate protein powder
ice

Instructions

Blend all ingredients (except ice) in a blender
Add ice. Blend until you no longer hear ice in the blender

Notes

Approximate nutrition per serving

Calories 233
Total Fat 4g
Saturated Fat 1g
Sodium 214mg
Carbohydrates 22g
Fiber 5g
Sugar 6g
Protein 28g

Cherry Cheesecake Smoothie

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Prep Time 1

Cook Time 1

Total Time 2

Course Snack

Cuisine American

Servings 1

Calories 291 kcal

Ingredients

1 1/2 cups frozem cherries, pitted
1 cup fat-free cottage cheese
1/2 cup unsweetened almond milk
ice

Instructions

Blend all ingredients (except ice) in a blender
Add ice. Blend all ingredients until you no longer hear the ice in the blender

Notes

Approximate nutrients per serving

Calories 291
Total Fat 2g
Saturated Fat 0g
Sodium 868mg
Carbohydrates 39g
Fiber 4g
Sugar 26g
Protein 33g

Pineapple Mango Smoothie

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Prep Time 1

Cook Time 1

Total Time 2

Course Snack

Cuisine American

Servings 1

Calories 315 kcal

Ingredients

1/4 cup pineapple chuncks
1/4 cup mango slices
1 banana, frozen
1/2 t coconut extract
1 scoop vanilla protein powder
1/4 cup orange juice, low sugar
1/4 cup water
ice

Instructions

Blend all ingredients (except ice) in a blender
Add ice. Blend until you no longer hear ice in the blender

Notes

Approximate nutrients per serving

Calories 315
Total Fat 3g
Saturated Fat 1g
Sodium 205mg
Carbohydrates 52g
Fiber 11g
Sugar 28g
Protein 23g

Leave me a comment. Which one will you try first?

Read more about the article Healthier Recipes for Your Holiday Party

Post author:Kim Devall
Post published:December 9, 2019
Post comments:0 Comments

If you’re new to my blog, Welcome! I’m so glad you are here. My goal is to provide you with tips that help you stay strong and active as you age.

Here are some of my other blogs to check out after you read this one.

Try these healthier recipes for your holiday party.

The holiday season is here and so are the potlucks and holiday parties. You can enjoy the fabulous holiday parties and not throw away all your hard work over the past year. The secret? Try these healthier recipes for you holiday party or potluck.

Healthier Recipes for Your Holiday Party - Appetizer

Healthy Fruit and Chocolate Party Tray

I love this healthy fruit and chocolate party tray for a holiday party or carry-in. Super simple to pull together. The Dark Chocolate hummus is amazing! Try Boar’s Head Dark Chocolate Dessert Hummus.

Pick up your favorite fruits and nuts. Strawberries, grapes, pineapple, blueberries, blackberries, raspberries, almonds, walnuts, pistachios, cashews. Add in a few pretzels and/or crackers. Chocolate covered almonds, peanuts, raisins work great too!

For the full recipe, check out thecreativebite.com

Healthier Recipes for Your Holiday Party - Salad

Blueberry Broccoli Spinach Salad with Poppyseed Ranch

This salad is loaded with superfoods – blueberries, spinach and broccoli. Three of my absolute favorites.

Add in 1/4 avocado, crumbled feta cheese, dried cranberries and sunflower seeds.

Top with a poppyseed ranch dressing. This is sure to be a hit at your next holiday party or potluck. Grab the full recipe here.

Healthier Recipes for your Holiday Party - Entree

Light Taco Rice Bake

This easy to make casserole is a crowd pleaser for all the Mexican food lovers in in your family. This recipe includes ground beef ( you can use ground turkey too. I personally prefer the 96% fat free beef over ground turkey.), onion, brown rice, southwestern corn, cottage cheese, cheddar cheese, tortilla chips, tomato and taco cooking sauce.

Grab the full recipe here.

Healthier Recipes for Your Holiday Party - Dessert

Pina Colada Dip

Top off dinner with this yummy dip. Goes great with fresh pineapple and vanilla wafers!

With only 3 main ingredients it’s super quick to whip up. Just mix:

1 1/4c cold 2% milk, 3/4c (6oz) pineapple yogurt, 1 package (3.4 oz) instant coconut cream pudding mix.

Then top with whipped topping and toasted coconut flakes and a maraschino cherry.

