By Drew Mulvey MS, CDN, CNS, CLT
It’s Christmas time! Jack Frost will be nipping at your nose, everyone will be gathering around the Christmas tree or the fire and enjoying some hot cocoa. To make the holidays merry and bright, here are some ways to celebrate December in good health while simultaneously enjoying seasonal flavors!
National Pear Month
The holiday season is now in full swing, and that means time for all the treats and goodies! These delightful fruits can be incorporated into many of them, and yes, even a detox-friendly dish! Let’s dig a little deeper into what these rich fruits can offer your body during this season.
Pears contain vitamins C and K and minerals such as potassium and copper which may help boost immunity, strengthen bones, regulate muscle contraction, and aid in iron absorption beneficial for anemic conditions. They are rich in antioxidant phenols, particularly chlorogenic acid, a potent cancer fighter, and are anti-inflammatory, antidiabetic, and antihypertensive in nature which may be effective in combating metabolic syndrome. This compound is also an antimicrobial which may help protect against a wide range of bacteria, fungi, and viruses to keep sickness away!
Use in a variety of dishes! Bake it with a little lemon, cinnamon, and coconut oil and drizzle with raw honey, pair with almond butter for a quick snack, cook with your oats in the morning or bake a delicious detox friendly crisp!
Pear Crisp
Makes 8-10 servings
For the Filling:
4-5 organic pears
1 teaspoon cinnamon
¼ – ½ stick grass-fed butter ( Replace with coconut oil for detox )
1 tablespoon organic tapioca flour
3 tablespoons organic grade B maple syrup
For the topping
¾ cups organic rolled oats
6 tablespoons coconut flour
½ – 1 teaspoon cinnamon
½ teaspoon nutmeg
½ teaspoon sea salt
½ cup organic extra virgin unrefined coconut oil
3 tablespoons coconut sugar
Directions
Preheat the oven to 350 degrees F.
For the Filling
Core and dice pears and place them into a casserole dish along with other ingredients for the base and toss until incorporated.
For Topping
Place oats in a food processor and process until a powder-like substance is formed. Add the cinnamon, nutmeg, salt, and coconut flour to the food processor and blend sifting the ingredients. Place in a large bowl and add the coconut oil and sugar. Mix until incorporated.
Spread topping evenly over the pear mixture and place in the oven until soft. (About 45 – 50 minutes).
Remove from the oven and let cool slightly.
Serve in a dessert dish and top with yogurt!
Substitutions:
Replace maple syrup with date paste (soak 4-6 pitted dates. Place in a small bowl with 1 tablespoon coconut oil and 1-3 tablespoons water. Place in microwave for 20-30 seconds or until coconut oil is melted. Mash until incorporated)
Vegan: replace butter with coconut oil.
Gluten-Free: Gluten-free rolled oats for regular rolled oats
National Buckwheat Month: Buckwheat, Is It Really Wheat?
In December, we celebrate the multiple ways that we can use this grain, particularly for gluten-free recipes. In fact, buckwheat is not even a grain at all! It is considered a pseudo-grain, and contrary to its name contains no gluten or wheat. It is a gluten-free “grain” that can be used in place of oats for your morning porridge or can be used in dishes to replace rice or quinoa! (The flour is also excellent in pancakes!)
Why else do I like it? Buckwheat is a great source of magnesium for insulin sensitivity and calming the central nervous system, rutin to help to strengthen blood vessels and Vitamin K for the development of healthy bones. In fact, on the topic of blood sugar, buckwheat is also a great source of D-chiro inositol which helps to reduce blood sugar levels and may be beneficial for those with insulin-resistant polycystic ovarian syndrome!
For a delicious seasonal staple, check out my blog post “Alternative Gingerbread Pancakes” for the recipe!
Alternative Gingerbread Pancakes — Redeeming Life Nutrition
National Eggnog Month
Not only is Christmas Eve a celebration of our Savior being born but it is also National Eggnog Day! This is a holiday staple and can be included in so many dishes from eggnog pancakes to eggnog lattes to just straight-up drinking it. Do you have to bypass it? ABSOLUTELY NOT! Look for local and organic brands. I love Arethusa brand eggnog personally but, If you can’t, it’s one day. Enjoy yourself!
For those trying to stick to an anti-inflammatory diet or with food allergies and sensitivities, it can feel like we are getting dubbed. It does not have to be that way! Have no fear, an alternative eggnog is near! Pick up some eggnog-flavored coconut milk or check out the recipe below for an alternative, plant-based holiday eggnog.
