Post Thanksgiving Round Up!

You've made it through Thanksgiving. Hurray! Now, get your workout clothes back on and head back to the gym. 

If you've got any leftovers, we want to help you out. From last year, we have a recipe for 10 Minute Turkey Salad. It's protein packed and guilt free (and is completely delicious.) 

Snag the recipe here: Turkey Salad// Norton Fitness

Have an extra cup of pureed pumpkin? Or an extra can? We got you there too. Click on over to KitchenStewardship to take a peek at the ideas of where to sneak in some healthy pumpkin goodness to some of your favorite recipes. 

It's never too late to take control of your holiday workout. Call 832-779-1902 or visit us at NortonFitness.com for Training Specials and class info. Let's make this the healthiest holiday yet!

Roasted Bacon Brussels Sprouts

Take a moment to let that picture above really sink in. 

Brussels sprouts, delicious, roasted cruciferous vegetables filled with vitamins, minerals, and fiber---smothered in a generous covering of smoky, tasty, scrumptious bacon.  This paleo-friendly Thanksgiving recipe isn't too good to be true though. It's real, and it's really good. Now, wipe your drool, shove your tongue back into your mouth and read on for the recipe. 

Let's face it, Thanksgiving has a tendency to be a carb-fest nightmare of astronomical proportions. Pie crust, dinner rolls, mouth-watering mashed potatoes, more rolls, more pie crust, sugar-sugar-sugar. It's important then to find a way to make sure that the vegetables on offer are tempting enough to make it onto your plate. You could try this Root Vegetable Mash recipe, or, may I present: Roasted Bacon Brussels Sprouts.  All the health of the sprouts, roasted in the oven with a little bacon (PROTEIN, you guys!) served up on the Thanksgiving table to add a little variety to your plate of carbs. It's Paleo-friendly, easy to make, and a perfect new holiday tradition. 

Roasted Bacon Brussels Sprouts:

Gather:

• 1½ pounds Brussels sprouts
• 2-3 tablespoons melted coconut oil or coconut butter
• Kosher salt and pepper
• 4 bacon slices, diced
• Aged balsamic vinegar

Method:

Preheat oven to 400F

Trim the ends of the Brussels Sprouts, cutting off brown pieces. Then cut sprouts in half. 

Toss sprouts with melted coconut oil or coconut butter

Scatter sprouts evenly onto a foil lined baking sheet, making sure to keep them in one even layer. 

Sprinkle the diced bacon over and around the sprouts

Place the baking sheet in the oven for 30-35 minutes--stopping to flip the sprouts and bacon every 10 minutes to cook evenly.

Remove from oven and drizzle with balsamic vinegar. 

Voíla! The perfect side dish (PLUS BACON) for Thanksgiving, Christmas, Thursday night, Sunday Morning, Midnight Snack, Whatever. 

Check back next week for another Thanksgiving Healthy Recipe Hack to save your diet. 

Healthed Up Pumpkin Pie

We hope you're not tired of pumpkin yet! (How could you be? This is autumn, for goodness sake!)

Today's Thanksgiving inspired recipe, part of our November series on healthier versions of holiday recipes, (see last week's here) is for a Thanksgiving staple, Pumpkin Pie.  This version is creamy and sweet without using a lot of nasty oils and dairy. Instead, the recipe features oats, flax, coconut milk and a healthy dose of cinnamon--all healthy on their own and when combined create a dreamy version of the dessert you know and love. 

Make the pies ahead of time and freeze them, or if you are trying to avoid crusts completely this would be excellent as a thick mousse, pumpkin bars or even mini-pumpkin "muffins" baked in a tin. However you get your pumpkin pie fix this Thanksgiving holiday, this recipe is so tasty that you'll  be glad to replace the old standby. 

Ingredients:

• 1 can (15oz) pumpkin or sweet potato puree
• 1 (13.5oz) can full-fat coconut milk
• 1/4 cup rolled oats (20g)
• 2 tbsp ground flax
• 1/3 cup coconut sugar or brown sugar
• pinch pure stevia, or 2 tbsp extra brown sugar
• 2 tsp cinnamon
• 1 tsp pumpkin pie spice
• 1/2 tsp salt
• 1 tbsp pure vanilla extract

Method:
 Preheat oven to 400F. 
Blend all ingredients together until smooth.
Pour into a prepared pie crust  in a 10-inch round pan. 
Bake 27 minutes and allow to cool
Refrigerate at least 5 hours uncovered for the pie to thicken.

Holidays should be fun, delicious and shouldn't be a day of regret over "wrecking your diet". By making better decisions you can enjoy treats the whole season while staying on track. Check back next week for another holiday recipe that's probably better than the one you are used to using. (And PS, pumpkin pie is good for other times besides Thanksgiving. Like Sunday dinner, or...lunch on a Wednesday. Whatever.)

Not Your Average Mashed Potatoes

Eeek! It's Thanksgiving already. Seems like just yesterday we were giving recipes and tips for the beginning of tailgating season. Last week we gave you a delicious and healthier alternative to Pecan Pie  and this week we are looking at a healthier and more nutritious way to make a favorite side dish: mashed potatoes.

Potatoes get a bad rap in the fitness world. People claim that they are empty calories, or just starch. But actually, they are incredibly nutritionally dense. That's why the Irish hailed them as a miracle crop!  They contain healthy antioxidants, vitamins and have been shown to lower blood pressure. (See HERE for full nutritional profile)

At the same time, the sweet potato has even more healthy stuff. Sweet Potatoes have high amounts of vitamins, just as the regular potato does, but they have added anti-inflammatory nutrients, and blood sugars regulating benefits. Full Nutritional Profile.

Since both are so healthy, why not…combine them?

Gold and Sweet Mashed Potatoes

Gather:
1 lb Yukon Gold Potatoes-peeled and cut into 1 inch chunks
1 lb Sweet Potatoes- peeled and cut into 1 inch chunks (personally, I like the skin. If you like you can keep it on)
1/2 cup low fat milk (or broth)
2 tbsp coconut oil or butter
1 tsp brown sugar
1 tbsp salt
1/2 tbsp black pepper

Method:

1. Place potatoes and sweet potatoes in a large saucepan, adding enough water to cover the potatoes.
2. Cook until very soft, about 25 minutes.
3. Drain the potatoes, then mash them in the pot to the desired consistency. 
4.  Melt coconut oil or butter in a small bowl in the microwave, 30 seconds or so. (Alternatively, place in a small saucepan and heat over medium until melted.) 
5. Stir in milk or broth, coconut oil (or butter) mixture, sugar, salt and pepper into the mashed potatoes until eel combined.

Enjoy,  Happy Thanksgiving from us at Norton!

photo courtesy of Pinterest