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HOLIDAY SURVIVAL GUIDE 1

HolidayS U R V I VA L G U I D E

Positive Gratitude Stay on Track During the Holidays

Holiday Gift GivingNew Year, New Mindset

Love Yourself FirstFit Points for the Holidays

Holiday Recipes


HolidayS U R V I VA L G U I D E

Holidays can be stressful…especially when you are trying to lose weight. But think about it: There are many times during the year that we attend parties, have family events like weddings, vacations and others where we could potentially gain weight. And let’s face it, life in general is stressful!

The winter holidays just happen to encompass a certain time period (about 9 weeks) when we raise our attention on food, money, and family probably more than the other 43 weeks throughout the year.

What if we ‘reframe’ the way we look at it? The holidays are an opportunity to see family and friends in a positive and festive setting, and, try some really amazing food! I can’t wait, can you? And, just because the holidays are upon us, it doesn’t mean we have to forgo or sacrifice a good time.

Tell yourself this...The holiday season will not derail me. We’ll show you how, and remember, we are going to go through this together with you.


Thanksgiving is a holiday where we celebrate what we are thankful for. The truth is, we should try to be grateful for what we have every day – not just once a year. We all lead stressful lives and it’s easy for gratitude to take a backseat to whatever we are dealing with in any given moment. Here’s a few tips to help you feel grateful every day:

• Keep a gratitude journal – Write down something that you are grateful for every day, so that when you are having a bad day, you can look back.

• Show you care – “Thank you.” How often do you say it? Sometimes it slips our mind and we do not even think about it. Two simple words can make someone’s day and let them know that they are valued and appreciated. When you show how thankful you are to other people, you will bring more happiness into your own life as well.

• Stay in the present – All of our daily tasks tend to crowd our heads, so it is hard to be present. Start by noticing your surroundings and think about how thankful

you are to have clothes on your back, a roof over your head, and food on your table.

• Spend more time in nature – Being outside can give your brain a well-deserved break. Listen to the wind in the trees and the birds singing. Soak in all the natural wonder around you.

• Volunteer – Giving back is one of the most rewarding things you can do. Find something that interests you and give them some of your time.

• Don’t Compare – Try not to compare yourself to others. Be thankful for what you have and who you are and realize that you have so much to offer to the world.

Once you begin practicing daily gratitude, you will be amazed at how good you feel. We all have the ability to choose how we look at life, and being grateful is always a good choice. Not only will you feel better, but your self-esteem will increase, you will feel more empathy, become more resilient and become more patient.

P o s t i v e G r a t i t u d e

“The secret to having it all is knowing that you already do.” - Paul Chucks

“Gratitude turns what we have into enough.” - Melody Beattie


Staying on Track... D U R I N G T H E H O L I D AY S

Winter is here! And what comes along with it is four major holidays –

Thanksgiving, Christmas, New Year’s Eve, and Valentine’s Day. Most of

these holidays are centered around food. It may seem impossible to stay

on track during this time, but we here at GOLO are here to tell you that it

doesn’t have to be!

• Focus on the people, not the food – Holiday parties and functions are meant to be a time to spend with your loved ones, so make sure you make the most of celebrating your relationships, and recognize that it is not just about food.

• Be Realistic – Instead of worrying about losing weight, set a goal of simply maintaining your current weight.

• Plan Ahead – Do not skip meals in order to prepare for a function. Eat your normal meals, meaning if your function is in the evening, eat breakfast and lunch. This way, you will not arrive starving.

• Limit alcohol – Alcohol stimulates your appetite, so try to stick with 1 or 2 drinks per event.

• Eat slowly and mindfully – When you eat slower, you ultimately consume less, as opposed to eating a large amount in a short amount of time. It takes the body about 20 minutes to realize that it is full.

• Host the party! – If you host the party yourself, you can be sure that there will be GOLO-friendly food available.

• Stay Active – Take a walk, dance, play with your children.

The holidays don’t have to carry an “all or nothing” mentality. It is possible to have

a good time, while still keeping your eyes on your goal. Don’t overindulge, but don’t

completely deprive yourself either!


H o l i d a y G i f t G i v i n g

The holidays are coming! In our country, we are surrounded by diversity and have the right to worship in different ways. Although we may not always agree, there are usually some similarities between religions, one being gift giving during the holiday that is celebrated during this time of year. Whichever religion you follow, and even if you don’t follow any religion, I’m sure we can agree that giving is better than receiving. And, giving from the heart is better than any material object we could receive.

