Strategies for a Happy Holiday and A Few Meals for a Busy Week
Tis the season to be very merry and busy! This is also the time of year when we can lose track of our progress and grab a bite to eat here or gift ourselves with that special treat there…But, if you don’t have a menu planned to fall back on, those grabs and treats will be on so convenient, and just may set you back further than you intended.
Invest an hour or so during the weekend, perhaps before the family wakes up and plan out your meals for the week. And, if you know you are going out to a restaurant, go on-line if possible and preview their menus so you can make an informed choice and not an impulse decision.
One trick I use is to order soup as an appetizer…it generally takes a little longer to eat and if it is high in protein, will give a sense of fullness sooner. Then, I will choose another appetizer or salad as my main meal…if a salad, I’ll ask if I could have some fish, chicken or even steak tips added on…the worst thing that could happen is they say no…but to be honest, that hasn’t happened yet!
Admit it, we all know the drill about holiday parties…offer to bring a dish you know fits in with your meal planning…eat a small meal before you go…steer clear of the desserts…yup…we know…and sometimes those Christmas cookies just look to yummy…so…enjoy one….yes, one…and then grab some nuts or another shrimp or two…and watch your alcohol consumption…it will lessen you inhibitions and resolve to make healthier choices.
My rule of thumb is to START with a glass of water, flavored with lemon, lime or mint. Sip it slowly and once that is gone, indulge in ONE glass per hour, of wine (4 ounces not 6, 8 or 10!) a light beer (12 ounces) or 1 ounce of liquor like vodka/gin and add at least 8 ounces of seltzer, club soda or sparkling water, add a twist of citrus and maybe a little splash of lime or cranberry juice to make it festive. You’ll consume around 100 calories if you do this…want to cut a few more calories?... A 6 ounce glass of Champagne has 75 calories and you look ever so elegant holding that Champagne flute! Continue to alternate water and cocktails throughout your event.
Running around like crazy people trying to get our shopping, visiting and celebrating done creates a perfect storm for losing track or worse, control. Being prepared for long lines, rush hour traffic delays and impromptu gatherings will give you a sense of personal power and that in and of itself can boost your motivation to keep on track.
You might one to try some of these strategies for keeping it together during the chaos that we love during the holidays:
Pack a snack! In my purse, I carry snack bags with a mixture of 1 tablespoon of dark chocolate chips, 1/8 cup of pistachios and 1/8 cup of dried cherries. Another mixture at the same ratios is: dark chocolate chips, almonds and dried apricots. At about 100 calories, It curbs the sweet, salty crunch thing that happens to the best of us!- Plan a menu and shopping list at the beginning of the week…if you have already bought the food and have the meals planned, you might be less likely to splurge on a less than healthy fast food feast.
- Have a well stocked pantry that has some of the following: low sodium crackers, nuts, dried fruits, jams and a few good quality baking mixes so you can welcome unexpected company with ease and a smile.
- Use your slow cooker/crock pot and dinner will be ready when you get home!
- Keep to your exercise schedule…this is a wonderful gift of time and camaraderie for you.
- Drink plenty of water! Adding some sliced citrus or mint leaves to the water makes it interesting and refreshing.
- Portion control! One simple rule…a serving size of just about anything should be no larger than a deck of cards for protein or the size of your fist for vegetables and fresh fruits. If it is bigger than that, ask your server to pack up the extra as soon as possible.
- Get plenty of sleep…tired people tend to give in to the path of least resistance and that may not always be the healthier choice.
Spicy Shrimp with Peas and Curried Cauliflower
Serves 4
Ingredients
1 lb. large deveined shrimp
1 large shallot, minced
2 cloves minced garlic
1 small cauliflower, chopped to resemble pieces of rice
½ cup chicken or vegetable broth
10 ounces frozen peas
Spice Blend: 1 tsp. ground cumin, ½ tsp. ground coriander, ½ tsp. ground ginger, ¼ tsp. turmeric, ½ tsp. white pepper, ¼ tsp. cayenne pepper, 1 tsp. kosher salt
½ tsp. red pepper flakes
½ cup fresh mint, chopped
Juice from ½ a lime
Vegetable oil
Method
In a large pot of salted boiling water, cook the chopped cauliflower for 3-5 minutes, or until tender; once done, drain the cauliflower and set aside.
Heat 1 tbsp. oil in a large sauce pan, over medium high heat, and add the garlic and cook, stirring constantly for 30 seconds; do not let the garlic get brown, as this will make it bitter.
Add the cooked cauliflower to the pan, stirring often for another 2 minutes.
Next, add the spice blend, broth and season with additional salt and pepper to taste and lower the heat to simmer and cover.
In a large skillet, heat 1 tbsp. oil over medium high heat.
Season the shrimp with a pinch of salt, pepper and red pepper flakes and cook in the hot oil, tossing frequently, until the shrimp are pink, opaque and just start to curl.
Remove to a plate and set aside.
Add another 1 tbsp. oil to the pan.
Add the shallots and peas, stirring occasionally until cooked through, about 3 minutes.
Mix in the mint, lime juice and adjust salt and pepper to taste.
Spoon a the cauliflower on to each plate and top with the minted pea mixture and 3-4 shrimp per person.
Garnish with lime wedges.