Want the full recipe, click here.

Post author:Kim Devall
Post published:November 25, 2019
Post comments:0 Comments

Delicious holiday recipes you won't want to miss!

This blog is all about delicious holiday recipes that are perfect for your Thanksgiving dinner.

Enjoy the delicious taste you want and skip the excess calories you don’t.

Thanksgiving dinner is one of my favorite meals. However, it’s so easy to leave the table feeling stuffed, bloated and in desperate need of a nap.

I’m all for a lazy Thanksgiving day, chatting with family, watching football or a movie. I don’t know about you. I’m not all in for feeling stuffed and uncomfortable.

It is estimated that the average person will eat 3000 calories for Thanksgiving dinner alone, not including beverages and dessert.

This is far from a low calorie meal though, Just one serving plus the chocolate cake will be approximately 800 calories.

If you know you are going to eat extra calories on Thanksgiving (is there anyone that doesn’t?), don’t forget to workout first thing in the morning. Not only will your workout energize you for a busy day, it will speed up your metabolism and burn a few of those extra calories.

If you’re new to my blog, Welcome! I’m so glad you are here. My goal is to provide you with tips that help you stay strong and active as you age.

Here are some of my other blogs to check out after you read this one.

What would your family say to this beautiful and delicious Thanksgiving Dinner?

How to keep your Thanksgiving turkey moist

Are you wondering how you can add flavor to your turkey? Try brining your turkey before cooking.

Brining is simply soaking your turkey in a mixture of salt, water, lemon and herbs. Plan to soak your turkey for 1 – 1.5 hours per pound. You definitely have to plan for this!

Are you like me and wondering, how the heck do I make the brine? Here’s a brine recipe from tangledwithtaste.com.

1.5 cup salt, 1.5 gallons water, 8 by leaves, 1/2 cup molasses or 3/4 cup brown sugar, 6 lemons washed and quartered, 2 sprigs rosemary, 2 sprigs thyme, 2T minced garlic.

Combine all the above ingredients in a large pot and bring to a boil for 2-3 minutes or until salt and sugar is dissolved. Remove from heat and let cool completely.

Place turkey and the mixture in an oven bag. Keep in the refrigerator or in a cooler with ice.

Herb Roasted Turkey

Delicious juicy turkey perfect for your Thanksgiving Dinner

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Prep Time 30

Cook Time 3 30

Course Main Course

Cuisine American

Servings 12

Calories 146 kcal

Ingredients

10-12 pound turkey
1/4 cup fresh herbs, plus 20 whole sprigs such as thyme, rosemary, sage, oregano and/or marjoram divided
2 T olive oil, extra-virgin
1 t salt
1 t ground pepper
1 1/2 cups Aromatics, onion, apple, lemon and/or orange cut into 2-inch pieces
3 cups water plus more as needed

Instructions

Position a rack in the lower third of the oven. Preheat oven to 475 °F.
Remove giblets and neck from the turkey cavities and reserve for making gravy. Place the turkey, breast side up, on a rack in a large roasting pan; pat dry with paper towels.
Mince herbs.
Mix minced herbs, oil, salt, and pepper in a small bowl. Rub the herb mixture all over the turkey, under the skin, and on the breast meat.
Place aromatics and 10 of the herb sprigs in the cavity. Tuck the wings under the turkey. Tie the legs together with kitchen string.
Add 3 cups water and the remaining 10 herb sprigs to the pan.
Roast the turkey until the skin is golden brown, 45 minutes.
Remove the turkey from the oven. If using a remote digital thermometer, insert it into the deepest part of the thigh, close to the joint. Cover the breast with a double layer of foil, cutting as necessary to conform to the breast.
Reduce oven temperature to 350°F and continue roasting for 1 1/4 to 1 3/4 hours more. If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1 cup water.
The turkey is done when the thermometer registers 165°F.
Transfer the turkey to a serving platter and cover with foil. Let the turkey rest for 20 minutes. Remove string and carve.

Notes

NUTRITION FACTS

Serving size - 3 ounces

Calories: 146; Fat: 4g; Saturated Fat; 1g; Sodium: 202mg; Carbohydrate: 0g; Fiber: 0g: Sugar: 0g; Protein: 25g

Recipe courtesy of eatingwell.com

Keyword Healthy Turkey Recipes, Thanksgiving Turkey, Turkey recipes

How about a delicious holiday recipe for cranberry sauce without the processed sugar?