GOLO does not discriminate against any religion

You may not be familiar with why certain religions celebrate around this time of year, here is some information:

The purpose of Christmas is to celebrate the birth of Jesus Christ. It is celebrated on December 25th. The gifts of the three Kings may have started the tradition of gift giving. St. Nicholas was known for giving to the poor. He conveys a spirit of generosity and gift-giving, and has become the ‘Santa Claus’ we know today.

The eight-day Jewish celebration known as Hanukkah or Chanukah commemorates the rededication during the second century B.C. of the Second Temple in Jerusalem, and is known as the Festival of Lights. It lasts from December 12th to December 20th. Gift-giving started as ‘gelt’ and the tradition of giving coins, thought to be a way of showing independence they gained from the battles they fought.

The celebration of Kwanzaa honors African heritage in African-American culture, and is observed from December 26th to January 1st, culminating in a feast and gift-giving. Kwanzaa is more spiritual based rather than religious, and is a way to celebrate family, community and culture. Gift giving is often used as a way to symbolize the seven principles of Kwanzaa.

Great Gift Ideas:

Nowadays, gifts have become extremely materialistic and expensive for the most part. We challenge you to give meaningful, non-material gifts this year! Here are some ideas:

• Collect family recipes and compile into a cookbook or a recipe box

• Collect family photos and put them into a picture book

• Offer a monthly lunch date with a relative or friend

• Offer your talents, such as photography or hairstyling

• Give tickets to a concert or sporting event

• Give frequent flyer miles if you aren’t using them

• Give a museum membership

• Give an experience (kayaking, rock climbing, or zip-lining)

• Give a gift certificate for a lesson (swimming, tennis, drums)

• Donate to an organization in the name of your friend or relative

• Give a plant or a tree

• Offer someone your time – to help with a chore, babysit, or just to chat

Not only will these gifts keep your wallet full, but they will also keep your heart full as well. And, they all create memories, which the recipient will be able to hold forever.


N e w Y e a r , N e w M i n d s e t

Every year we hear people saying “new year, new me.” But do you really have to reinvent yourself every year? The answer is no. However, you can do a quick reset.

1) Goals – Your goals should be small, sustainable things over a reasonable amount of time. Weight loss is a side effect of these goals, but should not be the main point. Examples of these are getting your 5 servings of vegetables a day and getting a full eight hours of sleep.

2) Stay Positive – Positivity is going to help you get through everyday life, but it is especially important when you are on a weight loss journey. When you think negative, negative things tend to happen.

3) Reward Yourself – But not with food! If you meet a goal, treat yourself to a manicure or a movie instead of reaching for one of your old comfort foods.

4) Slow Down – It’s important to stop and take a breath every once in a while. This can help you set your intentions, connect with your body and even relieve some stress.

5) Patience – If you are losing weight the healthy way, then weight loss is going to be slow and steady. There is no time limit and it is not a race. Give yourself time.

6) Avoid the Scale – Scales can be associated with self-destructive thoughts and frustration. Learn that the number on the scale does not define your self-worth. Weight yourself once a week and take note of how your clothes are fitting. Some people lose inches before pounds!

If you start the new year with this new mindset, there is absolutely no doubt that you will have a fantastic year ahead!

“You do not need a new day to start over, you just need a new mindset.”

-Hazel Hera Ozbeck


Love Yourself FirstWhen you think about Valentine’s Day, you think about the ones you love – your parents, your spouse, your children, your friends, etc. But does that list ever include yourself? The dictionary defines self-love as “the regard for one’s wellbeing and happiness.” Some people assume that practicing self-love is the same thing as being self-centered or conceited. This is simply not true.

Seek the help that you need – If you are struggling emotionally, there is no shame in asking for help. You are worth it.

Be mindful of your inner dialogue – You live most of your life inside your head. Make sure it is a nice place to be.

Have Fun – Laugh every day, it is truly the best medicine!

Leave that comfort zone – By taking a small step out of your comfort zone each day, you will open up a lot of new doors!

Learn something new – Read a new book, start a new hobby, or take an interesting class.

De-clutter – Keeping your surroundings organized can minimize stress and make you feel accomplished.

Practice positive affirmations – Write them down, write them on your mirror, or set up reminders on your phone.

Need vs. Want – Act on what you need instead of what you want. Be able to turn away from something that feels good and is exciting, in order to stay strong and centered and move forward.

Quiet time – Take 10 minutes out of each day to just sit and be.

There is a saying that goes “You can only love someone as much as you love yourself.” When you practice self-love, it is evident to others. And others will follow your lead. You will start to attract people and circumstances that support your well-being. The most important thing to remember is that self-love is a journey. It is not going to happen overnight – it takes practice, patience, and dedication. You will be surprised at how much you will blossom once you start.

