T S · ‘ Tis the Season Healthy, Tasty and Easy Recipes so you can enjoy your holidays! Asana...

‘Tis the Season

Healthy, Tasty and Easy Recipes

so you can enjoy your holidays!

Asana Wellness, LLC 904.575.3695. 9119 Merrill Rd. Jacksonville, FL 32225 www.asanawellness.com

http://www.asanawellness.com/

Breakfast Options

Two Ingredient Pancakes

Ingredients

1 large banana (it should yield about 1/3-1/2 cup,

mashed)

2 eggs

Coconut Oil or Coconut Oil Spray

1/8 teaspoon baking powder (optional but recommended)

1/8 teaspoon ground cinnamon (optional but recommended)

Directions

Heat a skillet on the stovetop tomediumheat. While pan is heating,mashbananawell and thenmix in eggs,

bakingpowder, andcinnamon. Whenpan is hot (water droplets should sizzle) Spraypan lightlywithnonstick

spray or use coconut oil sparingly. Pour 2 tablespoonsof batter at a timeandcookuntil bottomappears set

(30-60 seconds) flip with spatula and cook additional minute or less. Serve warm with maple syrup and/or

top with your favorite nuts.



COCONUT FLOUR PANCAKES

Ingredients

● 2 tbsp extra virgin coconut oil

● 1 tbsp raw honey

● 3 large eggs

● 1/4 cup coconut milk

● 1/2 tsp vanilla extract

● 1/4 cup coconut flour, sifted

● 1/4 tsp cream of tartar

● 1/8 tsp baking soda

● 1/8 tsp sea salt

Directions

1. Cream together the coconut oil and honey. Add the eggs one at a time.

2. Add coconut milk and vanilla. Mix until smooth.

3. Add coconut flour. Mix until smooth.

4. Lastly add cream of tartar, baking soda and salt.

5. Do not overmix. Overmixing will result in the baking agents (cream of tartar & baking soda) not

working.

6. Use a ladle and pour small amount of batter into a crepe pan with ghee/butter etc on medium heat.

7. Flip once the bottom is light brown. The pancakes will not bubble as much as “regular” pancakes.

8. Serve immediately with a drizzle of maple syrup.

Lunch Options


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http://www.amazon.com/gp/product/B002O1IEII/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B002O1IEII&linkCode=as2&tag=ditthewhe03-20


Roasted Butternut Squash Soup

Ingredients

1 large butternut squash (about 5 lbs) 1 green apple, sliced and cored

1 small yellow onion, chopped 2 carrots, chopped

3 tbsp olive oil 2 tsp cinnamon

1 1/2 tsp salt 1/2 tsp cumin

1 tsp chili powder 2 tbsp ghee

3 cups chicken broth

Directions

Preheat oven to 400 degrees F. In a large bowl,

combine the butternut squash, olive oil, 1 tsp

cinnamon, 1/2 tsp salt, and 1/2 tsp cumin. Mix

together, coating the squash well. Spread out on a

rimmed baking sheet. Next, in the samebowl that the

butternut squash was in, toss the apple slices, onion,

and carrots to coat with the remnants. Place on a

second rimmed baking sheet and add both baking

sheets to the oven. Roast for 35-40minutesuntil soft,

stirring once. Heat up ghee over medium heat in a large pot on the stove. Add the roasted ingredientsand

then the chicken broth. Add 1 teaspooneachof salt, cinnamonandchili powder. Bring toaboil, then reduce

heat to low and simmer, covered, for 20 minutes.Usingan immersionblender, combine the ingredients until

smooth, or transfer to a blender to puree. Serve warm.



Bacon-Wrapped Roasted Asparagus

Ingredients

1 bunch asparagus, ends trimmed

4 pieces bacon

Extra virgin olive oil

Salt and pepper, to taste

Maple syrup, optional

Directions

Preheat the oven to 400 degreesF. Place thebacon ina large skillet. Cook for about 3minutesper side, until

the bacon gets just a little crisp. Remove to a paper towel-lined plate. Line a rimmed baking sheet with

aluminum foil or a Silpat. Wash and dry the asparagus and then place it on the baking sheet. Drizzle with

olive oil and toss to coat. Sprinkle with salt and pepper. Divide the asparagus into 4 small bundles. Wrap a

piece of bacon around each bundle of asparagus and place on the baking sheet. Brush the bacon with

maple syrup if desired. Bake for 10-12 minutes, or until the bacon is crisp. Serve immediately.



Snack or Appetizer Options

Mediterranean Deviled Eggs

Ingredients

1 dozen large eggs

½ cup mayonnaise

1 tsp dijon mustard

1 Tbsp capers, chopped

1 Tbsp kalamata olives, pitted and chopped

1 Tbsp sundried tomatoes, chopped

1 Tbsp olive oil

2 Tbsp fresh basil, minced

1 tsp caper brine

salt and pepper to taste

Directions

Place eggs in a medium saucepan and cover with water. Bring toaboil andcook for 5minutes. Turnoff the

heat and let the eggs sit in the hot water for 15 minutes. Cool and peel under cold running water. Slice the

eggs in half carefully, and remove the yolks. Add the yolks to a medium bowl and mash well with a fork.