Naturally Sweetened Cranberry Sauce

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Prep Time 2

Cook Time 8

Course Side Dish

Cuisine American

Servings 8

Calories 82 kcal

Ingredients

12 oz fresh cranberries
1/2 cup honey or maple syrup
1/2 cup water
zest from 1 medium orange (approx 1t)
1/2 t ground cinnamon optional
1/4 cup fresh orange juice optional

Instructions

Rinse the cranberries well and drain off excess water. Sort through and discard any squishy ones.
In a medium saucepan, combine the cranberries, honey, and water. Bring to a boil over medium-high heat, then reduce heat to medium-low and cook, stirring occasionally, until the cranberries have popped and the mixture has thickened to your liking, about 5 - 10 minutes.
Remove pan from heat and stir in the orange zest. If you're using the optional ground cinnamon and orange juice, add them now. Taste and, if the mixture is too tart (cranberry sauce is supposed to be a little tart), add more orange juice, honey or maple syrup to taste.
The sauce will continue to thicken as it cools. It will keep in the refrigerator, covered for up to 2 weeks.

Notes

NUTRITION FACTS:

Serving size- 1/4 cup

Calories: 82; Fat: 0g; Sodium: 2.2mg; Carbohydrates: 22g; Fiber: 1.4g; Sugars: 19g; Protein: .2g

Recipe courtsey of cookieandkate.com

Keyword cranberry sauce, healthy holiday recipes, holiday recipes, low sugar recipes

Enjoy this delicious holiday recipe with a new twist on Scalloped Potatoes

Scalloped Sweet Potatoes

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Prep Time 10

Cook Time 2

Course Side Dish

Cuisine American

Servings 8

Calories 147 kcal

Ingredients

2 Heads of garlic
2 T Olive oil, extra-virgin additional for roasting the garlic
1 cup Onion finely chopped
1 cup +1 T Full- fat coconut milk divided; not light!
1 cup + 1T Unsweetened Plain almond milk divided
1 1/2 T Potato starch
1 t Sea salt
1/4 t Black pepper
2 lbs Sweet Potatoes, thinly sliced (about 2 very large potatoes)

Instructions

Preheat oven to 400°F and place two squares of foil on top of each other (shiny side up)
Cut the tops of each head of garlic off, so that the tips of each clove are exposed. Peel off any of the large pieces of papery skin. Drizzle the heads with a little bit of olive oil and rub it in. Wrap the garlic in the foil like a packet and place it into the oven. Cook until the garlic is tender, about 45 minutes.
Once the garlic has roasted, squeeze the garlic out of its skin and finely chop it.
Reduce oven temperature to 350°F.
Heat the remaining 2T of olive oil in a very large, oven-safe frying pan, over medium/high heat. Add the finely chopped onion and cook until golden brown and soft, about 5 minutes.
Add 1 cup coconut milk and 1cup almond milk and bring to a boil. While you wait for the liquid to boil, whisk together the remaining 1T of coconut milk, 1 T almond milk and 1 1/2T of potato starch in a small bowl, until smooth.
Once the milk mixture comes to a boil, whisk in the potato starch mixture, stirring constantly so it doesn't gum up in the milk. Boil for 2 minutes, stirring constantly.
Reduce the heat to medium, add in the salt. pepper and chopped roasted garlic. Cook the sauce for an additional 5-6 minutes until thick, stirring frequently.
Layer half of the potatoes in a lightly greased casserole dish, pour half the thickened sauce over potatoes and repeat.
Cover with foil and place into the oven for 30 minutes. Uncover the pan, press the potatoes down so they really sink into the sauce, cook for an additional 30-40 minutes, until the potatoes are fork-tender and the top is browned. OPTIONAL: Turn your oven to high broil and broil potatoes for 3-4 minutes to darken the top.
Let the potatoes stand for 10 minutes. Serve.

Notes

NUTRITION FACTS:

Calories: 147; Fat: 8.5g; Saturated Fat: 4g; Sodium: 42.4mg; Carbohydrates: 15.5g; Fiber: 1.8g; Sugar: 3.9; Protein: 1.5g

Recipe courtesy of foodfitnessfaith.com

Keyword healthy holiday recipes, holiday recipes, paleo, scalloped potatoes, sweet potatoes, vegan

Is it a carb or a veggie? No-one will know.

