18 19 www.htcinc.net | Fall 2017 Fall 2017 | www.htcinc.net Fall in love with these healthy holiday recipes It would be downright sinful to eliminate certain staples from the Thanksgiving table. Pecan pie? Got to have it. Mashed potatoes? There’s just no replacement. However, most of us want to keep fitness at the forefront, and there are some simply delicious and healthy alternatives to many common holiday dishes. So go ahead and enjoy Aunt Betty’s mac and cheese in moderation, and stay on track with your health goals by including these recipes in your next holiday spread. Piece of the Pumpkin Pie Smoothie Bet ta’ with Feta Honey-Roasted But ternut Squash Almost-candy Autumn Brit tle In a perfect world, everyone gets to sleep in on a holiday morning. However, if you’re the one prepping the food for the day, the snooze button never seems to work out in your favor. Regardless, starting the day with an energy-packed breakfast will boost your mood and help power you through a day of family and feasting. This spirited smoothie sets the tone for the holiday without spoiling your appetite — consider it a warm-up for the meal to come! Prep time: 5 minutes Total time: 5 minutes INGREDIENTS: ½ cup pure pumpkin puree 1 large banana 6-8 ice cubes 6 ounces vanilla yogurt ½ teaspoon pumpkin pie spice 1 teaspoon agave nectar (honey works, too) 3 tablespoons milk 1 scoop vanilla protein powder (optional) Pinch of nutmeg DIRECTIONS: In a blender, combine pumpkin, banana, ice, yogurt, pumpkin pie spice, agave nectar and milk. If you’d like the extra “oomph” of protein powder, now’s the time to add that in. Pulse until smooth. Pour into a glass and top with a pinch of nutmeg. Enjoy! Here in the South, we take our squash very seriously. This delicious variation on a traditional side dish uses seasonal butternut squash and holds up even among veggie haters. The sweetness of the cranberries complements the savoriness of the squash, and it’s all married together with cinnamon and a hint of tang from the feta. It’s a healthy addition to the dinner table and loaded with fall flavor. Prep time: 5 minutes Total time: 40 minutes INGREDIENTS: 1-2 tablespoons olive oil 1 large butternut squash, peeled and cubed 1 teaspoon garlic powder Salt and pepper to taste 2 cups fresh cranberries Ground cinnamon, to taste  ¼ cup finely crumbled feta 2-3 tablespoons honey Fresh or dried parsley for garnish, optional DIRECTIONS: Preheat oven to 400°F. Lightly drizzle or spritz a baking sheet with olive oil. Add cubed squash to the sheet along with another drizzle of olive oil. Sprinkle with a light layer of garlic powder, salt and pepper, based on taste preference. Roast at 400°F for 25 minutes on the center rack. At the 25-minute mark, pull out the oven rack and add your fresh cranberries to the roasting pan. Return to the oven for 10-15 minutes or until the cranberries have started to soften and burst a bit. They should resemble juicy Craisins® . Remove from oven and add a sprinkle of cinnamon along with feta and honey. Garnish with parsley, and serve while hot! As family members trickle in throughout the day, the number of people appearing in the kitchen to scrounge for a bite of pie or taste of casserole gets bigger and bigger. Stave off the scrappers and everyone’s hunger by setting out this sweet snack! The nuts in the recipe pack a punch of protein, while the cranberries add a hint of sweetness. This is definitely a day-ahead recipe, but worth the extra planning to make in advance. It’s like biting into a healthy candy, but beware — brittle is addictive! Prep time: 1.5 hours Total time: 2.5 hours INGREDIENTS: 2 ½ cups granulated sugar  ½ cup honey 1 cup water ½ teaspoon salt 1 cup almonds 1 cup cashews ¾ cup pumpkin seeds cup dried cranberries 1 tablespoon butter DIRECTIONS: Heat the sugar, honey, water and salt in a large pot over a low-medium heat, stirring every 5 minutes. Using a candy thermometer, continue to heat the mixture until it reaches a temperature of 310°F (this can take up to an hour). While the sugar mixture is boiling, place a sheet of parchment paper on top of a shallow pan about 9 x 13 inches in width and length, and grease the parchment paper. Set aside. After the sugar mixture reaches 310°F, turn off the heat and allow to cool to 300°F, then immediately stir in the remaining ingredients. Once the ingredients are mixed evenly, dump onto the parchment paper and spread evenly to about a one-inch thickness using a rubber spatula. Place the pan in the refrigerator and allow the brittle to cool for one hour. Once it has finished cooling, break the brittle into pieces using a meat tenderizer and place on a serving dish. Ta-da! There you have it — fall-flavored recipes guaranteed to make your Thanksgiving a little sweeter. Do you have a favorite healthy holiday dish? Let us know! Share your side-dish substitutes or seasonal favorites at www.facebook.com/HTCinc. We here at HTC wish our fellow community members a wonderful holiday filled with friends, food and lots of laughter. Happy Thanksgiving from our families to yours! Mmm-maple Chai Tea Lat te Don’t let the turkey coma set in! Perk up with a cup of maple goodness guaranteed to make you feel warm and fuzzy on the inside. Replacing whole milk with skim or almond milk greatly reduces the calorie count of this drink, ideal for a day when we tend to overindulge at dinner. After a cup of this pick-me-up, you’ll be ready to tackle — or just touch — a game of family football! Prep time: 5 minutes Total time: 5 minutes INGREDIENTS: 1 ½ cups skim milk (or almond milk) 1 chai tea bag ½ teaspoon pure vanilla extract 1 tablespoon pure maple syrup Dash of ground cinnamon and nutmeg DIRECTIONS: Heat milk until steaming (not boiling) in the microwave or in a saucepan on the stovetop. Pour the steaming milk over chai tea bag in mug and steep 3-5 minutes. Stir in vanilla and maple syrup. Pour into a mug and lightly dust with ground cinnamon and nutmeg. Enjoy! For a single serving, use the above ingredients in a saucepan on the stovetop. If you feel like sharing, use 6 cups milk, 4 chai tea bags, 2 teaspoons vanilla extract and 4 tablespoons pure maple syrup. Makes four servings. 2 ⁄3