Salted caramel, apple pie, pumpkin spice lattes. The flavors of the season are, well, flavorful. They’re also typically found in foods that are full of unhealthy fats and overflowing with sugar. Sure, you may be trading in those tank tops for sweatshirts when fall weather hits, but you still want to stay fit during the holidays, right? We have some healthy holiday recipes to keep you in shape and not spoil the flavors of the season. The truth is, it’s hard to avoid all the treats this season, especially as we make the slide into Halloween—and Thanksgiving and the holidays. Temptations are everywhere. Instead of packing on the pounds with too many indulgences, you can stay lean and even increase your muscle mass, while still enjoying those fall flavors. We’ve got some top tips, and a few high protein recipes that will satisfy you—and also impress your friends and family, should you choose to share.
Healthy Holiday Recipe #1: Greek Yogurt WhipBypass that pumpkin pie and get all the flavor, without the dessert hangover, with this tasty dish. This tastes almost identical to pumpkin pie filling, but it's loaded with protein (18 grams of protein to 12 carbs, to be exact) instead of a whole lot of sugar. You can prepare the whip with fat-free, 2%, or 5% yogurt, to your preference. Combine the following ingredients: ¾ of a cup of Greek yogurt 3 Tablespoons of pumpkin puree 1 Teaspoon cinnamon Sugar substitute to taste Now get out the mixer and give it a whirl until the consistency looks similar to whipped cream.
Healthy Holiday Tip #1: Swap itYou already know to swap full-fat daily for low- or no-fat options when needed. And, we’re all familiar with how to avoid sugar by using sweeteners like Stevia or Monk Fruit. One of our favorite foods to use as a swap is Greek yogurt. If you like to enjoy it with a few berries mixed in, great! But we love using it in place of unhealthy ingredients like heavy cream or sour cream—especially in the fall.
You may never go back to that coffee house once you have a taste of this flavorful fall day-starter. Combine the following ingredients: 1 cup unsweetened almond milk (You can also use cashew, coconut, or macadamia milk) 1 Scoop Vanilla iSatori 100% BIO-ACTIVE WHEY Protein Powder ¼ cup pumpkin puree 1 teaspoon pumpkin pie spice 3 teaspoons instant espresso powder (If using brewed espresso, adjust the amount of almond milk accordingly) Add 1 cup of ice to blender and blend on high until creamy.
Healthy Holiday Recipe #2: Pumpkin Spice Latte protein shake
A dash of cinnamon can bring new life to your everyday chicken breast. Some pumpkin pie spice can give your sweet potato a decadent dessert feel. Add a few shakes of nutmeg to your roasted broccoli or zucchini to bring in a nutty flavor. You can get those macronutrients with zero-calorie additions to make your meals more interesting this season.
Healthy Holiday Tip #2: Use No-Calorie Fall Seasonings
We love these pumpkin rolls from iSatori athlete, Siera Capesius, which “are packed with protein and help any sweet craving,” she said. To make the batter, combine the following ingredients: 1 Scoop iSatori Vanilla 100% BIO-ACTIVE WHEY ¼ Can pumpkin puree 2 Tablespoons Coconut Flour 1/3 cup egg whites ½ Tsp baking powder The glaze is made easily from a combination of ¼ cup sugar-free maple syrup, 1 Tablespoon almond butter, and a dash of cinnamon.
Healthy Holiday Recipe #3: Pumpkin Rolls
- Preheat oven to 375 degrees. In a bowl, mix all ingredients for the roll batter.
- Spoon into a cupcake pan that has been sprayed with non-sticking cooking spray.
- Place in oven and bake for about 10 minutes. Then, using a fork or knife, loosen the rolls from the pan and flip them over. Continue cooking the rolls for about 2-3 minutes. The rolls are cooked when you can insert a toothpick into the center of the rolls and it comes out clean. Try not to overbake them.
- Remove from the oven and allow the rolls to cool slightly.
- Microwave the glaze ingredients for about 15 seconds. Remove from microwave and stir well.
- Dip both sides of the rolls in the glaze mixture, set on a rack or plate to cool and sprinkle with cinnamon. Enjoy!