“Love yourself first and everything else falls into line. You really have to love yourself to get anything done in this world.” – Lucille Ball


F i t P o i n t s f o r t h e H o l i d a y s

Go out and play! Can’t seem to find the energy to work out now that the weather is cold? Try “playing” instead. We’ve come up with some great ways to work up a sweat both indoors and out. And, the best part about playing is that it doesn’t feel like working out but you can still get your heart rate up and have an excellent cardio session.

• Build a snowman – this fun should not be reserved for kids only.

• Gather your family and friends for a good old-fashioned snow ball fight!

• Ice Skating is sure to get your heart pumping, but you might not even notice with all the fun you’re having (or the falling you might be doing).

• Xbox Kinect/Wii Fit – Don’t let the kids have all the fun. Some of these games will have you sweating like it’s Christmas in July!

• Sledding is great because in order to enjoy the fun of flying down the hill, you have to walk up first – and everyone will want several turns. Add challenge by making your own trail up the hill. The resistance of walking through all that snow offers a great workout!

• Roller-skating keeps you indoors but will give you quite a work out, plus it’s a great activity for kids of all ages.

Take a Hike!Walking is a low-impact activity, making it great for just about everyone in the family. Plus it’s an activity that you can do as a group.

• Take a nature walk during the day and explore the natural beauty around you. Collect leaves & pine cones or take pictures to add to the fun.

• Set up a scavenger hunt – both big and little kids can get in on the fun!

• Walk around the block with the family, especially after a filling dinner. You can stay active while taking a look at all of the holiday decorations in the neighborhood.

Enjoy the Season!While some people assume “physical activity” means sweating it out at the gym, many of the fun holiday activities you do with your family could quite easily be exercise.

• Caroling – Going out for an evening of caroling is a classic way to spread the holiday cheer while getting everyone off the couch.

• Mall walking – Go to the mall 30 minutes before it opens and get a quick work out in before you do your shopping.

• Dancing – A holiday dance party will keep everyone happy, moving, and grooving for hours on end. Turn up the volume on some of your favorite songs and dance your heart out.

Exercise doesn’t have to be boring and many of the things we already do during this time of year can be turned into Fit Points! Besides, winter is an ideal time to lose weight due to the fact that your metabolism naturally speeds up to help keep you warm! Here are a few ideas to keep you (and your family) moving this holiday season:

ACTIVITY DURATION 10 min 15 min 30 minMall Walking 7 12 30

Caroling 7 12 30

Holiday Dance Party 9 14 30

Build a Snowman 9 14 30

Sledding 9 14 30

Basketball 10 15 30

Snowball Fight 12 18 40

Ice Skating 12 18 40

Snowboarding 12 18 40

Wii Fit / X-box Kinect 12 18 40

Skiing 12 18 45

Ice Hockey 15 20 45

Hot Yoga 15 20 45

Football 15 20 45

Swimming 15 20 45

Indoor Rock Climbing 20 30 65

Wrestling 20 30 65


HolidayR E C I P E S

Main DishesSweet Potato and Apple Breakfast Bake ....................................10 Baked Eggs with Ricotta ...........................................................11GOLO Turkey and Egg Casserole ...............................................11Slow Cooker Orange Turkey Breast ...........................................12Slow Cooker Chipotle Sweet Potato Chili ....................................12Cranberry Apple Meatballs .......................................................13Simple Cranberry Sauce ...........................................................13Gumbo ....................................................................................14

Side DishesCauliflower “Mac & Cheese” .....................................................15 Sweet Potato Hummus .............................................................16Pumpkin Pasta ........................................................................16Sweet Potato Nachos ...............................................................17Cauliflower Stuffing ..................................................................18Sweet Potato Latkes .................................................................18 Black-Eyed Peas with Greens ...................................................19Brie-Stuffed Mushrooms ..........................................................19

DessertsBanana Gingerbread Muffins ....................................................20Gingerbread Holiday Smoothie .................................................21Sweet Potato Fudge .................................................................21Chai Latte ................................................................................22 Black Bean Fudge ...................................................................22No-Bale Cookie Dough .............................................................23Raspberry Lemon Frozen Yogurt ...............................................23


Sweet Potato and Apple Breakfast Bake

Directions 1) Have all ingredients ready before cooking.

(You can make this in a cast iron skillet or transfer to baking dish when you are ready to bake)

2) Preheat oven to 400 degrees.

