Vanilla Eggnog Protein Shake

Eggnog is delicious, but also loaded with fat. Try this healthier version, even better in the form of a creamy Shakelogy smoothie, that will still have you feeling festive. This vanilla eggnog protein shake gets its holiday flavor – without the accompanying tipsiness – from rum extract and ground nutmeg. Look for rum extract in the baking aisle of your supermarket, or online (click for link).

Vanilla Eggnog Protein Shake Recipe

Vanilla Eggnog Protein Shake Recipe

Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
½ cup nonfat milk
½ cup water
1 tsp. rum extract
1 scoop Vanilla Shakeology (or your preferred vanilla protein powder)
¼ tsp. ground nutmeg
1 cup ice

Preparation:
Place milk, water, extract, Shakeology, nutmeg, and ice in blender; cover. Blend until smooth.

Nutritional Information (per serving):
Calories: 229
Fat: 2 g
Carbohydrate: 27 g (Fiber: 3 g; Sugar: 20 g)
Protein: 24 g

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Winter Greens with Garlicky Vinaigrette

Winter greens have a ton of peppery flavor. We paired them with a garlicky Caesar-inspired dressing that you can make with or without anchovies.

Winter Greens Salad with Garlicky Vinaigrette Recipe

Winter Greens with Garlicky Vinaigrette Recipe

Total Time: 25 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 4 servings

Ingredients:
3 cloves garlic, finely chopped
¼ cup fresh lemon juice
3 anchovy fillets, rinsed, finely chopped (optional)
1 Tbsp. extra-virgin olive oil
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
4 cups coarsely chopped (or torn) radicchio
8 cups coarsely chopped (or torn) mixed bitter winter salad greens (like chicory and escarole)
2 medium endive heads, sliced in half lengthwise, then crosswise in ½-inch slices

Preparation:
1. Rub garlic in the bottom of a medium salad bowl.
2. Add lemon juice and anchovy; mix well.
3. Slowly add oil while whisking constantly; mix well. Season with salt and pepper if desired. Set aside for 10 minutes.
4. Place radicchio, salad greens, and endive in salad bowl; mix well. Serve immediately.

Nutrition Facts (per Serving):
Calories: 111
Fat: 4 g
Carbohydrates: 15 g (Fiber: 11 g; Sugars: 2 g)
Protein: 6 g

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Sweet Potato Salad

This salad is topped with hearty sweet potatoes. They’re a superfood high in beta-carotene, potassium, and manganese. Pumpkin seeds add extra crunch!

Sweet Potato Salad Recipe

Sweet Potato Salad

Total Time: 1 hour 15 min.
Prep Time: 15 min.
Cooking Time: 30 min.
Yield: 2 servings

Ingredients:
1 Tbsp. extra-virgin olive oil
1½ tsp. red wine vinegar
1 tsp. fresh lemon juice
½ tsp. raw honey (or pure maple syrup)
1 dash Himalayan salt (or sea salt)
1 tsp. chopped fresh herbs (like basil, oregano or parsley) (to taste; optional)
1 medium baked sweet potato, peeled and cut into ½-inch cubes
1 medium green apple, diced
½ medium red bell pepper, diced
1 stalk green onion, finely sliced
2 Tbsp. finely chopped fresh cilantro
4 cups fresh arugula
2 Tbsp. pumpkin seed kernels, toasted (or chopped raw walnuts)

Preparation:
1. Combine oil, vinegar, lemon juice, honey, salt, and herbs (if desired) in a medium bowl; whisk to blend.
Set aside.
2. Combine sweet potato, apple, bell pepper, onion, and cilantro in a large bowl; mix well.
3. Drizzle dressing over sweet potato mixture; toss gently to blend.
4. Place even amounts of arugula on two serving plates; top each with sweet potato mixture and sprinkle with pumpkin seeds.

Tip: Bake fork-pierced sweet potato at 450° F for 30 to 40 minutes or until just tender. Do not over bake; cool.

Nutritional Information (per serving):
Calories: 236
Total Fat: 11 g
Total Carbs: 32 g (Fiber: 6 g; Sugar: 16 g)
Protein: 5 g

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Oatmeal with Cardamom and Cranberries

The spicy-sweet flavor and aroma of cardamom pairs perfectly with tart cranberries in this oatmeal. Raw honey and almond milk add even more rich flavor.

