t s · ‘ tis the season healthy, tasty and easy recipes so you can enjoy your holidays! asana...
TRANSCRIPT
‘Tis the Season
Healthy, Tasty and Easy Recipes
so you can enjoy your holidays!
Asana Wellness, LLC 904.575.3695. 9119 Merrill Rd. Jacksonville, FL 32225 www.asanawellness.com
Breakfast Options
Two Ingredient Pancakes
Ingredients
1 large banana (it should yield about 1/3-1/2 cup,
mashed)
2 eggs
Coconut Oil or Coconut Oil Spray
1/8 teaspoon baking powder (optional but recommended)
1/8 teaspoon ground cinnamon (optional but recommended)
Directions
Heat a skillet on the stovetop tomediumheat. While pan is heating,mashbananawell and thenmix in eggs,
bakingpowder, andcinnamon. Whenpan is hot (water droplets should sizzle) Spraypan lightlywithnonstick
spray or use coconut oil sparingly. Pour 2 tablespoonsof batter at a timeandcookuntil bottomappears set
(30-60 seconds) flip with spatula and cook additional minute or less. Serve warm with maple syrup and/or
top with your favorite nuts.
Asana Wellness, LLC 904.575.3695. 9119 Merrill Rd. Jacksonville, FL 32225 www.asanawellness.com
COCONUT FLOUR PANCAKES
Ingredients
● 2 tbsp extra virgin coconut oil
● 1 tbsp raw honey
● 3 large eggs
● 1/4 cup coconut milk
● 1/2 tsp vanilla extract
● 1/4 cup coconut flour, sifted
● 1/4 tsp cream of tartar
● 1/8 tsp baking soda
● 1/8 tsp sea salt
Directions
1. Cream together the coconut oil and honey. Add the eggs one at a time.
2. Add coconut milk and vanilla. Mix until smooth.
3. Add coconut flour. Mix until smooth.
4. Lastly add cream of tartar, baking soda and salt.
5. Do not overmix. Overmixing will result in the baking agents (cream of tartar & baking soda) not
working.
6. Use a ladle and pour small amount of batter into a crepe pan with ghee/butter etc on medium heat.
7. Flip once the bottom is light brown. The pancakes will not bubble as much as “regular” pancakes.
8. Serve immediately with a drizzle of maple syrup.
Lunch Options
Asana Wellness, LLC 904.575.3695. 9119 Merrill Rd. Jacksonville, FL 32225 www.asanawellness.com
Roasted Butternut Squash Soup
Ingredients
1 large butternut squash (about 5 lbs) 1 green apple, sliced and cored
1 small yellow onion, chopped 2 carrots, chopped
3 tbsp olive oil 2 tsp cinnamon
1 1/2 tsp salt 1/2 tsp cumin
1 tsp chili powder 2 tbsp ghee
3 cups chicken broth
Directions
Preheat oven to 400 degrees F. In a large bowl,
combine the butternut squash, olive oil, 1 tsp
cinnamon, 1/2 tsp salt, and 1/2 tsp cumin. Mix
together, coating the squash well. Spread out on a
rimmed baking sheet. Next, in the samebowl that the
butternut squash was in, toss the apple slices, onion,
and carrots to coat with the remnants. Place on a
second rimmed baking sheet and add both baking
sheets to the oven. Roast for 35-40minutesuntil soft,
stirring once. Heat up ghee over medium heat in a large pot on the stove. Add the roasted ingredientsand
then the chicken broth. Add 1 teaspooneachof salt, cinnamonandchili powder. Bring toaboil, then reduce
heat to low and simmer, covered, for 20 minutes.Usingan immersionblender, combine the ingredients until
smooth, or transfer to a blender to puree. Serve warm.