3) Add coconut oil to skillet and heat on the stove over medium heat. Add shredded sweet potatoes and cook until soft/brown.

4) Then add apples, salt and spices. Continue to cook over medium heat for about 5 minutes.

5) Wisk eggs and milk together.

• If using a baking bowl, transfer potatoes and apple mixture to your bowl first, then pour the whisked eggs and milk on top.

• If you are using a cast iron skillet, add the eggs and milk directly to the skillet by pouring directly on top of the potato and apple mixture.

6) Bake 10-15 minutes or until the eggs set.

Ingredients• 2 Tbsp Coconut Oil, for cooking 30FV

• 1 large Sweet Potato, shredded (1 cup) 80FV

• 1 large Apple, peeled and shredded (1 cup) 100FV

• 1⁄8 -¼ tsp Salt

• 1 tsp Cinnamon

• ¼ tsp Nutmeg

• 3 Eggs, whisked 75FV

• 1⁄2 cup Almond Milk (full fat) 45FV

Optional Topping:

Drizzle with honey and sea salt to taste

Each serving contains: Protein - 1 Vegetable - 0Carb - 1 Fat - 0

Makes: 4 servings Total Recipe Fuel Value: 330 Fuel Value per serving: 83


Baked Eggs with Ricotta

Directions 1) Preheat oven to 375 degrees. Coat 2 medium-

sized ramekin dishes with a little olive oil and set aside. Chop spinach leaves into tiny pieces and lay them on the bottom of each dish.

2) In a separate bowl mix ricotta cheese, olive oil, thyme, salt and pepper. Put mixture into each dish.

3) Crack an egg on top of ricotta cheese mixture in each dish. Cook for 25 minutes or until the eggs are no longer runny. Let them cool down before serving.

Ingredients• ½ cup Ricotta Cheese 90FV

• 2 tsp Olive Oil 5FV

• 1 cup Spinach 10FV

• ¼ tsp Thyme

• 2 Eggs 50FV

• Sea Salt and Pepper

Each serving contains: Protein - 2 Vegetable - 1⁄2Carb - 0 Fat - 0

Serving Size: 2 Total Recipe Fuel Value: 155 Fuel Value per serving: 78

GOLO Turkey and Egg Casserole

Directions 1) Preheat oven to 375 degrees. Spray the baking

dish with organic cooking spray.

2) Heat olive oil in a medium skillet over medium-high heat. Add in the turkey and chili powder and season with salt and pepper. Cook meat until it begins to turn brown.

3) While the turkey is cooking, line the bottom of the baking dish with the sweet potatoes. Make sure that they are very thinly sliced so that they will be tender after cooking.

4) In a medium bowl, beat eggs and season with salt and pepper.

5) Top sweet potatoes with the turkey and pour the eggs on top. Layer spinach on top of the eggs and add tomatoes and onions.

6) Cook for 35-40 minutes or until edges are brown and casserole is firm throughout.

Ingredients• 1 Tbsp Olive Oil 15FV

• 12 oz Ground Turkey 160FV

• ½ tsp Chili Powder

• 12 Eggs 300FV

• 2 small Sweet Potato (2 cups), peeled and sliced thin 80FV

• 3 cups Baby Spinach 30FV

• Salt and Pepper to taste

• ½ cup Tomatoes, diced 10FV

• ½ cup Onions, diced 10FV

Each serving contains: Protein - 2 Vegetable - 1⁄2Carb - 1⁄2 Fat - 0



Slow Cooker Orange Turkey Breast

Directions 1) In a small bowl mix together butter, orange

juice, zest, thyme, rosemary, sage, garlic powder and paprika.

2) Using your fingers, separate the skin from the turkey and rub the butter mixture under the skin and on top of the skin. Sprinkle with salt and pepper to taste.

3) Line the bottom of the slow cooker with onions and lay the turkey breast on top. Cook on low heat until done throughout but still juicy and tender, about 5-6 hours.

4) Remove turkey from slow cooker and discard onions.

5) (Optional for a crispier skin layer). Preheat the broiler and lay turkey on a baking sheet. Broil turkey for about 3 minutes or until desired crispiness.

6) Let turkey set for 15 minutes before slicing.

Ingredients• 3 Tbsp Butter, room temperature 90FV

• 2 tsp Fresh Orange Juice

• Zest from 1 Orange

• 1 Tbsp Fresh Thyme, chopped

• 2 tsp Fresh Rosemary, chopped

• 2 tsp Fresh Sage, chopped

• 1 tsp Garlic Powder

• 1 tsp Paprika

• 2 lb Turkey Breast, skin on 440FV

• Sea Salt and Pepper to taste

• 1½ cups Onions, peeled and quartered



Slow Cooker Chipotle Sweet Potato Chili

Directions 1) In a large pot boil diced sweet potatoes for

about 5 minutes, until just fork tender. Drain and set aside.