Oatmeal with Cardamom and Cranberries Healthy Breakfast Recipe

Oatmeal with Cardamom & Cranberries Recipe

Total Time: 10 min.
Prep Time: 5 min.
Cooking Time: 5 min.
Yield: 4 servings, about ½ cup each

Ingredients:
2 cups water
2 Tbsp. unsweetened dried cranberries
¼ tsp. sea salt (or Himalayan salt)
1 cup old-fashioned rolled oats
½ tsp. ground cardamom (or ground cinnamon)
1 tsp. raw honey (optional)
1 cup unsweetened almond milk

Preparation:
1. Bring water, cranberries, and salt to a boil in medium saucepan over medium heat.
2. Add oats; cook over medium-low heat, stirring frequently, for 3 to 5 minutes. Remove from heat.
3. Add cardamom; mix well. Let oatmeal stand 1 minute before serving.
4. Divide evenly between two serving bowls; top each evenly with honey (if desired) and milk.

Nutrition Info (per Serving):
Calories: 104
Fat: 2 g
Carbohydrates: 19 g (Fiber: 3 g; Sugars: 4 g)
Protein: 3 g

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Homemade Hummus

omemade hummus is great because you can reduce the amount of olive oil and tahini, making it lower in fat and calories. Try this with veggies for a snack or in this deviled egg recipe for a healthy appetizer!

Healthy Homemade Hummus Recipe

Healthy Homemade Hummus Recipe

Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 10 servings, about ¼ cup each

Ingredients:

  • 1 (15 oz.) can chickpeas (garbanzo beans), reserve liquid
  • ¼ cup fresh lemon juice
  • 1 Tbsp . extra-virgin olive oil
  • 4 cloves garlic , coarsely chopped
  • ¼ cup tahini (sesame butter)
  • Sea salt (or Himalayan salt) (to taste; optional)
  • Ground paprika (for garnish; optional)

Instructions:

  1. Place chickpeas, lemon juice, oil, and garlic in food processor or blender and pulse until chickpeas are mashed.
  2. Add tahini; pulse for 1 minute. If hummus is too thick, add some of the reserved chickpea liquid. Add salt, if desired.
  3. Garnish with paprika, if desired.

Nutritional Information (per serving):
Calories: 93
Fat: 5 g
Carbohydrates: 9 g (Fiber: 3 g; Sugars: 1 g)
Protein: 3 g

Pumpkin Risotto

Risotto is comfort food, pure and simple, but it can be loaded with high-fat ingredients. That’s why I created this delicious, lighter version with pumpkin, sage, and brown arborio rice (if you can’t find it, brown rice will do).

Pumpkin Risotto Healthy Recipe

Pumpkin Risotto

Total Time: 1 hr. 10 min.
Prep Time: 10 min.
Cooking Time: 1 hr.
Yield: 6 servings, about ¾ cup each

Ingredients:
4 cups low-sodium organic vegetable broth
3½ cups water
1 Tbsp. olive oil
3 medium shallots, finely chopped
2 cloves garlic, finely chopped
½ cup dry white wine (or water)
1¼ cups dry brown Arborio rice
2½ cups cubed raw pumpkin (½-inch cubes)
¼ cup Parmesan cheese
2 Tbsp. chopped fresh sage
¼ tsp. ground black pepper

Preparation:
1. Heat broth and water in large saucepan over medium heat. Do not boil. Set aside.
2. Heat oil in large skillet over medium-high heat.
3. Add shallots; cook, stirring frequently, for 3 to 4 minutes, or until shallots are translucent.
4. Add garlic; cook, stirring frequently, for 1 minute.
5. Add wine; cook, stirring frequently, for 1 minute, or until wine evaporates.
6. Add rice; cook, stirring frequently, for 1 minute.
7. Add 1 cup broth mixture; cook, stirring frequently, for 6 minutes, or until liquid is almost completely absorbed.
8. Add remaining broth mixture ½ cup at a time; cook, stirring constantly. Add the next ½ cup after the first ½ cup is absorbed. (This will take about 50 minutes.)
9. Add pumpkin during the last 15 minutes of cooking.
10. After all the broth mixture has been added, add cheese, sage, and pepper; mix well.
11. Serve immediately.

Nutrition Facts (Per Serving):
Calories: 220
Total Fat: 4 g
Total Carbohydrates: 38 g (Fiber: 2 g; Sugars: 3 g)
Protein: 5 g

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Baked Apple Chips

Want a satisfying, crunchy snack? Try these apple chips! They’re easy to make and don’t have any added sugar or preservatives. Your kids will love them too!