Did you know components of egg nog actually have health benefits? Nutmeg, the spice commonly sprinkled in eggnog, is warming in thermal nature and may help with, digestion (stomachic), flatulence (carminative), nausea and vomiting, insomnia, joint pain (rheumatism)
*Note: Nutmeg can be toxic at high doses and should be consumed in small quantities*
Bring a little homemade holiday cheer to the table with this vegan eggnog! Better than store-bought, no added fillers, simple to make, and healthy!
Alternative Eggnog
4 cups flax milk
1/2 tsp vanilla extract
1/4 tsp cloves
1 tsp cinnamon
3/4 can Let’s Do Organic Coconut Cream
2 tsp vanilla extract
1/2 tsp nutmeg
4 packets stevia
Check out the tutorial here:
Drew Mulvey, MS, CDN, CNS, CPT (@whole.fit.ladies.nutritionist) • Instagram photos and videos
Seasonal Flavors
Did you know seasonal flavors such as peppermint and even cocoa can actually be beneficial for your health? Check it out!
Peppermint
Amongst its many benefits, peppermint is wonderful for digestion! In fact, peppermint oil is commonly used in those with IBS to help decrease bloating, cramping, etc. In fact, enteric coated peppermint capsules have been used in the treatment for IBS.1) Peppermint is also beneficial bouts of nausea. In a recent quasi-randomized controlled trial done on cancer patients, peppermint oil applied between the upper lip and nose for the course of 5 days decreased severity of nausea of vomiting symptoms in those receiving chemotherapy.2) Of particular importance to females, peppermint may also help to improve PMS symptoms!3 Coupling this with cacao for some calming magnesium, joint supporting antioxidants and beneficial gut bacteria loving fiber for a home run seasonal treat!
Homemade Peppermint Mocha
6 ozs Organic coffee
1 tbsp raw cacao powder ( I like Navitas Organic Brand! )
1 tbsp full fat coconut milk (in place of the milk)
1/4 tsp organic peppermint extract
Stevia, a dash of pure maple syrup or honey
(Note: If you are trying to avoid caffeine or lower it, add extra raw cacao in place of the coffee or replace the coffee with 2 tsps of carob to 6 ozs hot water.)
National Winter Squash and Root Vegetable Month!
‘Tis the season for the days to get shorter, the air starting to get crisper and those little white flakes descending from the sky. It makes us want to sit by a fire, sip hot cocoa and eat hot stews with a bunch of root veggies.
Why are they so great for the winter months? According to Traditional Chinese Medicine, root vegetables are warming, expansive and very filling. They are excellent for one’s “qi”, or vitality, which in these cold and dark months we could use a little more of. More importantly, these foods act upon the spleen qi which is normally disrupted by prolonged periods of stress. This can affect one’s blood flow, digestion, and mood. In fact, we will be transitioning into the winter solstice which is associated with the element water. To nourish the element more warming and starchy foods are recommended. (For more information on that check out my “First Day Of Winter” blog post)
You can incorporate these in the form of pies such as pumpkin and sweet potato pie in a delicious oat flour or coconut flour pie crust for those who are gluten intolerant. This can be in the form of root vegetable soups and stews paired with grass-fed beef, tempeh, or lamb. I personally love roasting root vegetables together such as beets, sweet potatoes, and carrots. Squashes are also particularly good for female health as they are responsible for balancing hormones and the beta carotene content helps to protect the ovaries! With that, here is one of my favorite recipes! Plus, it is detox-friendly as well!
Carrot Ginger Soup
Makes 5 Servings
2 tbsps extra virgin olive oil
1 large white onion, chopped
3 cups reduced-sodium vegetable broth ( or organic bone broth )
1 lb organic baby carrots, peeled
1 tbsp fresh ginger, grated
Directions
In a large pot or Dutch oven, place the olive oil over medium heat. Add the onions and cook, stirring often, until soft, about 5-6 minutes.
Add broth, carrots, and ginger. Cover and bring to a boil. Reduce heat and simmer until carrots are soft, about 30 minutes.
Using an immersion blender (or in batches in a regular blender), carefully blend until smooth. Bring soup back to a boil, adjust salt and pepper to your taste.
Ladle into 4 bowls and garnish with fresh chives if desired.
*Recipe Found in my 21 Day Detox Jumpstart Recipes Booklet*
New Year’s Detox!