Your family will think they are eating mashed potatoes and gravy.

You’ll know you are serving them a delicious vegetable and not another carb.

Shhhh. They’ll never know…

unless you tell them.

Mashed Cauliflower

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Prep Time 15

Cook Time 20

Course Side Dish

Cuisine American

Servings 8

Calories 59 kcal

Ingredients

1 large head cauliflower cut into florets about 3 lbs
3 T unsalted butter
3 T sour cream
6 cloves garlic, divided
1/4 cup parmesan cheese
salt and pepper to taste

Instructions

Place cauliflower in a steamer over a large pot of boiling water. Steam for 15 minutes or until tender. OR, boil cauliflower in salted water for 10 minutes or until fork-tender. Remove from heat and drain. Cover with a lid and set aside.
Heat butter over medium-high heat. Saute garlic until fragrant (about 1 minute).
Blend cauliflower and garlic in a food processor on high setting until smooth, You may need to do this in 2 - 3 batches, depending on the size of your food processor.
Transfer blended cauliflower back into the pan. Stir in parmesan cheese, sour cream and season with salt and pepper.

Notes

Save prep time! Use Cauliflower rice instead. Steam the rice or saute in a pan with a little water under tender.

NUTRITION FACTS:

Calories: 59; Fat: 5g; Saturated Fat: 3g; Sodium: 61mg; Carbohydrates: 2g; Protein: 1g

Recipe courtesy of cafedelites.com

Keyword healthy recipes, holiday healthy recipes, keto, mashed cauliflower

Not just for the holidays. This is an all-time favorite of mine.

Roasted Asparagus with Parmesan

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Prep Time 5

Cook Time 15

Course Side Dish

Cuisine American

Servings 4

Calories 46 kcal

Ingredients

olive oil cooking spray
1 lb fresh asparagus, tough ends trimmed
1/4 cup shredded Parmesan cheese
1 t sea salt
1/4 t garlic powder

Instructions

Preheat oven to 400°F.
Spray inside of a 9 x 13 casserole dish with olive oil cooking spray. Place asparagus in the dish and lightly spray spears with cooking spray.
Sprinkle asparagus with Parmesan cheese, sea salt and garlic powder.
Roast in preheated oven until fork easily punctures the thickest part of stem, about 12 minutes.

Notes

Nutrition Facts:

Calories: 46; Fat: 1.7g; Sodium: 660mg; Carbohydrates: 4.4g;

Recipe courtesy of Allrecipes.com

TIP: Best way to keep asparagus fresh for a long time while in refrigerator is to slice off the stems and stand them in a glass with a couple inches of water in the bottom.

Keyword asparagus, healthy holiday recipes, holiday healthy recipes, roasted asparagus

A holiday dinner just wouldn't be the same without rolls!

Vegan Dinner Rolls

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Prep Time 1

Cook Time 20

Course Side Dish

Cuisine American

Servings 12

Calories 110 kcal

Ingredients

2 T organic cane sugar
1/2 t sea salt
1 packet rapid-rise yeast approx 2 1/4t
2 cups unbleached all-purpose flour
1/2 cup unsweetened almond milk
1/4 cup water
2 T Vegan butter + more for topping

Instructions

In a large mixing bowl, combine 3/4 cup flour, yeast, sugar and salt.
In a separate mixing bowl (or small saucepan over medium heat), microwave the water, almond milk and butter until warm - about 110-120°F (approx 55 seconds). It should be the temperature of bath water. If too hot, it can kill the yeast.
Add wet mixture to the dry and whisk or beat for 2 minutes, scraping sides as needed.
Add 1/4 cup more flour and beat for another 2 minutes.
Add only enough remaining flour to make a soft dough. Transfer to a lightly floured surface and knead until smooth and elastic. Let rest 10 minutes.
Divide the dough into 12 pieces, shape into balls and place in a greased 8 x 8 dish or 8-inch round pan. Cover and let rise in a warm place until doubled in size - about 30 - 45 minutes.
Preheat over to 375°F and brush the tops with additional melted vegan butter. Bake for 18-20 minutes or until fluffy and light golden brown.