Meanwhile, in a magic bullet or small food processor, combine the mayonnaise, mustard, capers, olives,

sundried tomatoes, olive oil, basil, andcaperbrine. Blenduntilmostly smooth. Fold themayomixture into the

mashed egg yolks until smooth. Taste, and season with salt and pepper as desired. Pipe or spoon into the

egg white halves. Serve cold or at room temperature.



Bacon Blue Cheese Spin Dip

Ingredients

3 slices bacon

3 oz blue cheese

2 large handfuls baby spinach, about 2 cups

1 can artichoke hearts, drained (reserve 1/2 tbls)

1/2 cup cashews

1 1/2 tbls olive oil

1/2 tbls artichoke juice

1/2 tsp onion powder

1/2 tsp garlic powder

1/4 tsp dry mustard

salt and pepper to taste

Directions

Crisp bacon in a skillet over medium heat. Remove from heat and set aside on paper towels. Cutartichoke

hearts in half lengthwise. In same skillet, warm artichoke hearts and sauté spinach. Let mixture cool. In

blender, mix cashews until a fine powder. Drizzle in olive oil and reserved artichoke juice. Add in seasoning

and half of artichoke spinach mixture. Pulse a couple times to combine but not liquify. In bowl, stir together

blender ingredients, remaining spinach and artichoke, chopped bacon and crumbled blue cheese. Serve

with veggies - carrots, celery, zucchini, broccoli, etc. or sea salt rice crackers.



Mississippi Spiced Pecans

INGREDIENTS

1 pound pecan halves

1 tablespoon packed dark brown sugar

1 1/2 teaspoons kosher salt

1 teaspoon chopped fresh thyme

1 teaspoon chopped fresh rosemary

1/2 teaspoon freshly ground pepper

Pinch of cayenne pepper

2 tablespoons extra-virgin olive oil

Directions

Preheat oven to 350°F. Spread pecans on a large baking sheet. Roast until fragrant, about 12 minutes.

Watch carefully so they don’t burn. Combine brown sugar, salt, thyme, rosemary, pepper andcayenne ina

small bowl. Transfer the roasted pecans to a large bowl, drizzle with oil and toss well to coat completely.

Sprinkle with the spice mixture and toss again. Serve warm or let cool completely and store in anairtight

container(for up to 2 weeks)

Dinner Options

Lemon-Garlic Roast Turkey & White-Wine Gravy

INGREDIENTS

10 cloves garlic, divided

1/2 cup lemon juice

1/2 cup Worcestershire sauce

1/2 cup kosher salt

1 12-pound natural or organic turkey, (see

Shopping Tip)

1/4 cup freshly grated lemon zest

1/4 cup packed fresh oregano leaves

2 tablespoons grapeseed oil


http://www.eatingwell.com/recipes/mississippi_spiced_pecans.html#




1/2 teaspoon freshly ground pepper

3 tablespoons all-purpose flour

1/2 cup dry white wine, or dry vermouth

1 14-ounce can reduced-sodium chicken broth

Directions

1. Crush 6 cloves garlic and add to a very large stockpot (or clean bucket). Stir in lemon juice,

Worcestershire, salt and 4 quarts cold water.

2. Remove giblets from turkey (if included) and trim excess skin. Submerge the turkey in thebrineand

refrigerate for 24 hours. If the turkey is not fully submerged, turn it every 8 hours.

3. Remove the turkey from the brine, rinse well and pat dry. Discard the brine.

4. Preheat oven to 350°F.

5. Place the remaining 4 cloves garlic, lemon zest, oregano, oil, pepper and 2 tablespoons water in a

food processor and pulse until it becomes a paste. (Alternatively, chop garlic, lemon zest and

oregano on a cutting board until finely minced, then place ina small bowl andstir in oil, pepperand

water.) Loosen the skin over the breast and thighmeat. Rub thepasteall over the turkey, under the

skin onto the breast meat and leg meat and a little inside the cavity. Tuck the wing tips under the

turkey. Tie the legs togetherwith kitchenstring. Place the turkeybreast-sidedown ina roasting rack

set in a large roasting pan.

6. Roast the turkey for 1 hour. Turn it breast-side up on the rack, add 1 cup water to the pan, and

continue roasting 1 hour more. Baste the turkey with pan drippings, tent with foil and continue

roasting, basting every 15 minutes, until an instant-read thermometer inserted into the thickest part

of the thigh without touching bone registers 165°F, 30 to 45 minutes more.

7. Transfer the turkey to a large cutting board; let rest for 20 minutes before removing the string and

carving.

8. Meanwhile, pour any pan juices and fat into a large glass measuring cup and place in the freezer

until the fat rises to the top, about 10 minutes. (Alternatively, pour the pan juices and fat into a fat

separator then pour the defatted juices into a large measuringcup.)Whisk flourwith 1/4cupwater

in a small bowl.

9. Set the roasting pan over two burners on medium heat. Add wine (or vermouth); bring toa simmer,

scraping up any browned bits. Continue cooking until reduced, about 3 minutes.