2) Add the olive oil, broth and ground turkey into the crockpot. Then add the tomatoes, sweet potatoes, onions and cauliflower. Mix together.

3) Last, sprinkle in the seasonings and salsa.

4) Stir until well combined and cook on high for 3-4 hours.

Ingredients• 2½ cups Sweet Potatoes, diced 200FV

• 1 Tbsp Olive Oil 15FV

• 2 cups Vegetable Broth

• 1 lb Ground Turkey 200FV

• 14 oz can Diced Tomatoes, drained 30FV

• 1 cup Onion, chopped 20FV

• 3 cups Cauliflower, riced 60FV

• 1 tsp Garlic, minced

• ½ cup Salsa 10FV

• ½ tsp Cumin

• 1 tsp Paprika

• ¼ tsp Oregano





Simple Cranberry Sauce

Directions 1) Combine all ingredients into a sauce pan.

Over low-medium heat bring the mixture to a simmer until berries pop and the sauce begins to thicken, about 10-15 minutes.

2) Let sauce cool completely and refrigerate. The sauce will thicken more in the refrigerator.

3) Serve at room temperature.

Ingredients• 3 cups Fresh Cranberries 240FV

• ¾ cup Juice from Orange 75FV

• 2 Tbsp Honey 150FV

This is a hoiday treat. You do not have to use it as a carb for a meal. Just enjoy!

Total Recipe Fuel Value: 615

Cranberry Apple Meatballs

Directions 1) 1) Preheat oven to 425 degrees. Place an

oven proof baking rack on top of your rimmed baking sheet and coat with olive oil cooking spray.

2) In a large mixing bowl, using your hands or a fork, lightly combine the ground turkey, breadcrumbs, dried cranberries, olive oil, egg, seasonings.

3) Roll the mixture into thirty 1½ - inch balls and arrange on top of the baking rack. Bake in the oven for 12-15 minutes or until cooked all the way through.

Ingredients• 1 lb Ground Turkey 212FV

• ½ cup Panko Bread Crumbs 90FV

• ½ cup Dried Cranberries 80FV


• 1 Egg, beaten 25FV

• 1 cup Green Apple, shredded 100FV

• 1½ Tbsp Fresh Sage, finely chopped


• 1 tsp Onion Powder

This is a hoiday appetizer.

Just enjoy!

Makes: 30 Meatballs Total Recipe Fuel Value: 522 Fuel Value per serving: 17 per Meatball


Gumbo – Kwanzaan Favorite!

Directions 1) In a large pot heat olive oil over medium

heat. Whisk in the flour and cook until brown, about 4-5 minutes.

2) Then add in peppers, celery, onion, garlic and okra and cook until vegetables are soft, about 10 minutes.

3) Add the diced tomatoes and seasonings. Cook for another 5 minutes.

4) Next add the chicken broth and diced chicken. Bring to a boil, reduce heat to a simmer and cook until chicken is done throughout.

5) In a bowl mix the cornstarch and water into a slurry. Add slurry to the large pot.

6) Add the shrimp and bring to a boil. Allow gumbo to thicken, about 2-3 minutes.

7) Serve over ½ cup cooked brown rice.

Ingredients• 2 Tbsp Olive Oil 30FV

• 2 Tbsp Whole Wheat Flour 25FV

• 1 cup Red Bell Pepper, diced 20FV

• 1 cup Green Bell Pepper, diced 10FV

• 1 cup Celery, chopped 10FV

• 1 cup Red Onion, diced 20FV

• 2 Cloves Garlic, minced

• 2 cups Frozen Okra 20FV

• 2 (14oz) cans Diced Tomatoes 60FV

• 1 Tbsp Dried Basil

• 1 Tbsp Dried Oregano

• 1 tsp Dried Thyme

• 1⁄8 tsp Cayenne Pepper

• 1 Tbsp Cajun Seasoning

• ½ Tbsp Chili Powder


• 6 cups Chicken Broth

• 1 lb Chicken, diced 200FV

• 4 Tbsp Cornstarch

• ¼ cup Water

• 9 oz Shrimp, tails removed, deveined 105FV

• 4 cups Brown Rice, cooked 360FV




Cauliflower “Mac & Cheese”

Directions 1) Preheat oven to 370 degrees. Line baking

sheet with foil or parchment paper.

