by Paula Jager CSCS as published in Natural Muscle magazine November 2011
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With the holidays approaching and autumn culinary delights in abundance, there is no need to fall off the health & fitness bandwagon. With just a few changes, our holiday favorites can fit right into our primal lifestyle.
My mouth is already watering for Thanksgiving, one of my favorite holidays but what I don’t crave is the way I used to feel all afternoon after consuming mass quantities of ill prepared starches and processed foods.
A typical Thanksgiving meal often consists of steroid/hormone/antibiotic infested conventionally raised turkey. Breasts are so disproportionate (kind of like some male bodybuilders that don’t train legs) that they can’t stand up let alone fly. Accompaniments often include the green bean casserole with canned soup loaded with msg and French fried onion rings out of a can on top. Along with mashed potatoes (often from a box), stuffing (usually from a bag loaded with more msg and ingredients we can’t pronounce), Pillsbury crescent rolls laden with trans fats all topped off with a pumpkin pie full of Crisco (plastic fat), sugar and flour. No wonder we don’t feel good. Ok, maybe I exaggerated a little and it is the holidays but there’s no need for your nutrition to take a nosedive.
With just a little creativity, we can make the meal much healthier and delicious. Try some of these primal fall favorites and leave the guilt behind. . .
Appetizer suggestions
- Bacon wrapped scallops
- Deviled eggs
- Crab stuffed mushrooms (sans breadcrumbs)
- Figs stuffed w/ goat cheese wrapped in pancetta
Oven Roasted Fowl
Organic, pastured turkey or chicken
Grass fed raw butter (2-6 tbs depending on size)
Fresh thyme, chopped
Fresh sage, chopped
Sea salt and freshly ground black pepper
Preheat oven to 400. Wash and dry your chicken or turkey with paper towels taking care to remove the giblets and save for other uses. Place the bird in your roaster breast side up. Pull back the skin from the breast and place the butter in between the skin and the meat. Sprinkle the entire bird with the chopped herbs and sea salt and pepper to taste.
If cooking a chicken: lower heat to 375 degrees and cook for 1 hour, 15 min to 1 hour, 30 minutes or until juices run clean and bird is nicely browned.
If cooking a turkey: Cover loosely with foil and roast for 20 mins. Lower the heat to 350 and cook for an additional 20 min per pound, uncovering the last 45 mins to hour to brown. Remove and let stand 20 mins before carving. Use a meat thermometer for accuracy; inserted in the thickest part of the thigh (avoiding the bone) until it reaches 160 degrees
Sweet Potato & Apple Casserole
4 large sweet potatoes, unpeeled and cut into chunks
1 apple, unpeeled and cut into chunks
½ tsp ground allspice
3/4 tsp ground cinnamon
½ tsp ground nutmeg
¼ cup 100% maple syrup
¼ cup grassfed raw butter
¾ cup chopped pecans
Place sweet potatoes in large saucepan and cover with water; bring to a boil and cook for 6 to 8 mins or until tender. Drain and transfer to a large mixing bowl. Add the apples, spices, maple syrup and butter and mix well. Spread the mixture evenly into an 11 x 7 glass baking dish. Top with the chopped pecans and bake uncovered at 350 for 30 to 35 mins.
Yield: 6 servings
Brussel Sprouts in Mustard Cream Sauce
1 lb fresh organic Brussels sprouts
¼ cup grassfed raw butter
½ cup raw cream
½ tsp sea salt
1 tsp Crystal hot sauce
Cut the bottom off each sprout and make an X to allow more even cooking removing any tough outer leaves. Steam Brussels sprouts until tender, about 10-12 minutes. Meanwhile, place remaining ingredients in a small saucepan and heat on a low setting until butter is melted and sauce slightly thickened (about 5 mins). Pour over drained sprouts and serve immediately.
Yield: 4 servings
Pumpkin Crème
1 ½ cup fresh organic pureed pumpkin (may subs canned organic)
1 egg, slightly beaten
1 tbs arrowroot
6 oz raw cream or coconut milk
½ cup maple syrup
½ tsp vanilla
¼ tsp sea salt
¼ tsp ground cinnamon
¼ tspground ginger
¼ tsp ground allspice
1/8 tsp ground cloves
1/8 tsp ground nutmeg
1/3 cup raw cream
½ tsp vanilla
Pecans for garnish
Preheat oven to 400. In separate bowl mix arrowroot, sea salt and spices together. Combine slightly beaten egg, pumpkin, cream or coconut milk, maple syrup and vanilla, stirring until well blended. Add in the spice mixture and mix well. Pour into four, 6 oz ramekins and bake for 10 mins. Reduce heat to 350 and bake for an additional 25 to 30 mins or until almost set.
Let cool completely. Beat cream and vanilla on high speed of electric mixer until stiff peaks form. Spoon or pipe onto cooled pumpkins as desired and garnish with pecans.
Yield: 4 servings
While these fall favorites are much healthier than their modern day counterparts they are still rich and higher in calories so portion sizes do matter, especially on the treats containing added sweeteners.
Keep your workout efforts intelligent and intense and you’ll not only be looking and feeling better this holiday season but able to indulge in “treats” without feeling deprived or guilty!