It is good to enjoy the cookies this holiday season but it is also time to start planning for January. Why would a detox be beneficial after the holidays?
More than likely we all ate things out of the norm. More sugar, more processed foods, and certainly greater amounts of foods. It is time for a reset for our body, mind, and spirit, thus it is important for a detox.
Why is a detox beneficial? First, I would like to talk about the importance of detoxification. Detoxification is responsible for ridding the body of toxic compounds generated internally from every day reactions such as energy production or carbon dioxide exchange from breathing and externally from the air we breathe, the food we eat, the lotions we slather on us and the environment around us including cigarette smoke, and paints and dyes. We need a system in place to clean these up properly or they would eventually start building up and possibly contributing to low-grade inflammation. When our detox system is not functioning properly symptoms of this toxin start to manifest. This may come in the form of fatigue, nausea, bloating, joint pain, headaches, and weight loss resistance. So how does the body do this? A 21 whole food detox!
Want to join a group of fellow detoxers to flush the body out with good clean nutrition and form a community? Join the January detox!
Detox starts January 9, 2023. Act fast! Signups end Wednesday, Januar 4, 2023, and spots are limited to 10!
BONUS!
**Sign up for my newsletter this month and receive a free 3 day whole food detox meal plan**
Cookies Galore!
There are so many ways that you can celebrate this month, and in a healthy way too! Here’s one!
Incorporate Alternative Recipes for your Favorite Baked Goods
Personally, I am a big fan of baked goods, thus running a class named “adventures in alternative baking.” I do love my sweet treats but I am not so much a fan of the refined sugars and flours that can wreak havoc on the body. There are a ton of alternative flours and unrefined sweeteners out there that are just waiting to be experimented with. Plus, you don’t get to miss out on the fun of the holidays! What is a fun way to incorporate these flavors?
Make Bean Dips with your Favorite Holiday Cookie Flavors
You read that one correctly. I got the idea long ago from a blog by Chocolate Covered Katie to make chocolate chip cookie dough dip using chickpeas as the base! I can say it was a hit at the event that I went to. There is now chocolate hummus out there that you can dip some scrumptious strawberries in. Plus, you are getting so many good nutrients. Contrary to popular belief, beans are not going to make you fat nor are they bad for you. They are excellent sources of fiber, which helps to feed beneficial bacteria and increase intestinal transit time to prevent constipation. This also helps to slow down the release of glucose into the bloodstream. Chickpeas, commonly used in these recipes, are a source of phytoestrogens which help to balance hormones, as well as plant-based protein to help build strong muscles as well as minerals such as choline, a precursor to your neurotransmitter acetylcholine responsible for proper brain function; calcium for bone strength and iron for energy production.4
Want more delicious bean recipes? Check out my shop page for this month’s special eBook!
Holiday Cook Bean Dip Recipe Guide
Looking for alternative Christmas cookies? Check out my “fit” cookies. These are refined sugar, gluten, dairy, egg, soy, nut-free, and very delicious. Stick to your goals this holiday season, bypass the sugar headache and indulge a little.
(Note: I will also be making cupcakes!)
Cookies come in packages of 3, 6, and 12.
Cupcakes are by the dozen.
Want to place an order? Check out my menu on the homepage and send me a message via the contact page.
References:
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Peppermint Oil | NCCIH (nih.gov) Peppermint Oil. National Center for Complementary and Integrative Medicine Website. October 2020. Peppermint Oil | NCCIH (nih.gov)
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Efe Ertürk N, Taşcı S. The Effects of Peppermint Oil on Nausea, Vomiting and Retching in Cancer Patients Undergoing Chemotherapy: An Open-Label Quasi-Randomized Controlled Pilot Study. Complement Ther Med. 2021 Jan;56:102587. doi: 10.1016/j.ctim.2020.102587. Epub 2020 Oct 9. PMID: 33197662.
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Delvar, M.A., Ebrahimi, S., Esmaeilzadeh, S., Khamse, A. Effect of Peppermint Oil on Premenstrual Syndrome: A Randomized, Double-Blind, Placebo-Controlled Study. Iran Red Crescent Medical Journal. 2019. 21(3): e84657. Article retrieved from Effect of Peppermint Oil on Premenstrual Syndrome: A Randomized, Double-Blind Placebo-Controlled Study (researchgate.net)
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Ware, M. What are the benefits of chickpeas? Medical News Today. https://www.medicalnewstoday.com/articles/280244#benefits. Accessed November 28, 2021.