Asana Wellness, LLC 904.575.3695. 9119 Merrill Rd. Jacksonville, FL 32225 www.asanawellness.com
Bacon-Wrapped Roasted Asparagus
Ingredients
1 bunch asparagus, ends trimmed
4 pieces bacon
Extra virgin olive oil
Salt and pepper, to taste
Maple syrup, optional
Directions
Preheat the oven to 400 degreesF. Place thebacon ina large skillet. Cook for about 3minutesper side, until
the bacon gets just a little crisp. Remove to a paper towel-lined plate. Line a rimmed baking sheet with
aluminum foil or a Silpat. Wash and dry the asparagus and then place it on the baking sheet. Drizzle with
olive oil and toss to coat. Sprinkle with salt and pepper. Divide the asparagus into 4 small bundles. Wrap a
piece of bacon around each bundle of asparagus and place on the baking sheet. Brush the bacon with
maple syrup if desired. Bake for 10-12 minutes, or until the bacon is crisp. Serve immediately.
Asana Wellness, LLC 904.575.3695. 9119 Merrill Rd. Jacksonville, FL 32225 www.asanawellness.com
Snack or Appetizer Options
Mediterranean Deviled Eggs
Ingredients
1 dozen large eggs
½ cup mayonnaise
1 tsp dijon mustard
1 Tbsp capers, chopped
1 Tbsp kalamata olives, pitted and chopped
1 Tbsp sundried tomatoes, chopped
1 Tbsp olive oil
2 Tbsp fresh basil, minced
1 tsp caper brine
salt and pepper to taste
Directions
Place eggs in a medium saucepan and cover with water. Bring toaboil andcook for 5minutes. Turnoff the
heat and let the eggs sit in the hot water for 15 minutes. Cool and peel under cold running water. Slice the
eggs in half carefully, and remove the yolks. Add the yolks to a medium bowl and mash well with a fork.
Meanwhile, in a magic bullet or small food processor, combine the mayonnaise, mustard, capers, olives,
sundried tomatoes, olive oil, basil, andcaperbrine. Blenduntilmostly smooth. Fold themayomixture into the
mashed egg yolks until smooth. Taste, and season with salt and pepper as desired. Pipe or spoon into the
egg white halves. Serve cold or at room temperature.
Asana Wellness, LLC 904.575.3695. 9119 Merrill Rd. Jacksonville, FL 32225 www.asanawellness.com
Bacon Blue Cheese Spin Dip
Ingredients
3 slices bacon
3 oz blue cheese
2 large handfuls baby spinach, about 2 cups
1 can artichoke hearts, drained (reserve 1/2 tbls)
1/2 cup cashews
1 1/2 tbls olive oil
1/2 tbls artichoke juice
1/2 tsp onion powder
1/2 tsp garlic powder
1/4 tsp dry mustard
salt and pepper to taste
Directions
Crisp bacon in a skillet over medium heat. Remove from heat and set aside on paper towels. Cutartichoke
hearts in half lengthwise. In same skillet, warm artichoke hearts and sauté spinach. Let mixture cool. In
blender, mix cashews until a fine powder. Drizzle in olive oil and reserved artichoke juice. Add in seasoning
and half of artichoke spinach mixture. Pulse a couple times to combine but not liquify. In bowl, stir together
blender ingredients, remaining spinach and artichoke, chopped bacon and crumbled blue cheese. Serve
with veggies - carrots, celery, zucchini, broccoli, etc. or sea salt rice crackers.
Asana Wellness, LLC 904.575.3695. 9119 Merrill Rd. Jacksonville, FL 32225 www.asanawellness.com
Mississippi Spiced Pecans
INGREDIENTS
1 pound pecan halves
1 tablespoon packed dark brown sugar
1 1/2 teaspoons kosher salt
1 teaspoon chopped fresh thyme
1 teaspoon chopped fresh rosemary
1/2 teaspoon freshly ground pepper
Pinch of cayenne pepper
2 tablespoons extra-virgin olive oil
Directions
Preheat oven to 350°F. Spread pecans on a large baking sheet. Roast until fragrant, about 12 minutes.
Watch carefully so they don’t burn. Combine brown sugar, salt, thyme, rosemary, pepper andcayenne ina
small bowl. Transfer the roasted pecans to a large bowl, drizzle with oil and toss well to coat completely.
