Say goodbye to boring lunches and hello to vibrant flavors with this bright, zesty mason jar salad! Think fluffy quinoa for a protein punch, fiber-filled black beans, crisp veggies, and a tangy lime dressing all packed neatly into a mason jar. Not only does this salad make eating healthy a breeze, but it’s also visually stunning, customizable to suit your taste, and perfect for busy days, meal prep, or a quick, healthy bite.

When life gets busy, the last thing you need is a sink full of dishes after dinner. That’s where this one-pot chicken and lentil recipe comes in. It’s a warm, comforting meal that’s as easy to prepare as it is satisfying to eat. Packed with protein-rich lentils, tender chicken, and a medley of spices, this dish delivers a hearty flavor punch while keeping things simple.

Mornings can feel rushed, but starting your day with a wholesome, homemade breakfast doesn’t have to be complicated. This budget-friendly granola recipe is a game-changer for anyone looking to add a touch of healthy indulgence to their routine. Packed with crunchy oats, a hint of sweetness, nuts, seeds, and dried fruit – all of which are completely customizable – it’s the perfect way to fuel your morning.

It’s official – we are heading into the holiday season! It’s a time for celebration, family, friends, and of course, food. From festive dinners to sweet treats, it’s easy to get caught up in indulgence and leave healthy habits behind. But the holidays don’t have to mean abandoning your health goals. With a little intention and some smart strategies, you can enjoy the season’s flavors without overdoing it.

Savor Every Bite

Be present and mindful while enjoying your food.  Instead of mindlessly nibbling, pay attention to the flavors, textures, and aromas. Eating slowly can help you feel more satisfied and less likely to overeat.

Balance Your Plate

Include nutrient-dense foods such as vegetables and lean proteins. Then, add smaller portions of indulgent dishes or treats.

Healthier Versions of Holiday Favorites

There are plenty of ways to enjoy holiday classics in a healthier way.

• Mashed Potatoes: Swap out butter or sour cream for Greek yogurt or olive oil for a creamy texture with less fat.
• Instead of buttery casseroles, try roasting vegetables like sweet potatoes with cinnamon and nutmeg, or cooking Brussels sprouts in a slow cooker.
• Enjoy festive mocktails! You can still have a fancy drink in your hand!  Try this Warming Milk Punch, Christmas Mocktail: Cider Sangria, or Simple Holiday Mocktail.

Stay Active

Go for a walk after dinner, play a game of tag with the kiddos, or take the stairs instead of the elevator.  Any type of movement can boost energy levels, improve digestion, and help maintain your weight during the festive season.

Hydrate!

It’s easy to forget to drink water during the hustle and bustle of holiday festivities, especially with all the rich foods and festive drinks. But staying hydrated is crucial for digestion, skin health, and overall well-being.

Don’t Skip Meals

It’s tempting to “save up” calories before a big holiday dinner by skipping meals, but this often backfires. You’re more likely to overeat or make unhealthy choices.  Instead, eat balanced meals and snacks leading up to the holiday feast.

Get Enough Sleep

Don’t underestimate the importance of sleep. A lack of sleep can mess with your hormones, making you feel hungrier and more likely to crave the less nutrient-dense foods.

Practice Gratitude

Taking time to reflect on gratitude can shift the focus from food to people and experiences that truly matter.  Express gratitude for the food, the company, and the memories you’re creating.

Don’t Stress About Perfection

Healthy indulging isn’t about being perfect, it’s about finding a balance that works for you. If you overindulge one day, don’t let it derail your entire holiday. Tomorrow is a new opportunity to make healthier choices.

The goal of this holiday season is to maintain your health, feel good in your body, and enjoy the food and festivities.  Give yourself permission to indulge.  Some of the delicious food and treats we enjoy may only come around once a year – so don’t miss out!  Go ahead, indulge, and enjoy EVERY bite.

Michele DiCristofaro MS, RD, LDN

Roasted sweet potatoes with honey and cinnamon are a delightful blend of sweet and savory that makes for a perfect side dish or a satisfying snack. The natural sweetness of the sweet potatoes is enhanced by a drizzle of honey and a sprinkle of warm cinnamon, creating a caramelized exterior that’s both crispy and tender on the inside. This simple yet flavorful recipe not only celebrates the vibrant colors and tastes of fall but also brings a comforting touch to any meal. Whether served at a holiday gathering or enjoyed on a cozy weeknight, these roasted sweet potatoes are sure to please everyone at the table.