10. Remove the pan juices from the freezer, skimoff the fatwitha spoonanddiscard. Add thedefatted

juices and broth to the roasting pan; return to a simmer, whisking often. Cook for 1 minute, then

whisk in the flour mixture and simmer until thickened, 1 to 2 minutes. Pour the gravy through a

fine-mesh sieve and serve with the turkey.


http://www.eatingwell.com/recipes/lemon_garlic_roast_turkey_white_wine_gravy.html#


Maple Sweet Potatoes

Ingredients

5 cups (1/2-inch-thick) slices peeled sweet potato

(about 2 pounds)

Cooking spray

1/2 teaspoon salt, divided

1/4 cup maple syrup

Directions

Preheat oven to 350°. Arrange half of potato slices in an 11x7-inch baking dish coated with cooking spray;

sprinkle with half of the salt. Arrange remainingpotato sliceson top; sprinklewith remaining salt. Pour syrup

over potatoes. Cover and bake at 350° for 1 hour or until tender.

Easy Mashed Cauliflower with Garlic

Ingredients

1 large head of cauliflower, cut into florets

1/4 cup unsweetened almond milk (chicken stock is a

good sub)

1 tbsp ghee (clarified butter)

Head of garlic

Fresh chives, chopped

Salt and pepper to taste

Directions Preheat oven to 400 degrees F. Peel away the outer layers of the garlic bulb, then cut off the

very top of the head of garlic to expose the individual garlic cloves. Place in aluminum foil and drizzle with

olive oil, then seal the foil around the garlic. Bake for 25-30 minutes, until the cloves are soft. Allowgarlic to

cool, then squeeze the roasted garlic cloves out of the skin. Meanwhile, placeacouple inchesofwater ina

large pot. Once water is boiling, place steamer insert and then cauliflower florets into the pot and cover.

Steam for 12-14 minutes, until completely tender. Drain and return cauliflower to pot. Add roasted garlic,

milk, ghee, and salt to the cauliflower. Using an immersion blender or food processor, combine ingredients

until smooth. Top with chives and freshly ground pepper.


http://search.myrecipes.com/nutrition-search.html


Green Beans & Pancetta with Whole-Grain Mustard Dressing

Ingredients

1/2 cup chopped pancetta (about 2 ounces)

2 tablespoons chopped shallot

1 1/2 pounds green beans, trimmed

1/2 cup water

1/4 teaspoon salt

2 tablespoons whole-grain mustard

1/4 teaspoon ground pepper

Directions Heat a large skillet over medium heat. Add pancetta and cook, stirring often, until crispy,

about 5 minutes. Transfer with a slotted spoon to a paper-towel-lined plate.Add shallot and green beans to the pan. Cook, stirring, until fragrant, 1 to 2 minutes. Add water and salt. Cover and cook until the beans are tender and the water has evaporated, about 8 minutes. Remove from heat and toss with mustard, pepper and the reserved pancetta. Transfer to a serving dish.

Dessert

Guilt-Free Brownies

Ingredients

1 15 oz. can ( 1 3/4 cups) black beans, well

rinsed and drained

2 large eggs or 2 flax eggs (2 flax eggs = 2.5 T

flaxseed meal + 6 T water)

3 Tbs coconut oil, melted

3/4 cup cocoa powder

1/4 teaspoon sea salt

1 teaspoon pure vanilla extract

3/4 cup raw sugar

1 1/2 tsp baking powder


http://www.eatingwell.com/recipes/green_beans_pancetta_whole_grain_mustard_dressing.html#


Directions

Preheat oven to 350degrees. Putmuffin liners inamuffin panor lightly greasea12-slot standard sizemuffin

pan (not mini). *** Okay to make conventional brownies in a bakingpan (seephotobelow). Ifmaking vegan,

prepare flax egg by combining flax and water in the bowl of the food processor. Pulse a couple times and

then let rest for a few minutes. (*If doing regular simply put 2 eggs in the food processor). Add remaining

ingredients (besides toppings) and puree – about 3 minutes – scraping down sides as needed. Youwant it

pretty smooth. If the batter appears too thick, add water (start with 1/4 cup) and pulse again until it is less

thick than chocolate frosting but nowhere close to runny. Using a 1/3 cup measuringcup, evenlydistribute

the batter into the muffin tins andsmooth the topswitha spoonor your finger.Optionally topwith chocolate

chips. Bake for 20-25minutesor until a knife comesclean from thebrowniepart (the toppingswithnot come

off a knife clean!) Remove from oven and let cool for 30 minutes before removing from pan. They will be

tender, so remove gently with a fork if you are NOT using muffin liners. The insides are meant to be very

fudgy, so don’t be concerned if they seem too moist.

We hope you enjoyed these tasty holiday treats that will keep your taste buds and your

waistline happy and your body healthy. To find out more about how you can look and feel

your best every day of the year be sure to check out Asana Wellness center and until next

time be well~

Yours in Health & Happiness,

Team Asana




Date post:	04-Aug-2020
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T S · ‘ Tis the Season Healthy, Tasty and Easy Recipes so you can enjoy your holidays! Asana...

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