Healthier Holidays *Ami would like to note that these are still - - PDF document

Information presented by Ami Karnosh, MS, Nutritionist Author of Let’s Eat: A Book About Food for children and Founder of YummyMummyCookies.com

Healthier Holidays

*Ami would like to note that these are still treats, not a balanced meal.

Holidays are a time to celebrate and generally associated with sweet treats and

• abundance. I believe it is important to allow yourself the opportunity to indulge in

family favorites, tradition and celebrations. It is also important to create healthier

• ptions wherever you can do so because the abundance of the season is so

easily spread from 1 or 2 days into the entire autumn-winter time. Don’t deny yourself from one or two beloved traditions. Do make better choices for yourself and family in all other ways you can do so. Tips and tricks to healthier treats:  Never use shortening in a recipe or margarine that is hydrogenated. Instead, replace the full amount with coconut oil for similar outcome but without the harmful fats.  Replace all white or all-purpose flour with whole wheat pastry flour for more fiber, protein and nutrients.  Replace all white, granulated sugar with dried sugar cane juice (brands like Rapunzel and Sucanat). This is real sugar. If you cannot find this in your local store, look for Turbinado sugar as a next-best bet.  Choose beverages like spiced apple or pear cider made from real juice instead of the pre-made packets.  Choose to not coat a cookie with sugar at the end. Roll in finely ground nuts or small seeds. And/or use half the amount the recipe calls for.  You can almost always safely use 25% less sugar than is called for in a recipe without altering the outcome greatly.

Hot Spiced Cider

Don't be lured by those high calorie, sugar and fat-laden holiday drinks. Recipe can be easily doubled or more. If you are planning to leave this warming on the stove for more than 1 hour, add a bit more water. 2 cups pear or apple juice 1 cup water 2-inch slice of fresh ginger Juice of 1 lemon (save zest for garnish) 1 cinnamon stick 3-5 whole cloves Add all ingredients into a saucepan and place over medium heat. You may also place all ingredients in a glass container and let sit in the refrigerator overnight for a cool beverage. Makes 4-6 servings.

Information presented by Ami Karnosh, MS, Nutritionist Author of Let’s Eat: A Book About Food for children and Founder of YummyMummyCookies.com

Date Nut Rolls

This is the perfect recipe to quench ones sweet tooth without refined sugars or processed flour. The key is to keep these small for optimum flavor. ¾ cup pitted dates, chopped 1 cup raw pecans, chopped 2 tablespoons crystallized ginger ½ teaspoon sea salt ½ teaspoon cinnamon 1-2 tablespoons maple syrup, honey or agave nectar Optional: 1 teaspoon grated lemon or orange zest 1/3 cup shredded, unsweetened coconut Place the dates into a food processor and pulse. Next, add the nuts, ginger, salt, cinnamon, and zest if you are using. Pulse then add the syrup and pulse some more until you have an even, mealy texture. Spread the coconut onto a plate or bowl and set near your work station. With moistened hands, scoop out a little date mixture at a time then roll into one-inch

• balls. Drop into the coconut filled plate. Roll each ball into the coconut to cover

each one evenly then set aside, repeating until all of the mixture has been rolled and coated in coconut. Store in an air-tight container. This recipe makes at least 25-30 rolls.

Nutty Crispy Rice Bars

These crispy rice bars are similar to those of your childhood, but without any high-fructose corn syrup or inflammation-promoting margarine. Change out the type of nut butter or use the optional ingredients to suit your tastes. ¾ cup brown rice syrup (or use 2/3 cup maple syrup or agave nectar) ½ cup natural peanut butter 1 teaspoon vanilla extract 4 cups crispy brown rice cereal Optional: ½ cup dark chocolate chips For a winter twist, use mini marshmallows (look for naturally made non-GMO ingredients), dried cherries or cranberries and/or dried kiwi for holiday colors. Lightly spray an 8x8-inch pan with cooking spray. (Use a larger pan for thinner crisps). In a large saucepan on medium-low, heat the syrup and peanut butter until smooth and well-combined. Remove from heat and add vanilla and rice cereal as well as any

• ptional ingredients. Press into the prepared pan with lightly damp hands or a spatula.

Place in the refrigerator to cool and set-up, at least 15 minutes. Once cooled, use a sharp knife to slice into at least 16 squares. Store in an air-tight container in a cool place or refrigerator.

Information and Recipes from Ami Karnosh, MS, Nutritionist author of Let's Eat: A Book About Food founder of www.YummyMummyCookies.com