Serves 4
Ingredients
1 to 1 ½ pounds of sirloin steak tips
1 cup cooked beets, peeled and cubed (I buy Trader Joe’s Cooked Beets in the refrigerator section of the store. They keep for weeks in the refrigerator and up to 5 days once open and stored in an airtight container in the fridge.)
2 scallions, thinly sliced
6 cups of mixed lettuces and greens
1 large carrot, shredded
2 tbsp. Italian parsley, chopped
4 ounces crumbled blue cheese (or goat cheese if you prefer)
Olive oil
Combine the following for vinaigrette: ¼ cup extra virgin olive oil, ¼ cup red wine vinegar, 2 tbsp. water, 1 tbsp. Dijon mustard, ¼ tsp. salt, ¼ tsp. pepper.
Method
In a bowl, combine 1 tbsp. olive oil, with ½ tsp. salt and ¼ tsp. black pepper.
Toss in the steak tips and coat evenly.
Heat a grill pan over medium high heat.
Cook steak tips, being careful not to crowd the pan, and sear on all sides, taking about 3 minutes per side for medium rare.
Remove from heat and let rest while you assemble the salad.
In a bowl, mix together gently, the beets, scallions, carrots, parsley and half the vinaigrette.
Place a large handful of greens on each person’s plate and top with ¼ of the beet mixture.
Place steaks tips on each salad and top with 1 ounce of cheese per person.
Drizzle the remaining vinaigrette on each salad and serve immediately.
Eggplant Alla Matricianna with Zucchini Pasta
Serves 4
Ingredients
1 medium eggplant, cubed
2 cloves garlic, minced
2 zucchini and or summer squash cut into long pasta-like ribbons
6 ounces smoky bacon or pancetta, cut into ¼ inch pieces
2 cans diced tomatoes, drained and juice reserved**
1 large onion, sliced thinly
1 tsp. red pepper flakes
Olive Oil
Grated Romano cheese
Parsley for garnish
Method
In a large pot over medium heat, cook the bacon until crisp, then, remove to a paper towel lined plate and set aside.
Add the onions and cubed eggplant and cook until lightly golden and soft, about 5-7 minutes
Reduce the heat and add the garlic and red pepper flakes and heat through for a minute.
Add the tomatoes, salt and pepper to taste and bring to a simmer. **Add some of the reserved tomato juice if the sauce is too thick or too much liquid evaporates.
Return the bacon to the pan, covering and simmering for 15 minutes.
Remove the lid from the pot and toss in the zucchini ribbons.
Increase the heat to medium and cook for 3 minutes, or until the “pasta” is slightly tender (aka al dente).
For each plate, spoon out the zucchini pasta and sauce, topping each with some grated cheese and garnish with parsley.
Serves 4
Ingredients
4 6-ounce pieces of cod/scrod or haddock
1 avocado, diced
1 pint cherry tomatoes, halved
½ cup kalamata olives, pitted and halved
Juice of 1 lime
¼ cup chopped fresh cilantro or parsley
1 lb. carrots, peeled and cut into ½ inch dice
½ tsp. ground cumin
Olive Oil
Salt and pepper
Method
Place the carrots in salted boiling water.
Reduce the heat and simmer until tender, about 15 minutes.
Save ½ cup of the cooking liquid and drain the carrots.
Place the carrots, 1 tbsp. olive oil, ¼ tsp. salt,a pinch of pepper and ¼ cup of the cooking liquid in a the bowl of a food processor and puree until smooth (add more cooking liquid if the puree is too thick).
Place the carrots in a bowl large enough to rest on top of a pot of simmering water, in order to keep the carrot puree warm.
Heat 1 tbsp. olive oil over medium high heat, in a non-stick frying pan.
Season the fish with salt and pepper and cook in the hot oil until opaque and golden brown crust forms on each side, about 4-5 minutes preside.
In a separate bowl, combine the avocado, tomatoes and olives. Toss gently with the lime juice, cumin, and cilantro.
To serve, spread a thick dollop of the carrot puree on each plate.
Place a piece of fish on the puree and top with a scoop of the avocado salsa.
Garnish with lime wedges.
Serves 4-6
Ingredients
½ cup low sodium soy sauce
½ cup apple cider or apple juice
2 tbsp. rice wine vinegar
1 tsp. toasted sesame oil
1 tsp. grated fresh ginger
½ tsp. crushed red pepper flakes
2 lbs. pork loin cut into 2 inch pieces
1 medium onion, sliced very thinly
1 red bell pepper, cut into strips
1 carrot, peeled and shredded
½ lb. snow peas, trimmed
Chopped cashews for garnish
2 zucchini or summer squash, cut into “linguine” type noodles
(Or if you prefer, try soba noodles and prepare according to package directions! )
Olive oil
Butter
Method
In a 4-6 qt. crock pot, combine the soy sauce, apple cider, vinegar, sesame oil, ginger, and red pepper flakes.
Add in the cubed pork and onions, and toss to coat.
Cover and cook on low for 7-8 hours or until the pork is fork tender.
A few minutes before serving, heat 1 tbsp. olive oil and 1 tsp. butter in a large sauté pan over medium heat and gently cook the squash noodles, carrot, bell pepper and snow peas until tender, about 5-7 minutes.
Divide the vegetables onto each person’s plate and top them with some pork and sauce from the slow cooker.
Garnish with chopped cashews or parsley if desired.