2) In a large bowl, toss together the cauliflower with the olive oil and season with sea salt and pepper.

3) Arrange cauliflower on the baking sheet in a single layer. Roast for about 10-15 minutes, until crisp-tender.

4) In a small saucepan, over low heat, add cheese, milk and butter, stirring constantly.

5) In a small bowl, add cornstarch and water and mix until smooth.

6) Add to the cheese mixture and whisk well to combine. Simmer for a couple of minutes to thicken. Be careful not to burn the cheese.

7) Toss the cauliflower with cheese sauce right before serving; sprinkle with bacon crumbles.

Ingredients• 4 cups Cauliflower, cut into small florets

80FV


• 1 cup Cheddar Cheese, shredded 90FV

• 1 cup Whole Milk 90FV

• 1 Tbsp Butter 30FV

• 2 Tbsp Water

• 1 Tbsp Cornstarch

• 2 slices Bacon, cooked 75FV

• Seas Salt and Pepper to taste




Sweet Potato Hummus

Directions 1) Add garlic to a food processor, process until

chopped.

2) Add chickpeas, lemon juice, tahini, salt, olive oil, sweet potatoes and spices. Process for 1-2 minutes. The consistency will be thick but not entirely smooth.

3) Slowly pour in the chickpea liquid while processing until the hummus reaches your desired consistency.

Ingredients• 2 Cloves Garlic

• 15.5 oz can Chickpeas, drained 160FV

• ½ cup liquid from Chickpeas

• ¼ cup Fresh Lemon Juice

• 1½ Tbsp Tahini 30FV

• ½ tsp Sea Salt


• 1 medium Sweet Potato, roasted 80FV

• ½ tsp Cumin

• ½ tsp Paprika


This is a holiday appetizer. You do not have to use it as a carb for a meal. Just enjoy!

Total Recipe Fuel Value: 300

Pumpkin Pasta

Directions 1) Pile the flour in the middle of a cutting

board. Make a hole in the center and add the pumpkin puree.

2) Mix together the puree and flour until it forms into a stiff dough.

3) Divide the dough in half, covering one half with a towel to keep it from drying out.

4) Form remaining dough into a circle.

5) Flour a rolling pin and roll out the circle into a very thin sheet.

6) Using a sharp knife or pizza cutter, cut into ¼” long strips or other shapes to your preference.

7) Bring 2 quarts of salted water to a boil. Cook pasta for 2 mintes or until all noodles float.

Ingredients• 3 cups all-purpose Flour

(plus more for rolling)

• 14 oz can pumpkin puree (or 12⁄3 cups homemade pumpkin puree)


Serving size: 1⁄2 cup Fuel Value per serving: 50


Sweet Potato Nachos

Directions 1) Preheat oven to 350 degrees.

2) In a small bowl, whisk oil, paprika, garlic powder, salt and pepper together until well combined.

3) Pour it over the sweet potato slices and toss until well coated.

4) Layer sweet potato slices on two baking sheets and bake for 20 minutes.

5) Using tongs carefully turn the slices over and bake for another 15 minutes.

6) Transfer to a platter and arrange slices evenly. Top with jalapenos, avocado, corn, tomatoes, onion, feta cheese and cilantro.

7) Squeeze lime juice and season with salt and pepper. Enjoy while hot.

Ingredients• 1 Tbsp Avocado Oil 15FV

• ½ Tbsp Smoked Paprika



• 3 medium Sweet Potatoes, washed and sliced into ¼ inch slices 240FV

• ½ cup Frozen Corn 10FV

• ½ cup Green Onions, finely sliced 10FV

• 1 cup Avocado, diced 70FV

• ½ cup Tomatoes 10FV

• ½ cup Jalapenos 5FV

• 2 oz Feta Cheese, crumbled 45FV

• Fresh Cilantro to garnish

• 1 Lime, juiced

Each serving contains: Protein - 0 Vegetable - 1⁄2Carb - 1 Fat - 0



Cauliflower Stuffing

Directions 1) Melt butter in a large pot over medium heat.

Sauté the carrots, onion and celery until soft, about 7-8 minutes.

2) Add the mushrooms and cauliflower to the pot and season with sea salt and pepper. Cook until soft, another 8-10 minutes.

3) Add the seasonings and stir until well combined. Pour in the chicken broth and cover pot with lid. Cook until liquid is absorbed, about 15 minutes. Serve.