Sprinkle with the spice mixture and toss again. Serve warm or let cool completely and store in anairtight
container(for up to 2 weeks)
Dinner Options
Lemon-Garlic Roast Turkey & White-Wine Gravy
INGREDIENTS
10 cloves garlic, divided
1/2 cup lemon juice
1/2 cup Worcestershire sauce
1/2 cup kosher salt
1 12-pound natural or organic turkey, (see
Shopping Tip)
1/4 cup freshly grated lemon zest
1/4 cup packed fresh oregano leaves
2 tablespoons grapeseed oil
Asana Wellness, LLC 904.575.3695. 9119 Merrill Rd. Jacksonville, FL 32225 www.asanawellness.com
1/2 teaspoon freshly ground pepper
3 tablespoons all-purpose flour
1/2 cup dry white wine, or dry vermouth
1 14-ounce can reduced-sodium chicken broth
Directions
1. Crush 6 cloves garlic and add to a very large stockpot (or clean bucket). Stir in lemon juice,
Worcestershire, salt and 4 quarts cold water.
2. Remove giblets from turkey (if included) and trim excess skin. Submerge the turkey in thebrineand
refrigerate for 24 hours. If the turkey is not fully submerged, turn it every 8 hours.
3. Remove the turkey from the brine, rinse well and pat dry. Discard the brine.
4. Preheat oven to 350°F.
5. Place the remaining 4 cloves garlic, lemon zest, oregano, oil, pepper and 2 tablespoons water in a
food processor and pulse until it becomes a paste. (Alternatively, chop garlic, lemon zest and
oregano on a cutting board until finely minced, then place ina small bowl andstir in oil, pepperand
water.) Loosen the skin over the breast and thighmeat. Rub thepasteall over the turkey, under the
skin onto the breast meat and leg meat and a little inside the cavity. Tuck the wing tips under the
turkey. Tie the legs togetherwith kitchenstring. Place the turkeybreast-sidedown ina roasting rack
set in a large roasting pan.
6. Roast the turkey for 1 hour. Turn it breast-side up on the rack, add 1 cup water to the pan, and
continue roasting 1 hour more. Baste the turkey with pan drippings, tent with foil and continue
roasting, basting every 15 minutes, until an instant-read thermometer inserted into the thickest part
of the thigh without touching bone registers 165°F, 30 to 45 minutes more.
7. Transfer the turkey to a large cutting board; let rest for 20 minutes before removing the string and
carving.
8. Meanwhile, pour any pan juices and fat into a large glass measuring cup and place in the freezer
until the fat rises to the top, about 10 minutes. (Alternatively, pour the pan juices and fat into a fat
separator then pour the defatted juices into a large measuringcup.)Whisk flourwith 1/4cupwater
in a small bowl.
9. Set the roasting pan over two burners on medium heat. Add wine (or vermouth); bring toa simmer,
scraping up any browned bits. Continue cooking until reduced, about 3 minutes.
10. Remove the pan juices from the freezer, skimoff the fatwitha spoonanddiscard. Add thedefatted
juices and broth to the roasting pan; return to a simmer, whisking often. Cook for 1 minute, then
whisk in the flour mixture and simmer until thickened, 1 to 2 minutes. Pour the gravy through a
fine-mesh sieve and serve with the turkey.
Asana Wellness, LLC 904.575.3695. 9119 Merrill Rd. Jacksonville, FL 32225 www.asanawellness.com
Maple Sweet Potatoes
Ingredients
5 cups (1/2-inch-thick) slices peeled sweet potato
(about 2 pounds)
Cooking spray
1/2 teaspoon salt, divided
1/4 cup maple syrup
Directions
Preheat oven to 350°. Arrange half of potato slices in an 11x7-inch baking dish coated with cooking spray;
sprinkle with half of the salt. Arrange remainingpotato sliceson top; sprinklewith remaining salt. Pour syrup
over potatoes. Cover and bake at 350° for 1 hour or until tender.