This mushroom gravy recipe is a keeper!  A savory sauce that elevates any dish with its earthy flavors and creamy texture.  Perfect for drizzling over mashed potatoes, roasted chicken, or even a hearty vegetarian meal, this versatile gravy combines sautéed mushrooms with aromatic onions and garlic, all simmered in a blend of broth and seasonings. Easy to prepare and bursting with an umami flavor, this mushroom gravy is sure to become a favorite in your kitchen, adding warmth and depth to your comfort food classics.

Who doesn’t love a big bowl of mashed potatoes on the table?  These mashed potatoes are extra creamy and absolutely delicious.  Made with a light plant-based “sour cream”, less potatoes, and a whole head of cauliflower, you’ll have plenty of room for dessert!  This makes for a perfect side dish for your holiday table or weeknight dinner.

Oven full?  Don’t despair!  Toss your Brussels sprouts into a slow cooker and push it aside! It can be stressful when trying to serve a hot meal for a crowd, and you need to finish baking a dish while trying to keep others warm.  Not only is this recipe convenient, but it’s also delicious!  The beautiful green sprouts with a mix of cranberries give this dish a beautiful holiday flare.

Should I only be eating organically grown produce? Is it okay to eat conventionally grown produce? You have a choice!  And no matter the choice, it’s still a healthy option. Let’s understand the differences and similarities between organic and conventional produce.

Organic produce has not been sprayed with synthetic fertilizers and/or pesticides but is instead sprayed with natural fertilizers and/or pesticides.  Organic farms are generally more expensive to run due to the cost of natural fertilizers and the prices of materials used in organic farming.  Conventional produce has been sprayed with synthetic fertilizers and/or pesticides.  What’s similar? Both organically and conventionally grown produce contain similar amounts of high-quality nutrients – vitamins, minerals, antioxidants, and fiber. 

Regardless of what you choose, eat your fruits and vegetables!  Only 1 in 10 Americans are consuming the recommended amount of produce each day.  Adults should consume 1 ½ – 2 cups of fruit and 2 – 3 cups of vegetables daily.  The CDC reports that adequate amounts of produce supports a healthy immune system and may lower your risk of several chronic diseases such as type 2 diabetes, cardiovascular diseases, and some cancers. So, get them however you wish – fresh, frozen, canned, organic, or conventional!

When deciding which to buy, ask yourself these questions:

Is it within my food budget to purchase organic food? What do I have access to – conventional or organic produce? What are my priorities when it comes to purchasing produce?  Perhaps these are some questions you may have thought about:

√ I want to purchase organic so I can reduce my exposure to pesticide residues.

• You don’t need to buy everything organic. Start with the produce you consume most.
• If a fruit or vegetable has a thick skin (bananas, avocadoes, melons), pesticides may be less likely to permeate the skin.
• Grow your own garden or herb garden.

√ I want produce with the most nutrients.

• Eating a wide variety of fruits and vegetables will help adopt a healthy diet – no matter if it’s organically or conventionally grown.
• Look for locally grown produce.  Fruits and vegetables are picked at peak ripeness, when they’re most dense with nutrients. 

√ How can buying fruits and vegetables fit into my budget?

• Consider purchasing conventionally grown produce as they tend to be less expensive than organic – and remember, you’re still getting adequate nutrients.
• Shop sales! Check out your store’s circular for weekly deals.
• Shop in-season. Purchase strawberries in the spring or peaches in the summer.
• Don’t forget about frozen or canned fruits and vegetables. These can be very affordable options and bonus – they go on sale! 

Pro Tip – Always be sure you’re washing your produce before consumption.

Want to try other ways to eat fruit other than raw? Waves in the Kitchen – Cooked Fruit

Need ideas for cooking vegetables? So Many Ways to Prepare Vegetables

By Michele DiCristofaro MS, RD, LDN

This mocktail is not only delicious, but also pretty! The combination of coconut, orange, and mint makes for a refreshing beverage.  And no need to wait until the afternoon to enjoy this mocktail – it’s perfect for a summer brunch as well!

I’ll find any excuse to use fresh mint from the garden.  It’s a true sign that warmer weather is upon us!  This recipe includes simple, delicious ingredients that will pair well with any spring or summer dish.

Described as one of the most “well-known national dishes” of Israel, Israeli Salad is simple yet bursting with flavor and freshness!  This salad features the quintessential veggies and herbs of the summer (cucumbers, tomatoes, onions, and parsley), which makes it a perfect side for all your summer dishes.