thanksgiving

Grapefruit Avocado Salad

It is commonly said that the average American gains a few pounds or more during the holiday season (Thanksgiving to New Year’s Day). However, there’s not much data to support this statement, and one study showed only 0.37 kg (0.81 lb) weight gain over the holiday season.

If you gained a lot more than that, that’s okay. New Year is a great time to start changing your eating habit. Avoid any extreme diets because even if you lose weight rapidly, you’ll likely gain it back once you go back to your regular diet. Instead, try to gradually change your habits to a healthier one, and aim for slow but sustainable weight loss.

Increasing your vegetable intake is a great way to eat healthier and have better control of your weight. Eating veggies doesn’t mean that you have to eat boring salad (lettuce + cucumber + tomatoes) everyday. Be creative and enjoy different flavors and textures in your salad - using fruits will add some sweetness and using seeds/nuts will add some crunch.

Grapefruit Avocado Salad

Here is a recipe for our Grapefruit Avocado Salad.

INGREDIENTS:
• 1 ruby grapefruit
• 4 banana shallots (or 2 small red onions)
• Juice of 1 lemon
• 2 Tbsp olive oil
• 1 tsp salt + some extra to massage the shallots
• Handful of salad leaves
• 2 precooked (boiled or roasted) beetroots
• 1 avocado
• 1 small can of butter beans
• Thyme (optional)

DIRECTIONS:
1. Supreme ruby grapefruit- save any juice you get while supreming.
2. Thinly slice banana shallots (or red onions), massage it with salt, and put it in a bowl. Add lemon juice, olive oil, salt, and any juice from the grapefruit. Set aside while preparing the rest of the ingredients.
3. Rinse and dry the salad leaves. Cut beetroots into 8 pieces. Slice avocado. Drain the canned butter beans.
4. On a large plate, start layering the salad leaves, butter beans, beetroots, avocado and grapefruit. Top it with the shallot dressing that you made and sprinkle with thyme.


REFERENCES:
1. Yanovski JA, Yanovski SZ, Sovik KN, Nguyen TT, O'Neil PM, and Sebring NG. A prospective study of holiday weight gain. N Engl J Med. 2000 Mar 23;342(12):861-7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336296/

Sweet Potato Pancakes

Happy (almost) Thanksgiving!

Looking for a delicious festive breakfast? Try these sweet potato pancakes!

Sweet Potato Pancakes

INGREDIENTS:
• 1 large sweet potato (steamed and mashed)
• 2 eggs
• 1/3 cup almond milk
• 1/4 tsp salt
• 1/2 tsp ground cinnamon
• 1 tbsp butter
• coconut yogurt, cinnamon, pumpkin seeds and maple syrup to taste

DIRECTIONS:
1. Mix together the mashed sweet potato, eggs, almond milk, salt, and ground cinnamon.
2. Over medium heat, melt butter and cook the sweet potato pancakes for approximately 2 minutes per side (don’t flip them too soon so that they don't break!)
3. Top them off with some coconut yogurt, cinnamon, pumpkin seeds and maple syrup.

Sweet Potatoes

Sweet potatoes are not only delicious, but are also one of the best sources of beta-carotene, which are converted into vitamin A in our body. Vitamin A protects body from infections, supports cell growth, and is involved in eye and skin health.

Enjoy sweet potatoes for meals and snacks - the easiest way to cook them is to just rinse and bake in an oven until they are soft. You’ll be surprised how sweet they are without having to add any sugar :)


REFERENCES:
1. California Department of Public Health, Network for a Healthy California. Harvest of the Month. 2010. http://harvestofthemonth.cdph.ca.gov/documents/Winter/SweetPotatoes/Sweet%20Potatoes%20-%20Educator%27s%20Newsletter_Final.pdf