Baked Apple Chips Recipe

Baked Apple Chips

Total Time:  2 hrs. 25 min.
Prep Time:  10 min.
Cooking Time:  2 hrs. 15 min.
Yield: 4 servings

Ingredients:
2 medium red apples, cored, sliced very thin
1 tsp. ground cinnamon

Preparation:
1. Preheat oven to 275° F.
2. Place apples in a medium bowl. Sprinkle evenly with cinnamon; toss to blend.
3. Place apples on parchment lined baking sheet. Bake for 45 minutes, turn, bake for an additional 45 minutes, turn, bake for 30 to 45 minutes, or until apples have dried and are starting to get crisp.

Note: Apples can be peeled if you prefer.

Nutrition Facts (Per Serving):
Calories: 49
Total Fat: 0 g
Total Carbohydrates: 13 g (Fiber: 2 g; Sugars: 9 g)
Protein: 0 g

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Plum Bran Muffins

These moist, whole wheat bran muffins have less than 100 calories each! Plums, prunes, and rich apple butter make them naturally moist and sweet. They make a great grab-and-go breakfast or snack you can eat anytime.

Tip: It’s easy to remove skins from plums. Dip plums, one at a time, in boiling water for 1 to 2 minutes. When you remove them from the water the skin should easily slip off.

Plum Bran Healthy Muffin Recipe

Plum Bran Muffins

Total Time: 28 min.
Prep Time: 10 min.
Cooking Time: 18 min.
Yield: 12 servings, 1 muffin each

Ingredients:
1½ cups whole wheat flour
½ cup wheat bran (or oat bran)
1 Tbsp. baking powder
½ tsp. baking soda
¾ cup apple butter, no sugar added
½ cup low-fat buttermilk (or nonfat plain yogurt)
2 large egg whites
1 cup chopped skinned plums (about 2 medium)
½ cup chopped pitted prunes

Preparation:
1. Preheat oven to 350° F.
2. Prepare twelve muffin cups by lining with muffin papers or coating with spray.
3. Combine flour, bran, baking powder, and baking soda in a medium bowl; mix well. Set aside.
4. Combine apple butter, buttermilk, and egg whites in a large bowl; mix well.
5. Add flour mixture to apple butter mixture; mix until just blended.
6. Add plums and prunes; mix until just blended.
7. Divide batter among twelve prepared muffin cups.
8. Bake for 16 to 18 minutes, or until golden brown and tester inserted into the center comes out clean.
9. Transfer muffins to rack; cool.

Nutritional Information (Per Serving):
Calories: 98
Total Fat: 1 g
Total Carbohydrates: 22 g (Fiber: 3 g; Sugar: 5 g)
Protein: 4 g

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Strawberry Vinaigrette

This sweet vinaigrette made with fresh strawberries will add gourmet flair to your summer salads (like this one!). It can also be made with thawed, frozen strawberries.

Strawberry Vinaigrette Recipe

Strawberry Vinaigrette

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings

Ingredients:
2 Tbsp. apple cider vinegar (or white balsamic vinegar)
2 Tbsp. extra-virgin olive oil
1 Tbsp. raw honey
¼ tsp. sea salt
¼ tsp. ground black pepper
1⅓ cups sliced fresh strawberries

Preparation:
Place vinegar, oil, honey, salt, pepper, and strawberries in a blender; cover. Blend until smooth.

Try it on the Spinach and Berry Salad!

Nutrition Facts (per Serving):
Calories: 47
Total Fat: 3 g
Total Carbohydrates: 4 g (Fiber: 1 g; Sugars: 3 g)
Protein: 0 g

Spinach & Berry Salad

Topped with fresh blueberries and strawberries and dressed with a tangy, homemade vinaigrette (recipe here!), this salad tastes like summertime!

Spinach and Berry Salad Recipe

Spinach & Berry Salad

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings

Ingredients:
8 cups fresh baby spinach
1 medium orange bell pepper, thinly sliced
½ cup fresh blueberries
½ cup sliced fresh strawberries
¼ cup slivered almonds
8 Tbsp. Strawberry Vinaigrette

Preparation:
1. Combine spinach, bell pepper, blueberries, strawberries, and almonds in a large serving bowl; toss gently to blend.
2. Drizzle salad evenly with Strawberry Vinaigrette; toss gently to blend.
3. Serve immediately.

Nutrition Facts (per Serving):
Calories: 107
Total Fat: 6 g
Total Carbohydrates: 13 g (Fiber: 4 g; Sugars: 8 g)
Protein: 3 g