Ingredients• 4 Tbsp Butter 120FV

• 1 cup Onion, chopped 20FV

• 1 cup Carrots, peeled and chopped 20FV

• 1 cup Celery, thinly sliced 10FV

• 4 cups Cauliflower 80FV

• 1 cup Mushrooms, chopped 20FV

• Sea Salt and Pepper

• ¼ cup Fresh Parsley, chopped

• 2 Tbsp Fresh Rosemary

• 1 Tbsp Fresh Sage

• ½ cup Chicken Broth

Each serving contains: Protein - 0 Vegetable - 1Carb - 0 Fat - 1⁄2


Optional: add some of your favorite additions to your stuffing:

• Pecans• Dried Cranberries• Apples

Sweet Potato Latkes

Directions 1) In a large bowl add the shredded sweet

potatoes, eggs, flour and onions and mix together by hand or with a spatula.

2) Refrigerate for about 30 minutes.

3) Once sweet potato mixture is ready in a large pan heat oil over medium heat.

4) Scoop 1⁄8 -¼ cup amount of sweet potato mixture and lay in the oil. Cook for about 3-4 minutes on each side, or until golden brown and cooked throughout.

Ingredients• 1 cup Sweet Potato, shredded 80FV

• 2 Eggs, beaten 50FV

• 2 Tbsp Almond Flour 153FV

• ½ cup Onion, chopped 10FV

• 1½ Tbsp Avocado Oil 25FV

This is a holiday appetizer. You do not have to use it as a carb for a meal. Just enjoy!

Makes: 15 servings Total Recipe Fuel Value: 229 Fuel Value per serving: 15 per Latke


Black-Eyed Peas with Greens – New Year’s Special

Directions 1) In a large skillet heat olive oil over medium

heat. Add onion, salt and pepper and cook for about 2 minutes then add garlic. Cook for another 2 minutes or until onions are translucent and garlic fragrant.

2) Add the greens and broth, cover with a lid and cook for 10 minutes stirring occasionally.

3) Add the black-eyed peas, lemon juice and crushed red pepper to the skillet when the greens have wilted. Stir together and serve.

Ingredients• 2 (15 oz) cans Black Eyed Peas, rinsed

and drained 300FV


• 1 cup Yellow Onion, diced 20FV



• 7 cups Collard Greens, washed, destemmed, chopped 50FV

• 1 cup Vegetable Broth

• Juice from ½ of a Lemon

• 1 tsp Crushed Red Pepper


Serving Size: 8 Total Recipe Fuel Value: 385 Fuel Value per serving: 48

Brie-Stuffed Mushrooms

Directions 1) Preheat oven to 375 degrees.

2) Melt the butter in a large skillet over medium-high heat. When butter is melted and skillet is hot, add mushrooms to the skillet. Move mushrooms around the skillet for 1 minute and then set aside.

3) Add the onions and garlic to the skillet, sauté for 1 minute. Add parsley and wine and stir constantly. Cook for 1-2 minutes. Remove from heat.

4) Set the mushrooms in a baking dish. Place a chunk of brie inside each cap. Pour the parsley mixture over each mushroom.

5) Bake 15 minutes or until the cheese is melted. Serve right away or at room temperature.

Ingredients• 3 Tbsp Butter 90FV

• 20 White Button Mushrooms, stemmed and washed 80FV

• ¼ cup Green Onion, sliced 5FV


• ¼ cup Fresh Flat-Leaf Parsley

• Splash of White Wine (optional)

• 8 oz Wedge of Brie Cheese, cut into bite-sized chunks 180FV


Makes: 4 servings (5 Mushrooms per serving) Total Recipe Fuel Value: 355 Fuel Value per serving: 89


Banana Gingerbread Muffins

Directions 1) Preheat oven to 325 degrees and lightly coat

8 muffin cups with organic cooking spray.

2) In a small bowl, whisk together flour, ginger, cinnamon, baking powder, baking soda and salt.

3) In a separate bowl, whisk together the coconut oil, egg and vanilla. Stir in banana and yogurt. Add in the flour mixture, stirring just until incorporated.

4) Divide batter evenly between the muffin cups. Sprinkle chocolate chips evenly in the center of each muffin.

5) Bake for 24-29 minutes or until barely firm to the touch.

6) Cool in the pan for 5 minutes before carefully removing.

Ingredients• 1¼ cup Whole Wheat Flour 113FV

• 2 Tbsp Ground Ginger

• 1 tsp Cinnamon

• 1½ tsp Baking Powder

• ½ tsp Baking Soda

• ¼ tsp Salt

• 1 Tbsp Coconut Oil, melted and slightly cooled 15FV

• 1 Egg, room temperature 25FV

• 2 tsp Vanilla

• ½ cup Banana, mashed 50FV

• ¼ cup Plain Greek Yogurt 23FV

• ¼ cup Mini Dark Chocolate Chips 30FV

This is a treat. You do not have to use it as a protein or carb for a meal. Just enjoy!