Notes

TIP: For best results, serve immediately or store them loosly covered with a kitchen towel for up to 3 days on the counter.

Nutrition Facts:

Calories: 110; Fat: 2.3g; Saturated Fat; .8g; Sodium: 135mg; Carbohydrates: 19.6g; Fiber: .7g; Sugar: 2.2g; Protein: 2.4g

Recipe courtesy of Minimalistbaker.com

Keyword dinner rolls, healthy holiday recipes, holiday healthy recipes, vegan

For you chocolate lovers. You're going to love this delicious recipe!

Keto-friendly Chocolate Cake

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Course Dessert

Cuisine American

Servings 8

Calories 207 kcal

Ingredients

Cake

1 1/2 cups fine almond flour
1/4 cup cocoa powder
2 T dutch cocoa or additional regular
2 1/4 t baking powder
1/2 t salt
1/3 cup water or milk of choice
3 eggs
1/3 cup sugar or granulated erythritol (for Keto)
1 1/2 t pure vanilla extract

Frosting

1/2 cup cocoa powder
2 oz melted chocolate (optional)
8 oz cream cheese or vegan cream cheese
1/4 cup butter spread or vegan butter
1 1/2 - 3 cups powdered sugar or erythritol (for Keto)
1 1/2 t pure vanilla extract
2-4 T milk of choice

Instructions

Chocolate Cake

Preheat oven to 350°F
Grease an 8-inch pan or line with parchment paper.
Stir all the ingredients together. Spread into pan. If needed, use another sheet of parchment paper to smooth down.
Bake 14 minutes on the center rack.
Let cool completely before frosting.

Chocolate Cream Cheese Frosting

Let cream cheese and butter come to room temperature.
Beat all ingredients with an electric mixer.
If too thick, very slowly add more milk. If too thin, add additional powdered sugar or erythritol.
Cover and refrigerate leftover frosting for up to a week.

Notes

NUTRITION FACTS:

Cake without frosting:

Calories: 130; Fat: 9g; Saturated Fat; .9g; Sodium: 175mg; Carbohydrates: 6g; Fiber: 3.3g; Sugar: .2g; Protein: 6.9g

Cake with frosting:

Calories: 207; Fat: 14.8; Saturated Fat: 4.3g; Sodium: 282mg; Carbohydrates: 8.4g; Fiber: 4.1g; Sugar: .2g; Protein: 9.3

Recipe courtesy of chocolatecoveredkatie.com

Keyword chocolate cake, chocolate desserts, healthy holiday recipes, holiday recipes, keto chocolate cake

Well, it just isn't Thanksgiving without Pumpkin Pie!

Pumpkin Pie

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Total Time 1 30

Course Dessert

Cuisine American

Servings 10

Calories 137 kcal

Ingredients

15 oz canned pumpkin
2 T whipped butter, softened
3/4 cup light brown sugar, unpacked
1/2 cup fat free milk
1 egg, large
2 egg whites, large
1/2 t pumpkin pie spice
1/2 t ground cinnamon
1/4 t ground nutmeg
1 t vanilla exract
1 frozen pie crust sheet, Pillsbury thawed to room temperature
whipped cream topping, optional

Instructions

Preheat oven to 350°F
Lightly dust a large cutting board or flat surface with flour. Roll out a room temperature pie crust sheet, so that it becomes thin enough to cut off about 30%. Your final crust will be approx 5 oz.
Place into a 9-inch pie dish, cutting off the excess dough.
Place pumpkin in a large bowl, Add butter and mix well.
Using an electric mixer, mix in brown sugar, milk, eggs, egg whites, pumpkin pie spice, cinnamon, nutmeg, and vanilla. Beat on medium speed until the mixture is smooth.
Pour filling into unbaked pie crust. Bake about 70-75 minutes, or until knife inserted in center comes out clean.
Cut into 10 slices and serve with whipped cream, if desired.

Notes

NUTRITION FACTS:

Calories: 137; Fat:5g; Saturated Fat; 1.5g; Sodium: 114mg; Carbohydrates: 25g; Fiber; 1.5g; Sugar: 16.5g; Protein: 3g

Recipe courtesy of skinnytaste.com

Keyword healthy pumpkin recipes, lower calorie pumpkin pie, pumpkin desserts, pumpkin pie

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