Easy Mashed Cauliflower with Garlic
Ingredients
1 large head of cauliflower, cut into florets
1/4 cup unsweetened almond milk (chicken stock is a
good sub)
1 tbsp ghee (clarified butter)
Head of garlic
Fresh chives, chopped
Salt and pepper to taste
Directions Preheat oven to 400 degrees F. Peel away the outer layers of the garlic bulb, then cut off the
very top of the head of garlic to expose the individual garlic cloves. Place in aluminum foil and drizzle with
olive oil, then seal the foil around the garlic. Bake for 25-30 minutes, until the cloves are soft. Allowgarlic to
cool, then squeeze the roasted garlic cloves out of the skin. Meanwhile, placeacouple inchesofwater ina
large pot. Once water is boiling, place steamer insert and then cauliflower florets into the pot and cover.
Steam for 12-14 minutes, until completely tender. Drain and return cauliflower to pot. Add roasted garlic,
milk, ghee, and salt to the cauliflower. Using an immersion blender or food processor, combine ingredients
until smooth. Top with chives and freshly ground pepper.
Asana Wellness, LLC 904.575.3695. 9119 Merrill Rd. Jacksonville, FL 32225 www.asanawellness.com
Green Beans & Pancetta with Whole-Grain Mustard Dressing
Ingredients
1/2 cup chopped pancetta (about 2 ounces)
2 tablespoons chopped shallot
1 1/2 pounds green beans, trimmed
1/2 cup water
1/4 teaspoon salt
2 tablespoons whole-grain mustard
1/4 teaspoon ground pepper
Directions Heat a large skillet over medium heat. Add pancetta and cook, stirring often, until crispy,
about 5 minutes. Transfer with a slotted spoon to a paper-towel-lined plate.Add shallot and green beans to the pan. Cook, stirring, until fragrant, 1 to 2 minutes. Add water and salt. Cover and cook until the beans are tender and the water has evaporated, about 8 minutes. Remove from heat and toss with mustard, pepper and the reserved pancetta. Transfer to a serving dish.
Dessert
Guilt-Free Brownies
Ingredients
1 15 oz. can ( 1 3/4 cups) black beans, well
rinsed and drained
2 large eggs or 2 flax eggs (2 flax eggs = 2.5 T
flaxseed meal + 6 T water)
3 Tbs coconut oil, melted
3/4 cup cocoa powder
1/4 teaspoon sea salt
1 teaspoon pure vanilla extract
3/4 cup raw sugar
1 1/2 tsp baking powder
Asana Wellness, LLC 904.575.3695. 9119 Merrill Rd. Jacksonville, FL 32225 www.asanawellness.com
Directions
Preheat oven to 350degrees. Putmuffin liners inamuffin panor lightly greasea12-slot standard sizemuffin
pan (not mini). *** Okay to make conventional brownies in a bakingpan (seephotobelow). Ifmaking vegan,
prepare flax egg by combining flax and water in the bowl of the food processor. Pulse a couple times and
then let rest for a few minutes. (*If doing regular simply put 2 eggs in the food processor). Add remaining
ingredients (besides toppings) and puree – about 3 minutes – scraping down sides as needed. Youwant it
pretty smooth. If the batter appears too thick, add water (start with 1/4 cup) and pulse again until it is less
thick than chocolate frosting but nowhere close to runny. Using a 1/3 cup measuringcup, evenlydistribute
the batter into the muffin tins andsmooth the topswitha spoonor your finger.Optionally topwith chocolate
chips. Bake for 20-25minutesor until a knife comesclean from thebrowniepart (the toppingswithnot come
off a knife clean!) Remove from oven and let cool for 30 minutes before removing from pan. They will be
tender, so remove gently with a fork if you are NOT using muffin liners. The insides are meant to be very
fudgy, so don’t be concerned if they seem too moist.
We hope you enjoyed these tasty holiday treats that will keep your taste buds and your
waistline happy and your body healthy. To find out more about how you can look and feel
your best every day of the year be sure to check out Asana Wellness center and until next
time be well~
Yours in Health & Happiness,
Team Asana
Asana Wellness, LLC 904.575.3695. 9119 Merrill Rd. Jacksonville, FL 32225 www.asanawellness.com