Makes: 8 Muffins Total Recipe Fuel Value: 406 Fuel Value per serving: 32 (1 Muffin)


Gingerbread Holiday Smoothie

Directions 1) Add all ingredients into a blender. Blend

until smooth.

2) Pour into two glasses and sprinkle with cinnamon. Serve.

Ingredients• 2 cups Coconut Milk 90FV

• 1 Banana, fresh or frozen (recommended) 100FV

• ½ cup Greek Yogurt 45FV

• 2 Tbsp Hemp Hearts 15FV

• 1 Tbsp Chia Seeds 5FV

• 4 Medjool Dates, pitted 50FV

• 1½ tsp Cooking Molasses 40FV

• ½ tsp Ground Ginger

• ½ tsp Ground Cardamom

• ½ tsp Ground Cinnamon

• ¼ tsp Ground Cloves

Each serving contains: Protein - 1 Vegetable - 0Carb - 1½ Fat - 0


Sweet Potato Fudge

Directions 1) Combine all ingredients into a food processor

and blend until smooth.

2) Line an 8x8 dish with parchment paper and fill pan with sweet potato mixture.

3) Chill for at least an hour or until firm.

4) Remove from refrigerator and cut into 16 squares.

Ingredients• 2 cups Sweet Potato Puree 160FV

• ½ cup Coconut Oil, melted 120FV

• ¾ cup Cacao Powder 35FV




Chai Latte

Directions 1) In a medium sized pot combine water, tea

bags and spices and bring to a boil.

2) Remove from heat, cover with a lid and set it sit for 5 minutes.

3) Add sugar and milk and return to heat until it begins to simmer and remove from heat immediately.

4) Pour into your favorite mug, sprinkle cinnamon on top and enjoy!

Ingredients• 2 cups Water

• 3 Black Tea Bags

• 2 Cinnamon Sticks

• 2 tsp Ground Nutmeg

• pinch of Ground Cardamom

• pinch of Ground Cloves

• 1⁄8 tsp Black Peppercorn

• 1 Tbsp Fresh Ginger, roughly chopped

• 1½ Tbsp Raw Sugar 113FV

• 2½ cups Coconut / Almond Milk / Whole Milk 225FV



Black Bean Fudge

Directions 1) Blend all ingredients in a food processor until

very smooth.

2) Using a 2 lb non-stick loaf tin (or line with parchment paper), press mixture into tin and refrigerate for 1 hour.

3) Remove from refrigerator and slice into 16 squares.

4) Fudge can be kept in the refrigerator for up to a week or stored in an air-tight container in the freezer for up to a month.

Ingredients• 1¼ cup Black Beans, cooked and

drained 100FV

• ½ cup Cocoa Powder 30FV

• ¼ cup Almond Butter 200FV

• 2 Tbsp Coconut Oil 30FV

• ½ cup Medjool Dates 25FV

• 2 tsp Vanilla Extract

• pinch of Sea Salt


Makes: 16 pcs Total Recipe Fuel Value: 385 Fuel Value per serving: 24 (1 piece)


No-Bake Cookie Dough

Directions 1) Combine all ingredients, excluding the

chocolate chips, and blend in a food processor until smooth.

2) Mix in chocolate chips by hand.

3) Mold into 20 (1 oz) balls for a quick snack.

4) Refrigerate for an hour for best taste.

Ingredients• 15 oz can Chickpeas, drained and

rinsed 80FV

• ½ cup Creamy Peanut Butter 400FV

• 1½ Tbsp Honey 75FV

• 1 tsp Vanilla Extract

• ½ cup Chocolate Chips 60FV


Raspberry Lemon Frozen Yogurt

Directions 1) Add yogurt, raspberries, lemon juice, lemon

zest and honey into a blender and blend until smooth.

2) Serve immediately or place in the freezer in an airtight container for 1-2 hours for a firmer consistency.

Ingredients• 1 cup Plain Greek Yogurt 90FV

• 1½ cups Frozen Raspberries 120FV

• 1⁄3 cup Fresh Lemon Juice

• 2 tsp Lemon Zest

• 1 Tbsp Honey 75FV

Makes: 20 (1 oz) servings Total Recipe Fuel Value: 653 Fuel Value per serving: 33



– Try this for Valentine’s Day!

holiday - · pdf fileof celebrating your relationships, ... learn that the number on the...

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