Fall Raw Kale and Roasted Veggie Salad
Recommended by: Mary McQueen from Kaia Fit Oakland in San Francisco
What you need: For the salad: 2 heads of curly kale torn into bite-sized pieces, 2 delicata squash halved and sliced, 1 head of cauliflower chopped into florets, 1 chopped head of broccoli, 3 diced sweet potatoes,pomegranate seeds from 1/2 of a pomegranate, 1 thinly-sliced pink lady apple and 3/4 tblsp of pepita seeds
For the dressing: 1 smashed and chopped garlic clove, 1/4 cup of tahini, zest from one lemon, 1/4 cup of lemon juice, 2 tblsp of olive oil, 2 tblsp of hot water, 1/2 tsp of sea salt
How to do It: Preheat oven to 375. Toss the squash, cauliflower, broccoli and sweet potatoes with the olive oil and several pinches of salt, and arrange them on a single layer on baking sheets. Roast for 20 minutes, flipping halfway. Let the roasted veggies cool slightly, and then add to the kale and sliced apple. Make the dressing by combining all of the dressing ingredients (you may need to thin a bit more with hot water, depending on your preference). Toss the salad with the dressing, pomegranate seeds, and pepitas. Yum!
Healthy holiday tip: “Bring a giant, healthy salad or veggie dish (like my recipe above!). Keep a glass of water in your hand. Try a glass of kombucha (in a wine glass) instead of wine. Fill the majority of your plate with the the salads and veggie dishes. Plan ahead! Love pie? Have a small sliver, but maybe that means you skip the cheese apps in the beginning of the meal.”
Roasted Pears and Red Onions
Recommended by: Sheri Covey from Chrome Fit in San Francisco
Recipe: Martha Stewart
Healthy holiday tip: “Grab your significant other, a family member or a friend and sign up now to run a race or compete in an event in January and commit to a November/December training schedule!”
Roasted Fall Vegetable Salad Ingredients
Recommended by: Tricia Kirkwood from Pilates ProWorks in San Francisco
Recipe: Sunshine Fitness by TK
Healthy holiday tip: “During the hustle and bustle of the holiday season its hard to stay on track with your workouts. Set weekly goals to keep you motivated! For example, one week exercise for 200 minutes, walk or run a total of 20 miles or simply get three workouts in!”
Pumpkin Apple Soup
Recommended by: Heather Glenn from EmpowerFIT Boot Camp in San Francisco
Recipe: Eating Well
Healthy holiday tip: “Get 7-9 hours of sleep and be in bed by 10pm. The hours of sleep you get between 10 p.m. and 1 a.m. are more valuable than the sleep you get after that. It’s when your body is programmed for cognitive and physiological repair. This may mean skipping your favorite show, spending less time on Facebook or leaving the dirty dishes in the sink for one night. That’s okay, I promised you won’t miss anything and you will feel like a million bucks in the morning.”
Recommended by: Rob Terlizzi from FitFight in San Francisco
Healthy holiday tip: “We live by the 80-20 rule in our house, so there’s definitely room to loosen things up a little bit over the holidays – if you want stuffing, have the stuffing you want, don’t make some fat-free faux-ffing that will just leave you sad and unsatisfied.”
Recommended by: Chrissy Scannell from Hi-Vi Studio in San Francisco
Healthy holiday tip: “Unplug and recharge! The holidays are a perfect time to recharge your soul. Get off your phone and away from Netflix, and instead catch up on sleep, connect with loved ones, volunteer, meditate and practice gratitude! Starting the day off with listing five things you are grateful for will prepare you for any stressors that come your way.”
Gluten-Free Pumpkin Apple Bites
Recommended by: Haley Whitley from Pilates ProWorks in San Francisco
Recipe: 18 Grains
Healthy holiday tip: “Watch your sugar intake. Sugary drinks and alcohol are the biggest culprits! Try drinking your eggnog/hot chocolate/spiced cider is smaller cups or diluting them. Stick to fruit-based desserts instead of cream or caramel. Stay away from soda and sweetened juices. If you’re going to indulge (which we all will!), better to make it worth your while and have a treat only if it’s something you truly want.”
Orange Lentil Soup
Recommended by: Charlotte Mooney from Burn 60 in Los Angeles
Recipe: Charlotte Mooney Fitness
Healthy holiday tip: “Enjoy in moderation, but stay on track 85 percent of the time. Focus on the family, friends, and love – not so much about the unhealthy food. Love the season, it is what life is about.”
Sautéed Brussels Sprouts
Recommended by: Barbara Simpson from Brooklyn Pilates in New York City.
What you need: 3 tablespoons grapeseed oil, 1 tablespoon minced shallot, 12 large brussels sprouts (about 1 1/2 pounds), trimmed, leaves separated from cores (about 8 cups), cores discarded, 3/4 cup shelled unsalted natural pistachios and 2 tablespoons fresh lemon juice.
How to do it: Heat oil in large nonstick skillet over medium-high heat. Add shallot and stir 20 seconds. Add Brussels sprout leaves and pistachios, and sauté until leaves begin to soften but are still bright green, about 3 minutes. Drizzle lemon juice over. Season to taste with salt and pepper. Transfer to bowl and serve.
Healthy holiday tip: “Eat on a small plate!”
Vegan Pumpkin Waffles
Recommended by: Whitney English from Sweat Garage in Los Angeles
Recipe: To Live and Diet in LA
Super Star Soup
Recommended by: Kerri Flanigan from AIR Aerial Fitness in Los Angeles
What you need: 3 cups water, 3 cups peeled, diced sweet potato, 1/4 cup julienne-cut peeled fresh ginger, 2 tablespoons sugar and 3/4 teaspoon salt
How to do it: Bring water to a boil in a large saucepan. Add remaining ingredients. Cover, reduce heat, and simmer 30 minutes. Place half of sweet potato mixture in a blender; process until smooth. Return pureed mixture to saucepan; cook over medium heat until thoroughly heated.
Forbidden Black Rice Nestled in Roasted Acorn Squash
Recommended by: Ronda Priestner from fitWise Pilates in San Francisco
Healthy holiday tip: “Drink more water over the holidays and have a strategy to stay on track, outside of the festivities, do that the festivities are actually a treat and not a one-month binge.”
Roasted Sweet Potatoes and Candied Walnuts
Recommended by: Heather Hughes from Power Sculpt Fitness in Chicago
Recipe: Pinch of Yum
Paleo Pumpkin Pie
Recommended by: Kerry from Internal Fire Pilates in San Francisco
Recipe: Elana’s Pantry
Healthy holiday tip: “Be kind to yourself. Eat some pie and then squeeze in a workout – even if it’s just for 30 minutes!”
Recommended by: Amy Barnes from BARRE TECH in Washington, D.C.
Healthy holiday tip: “Grab a buddy and set goals as a team. Having a teammate will keep you motivated and dedicated, not just for yourself but for a loved one, too!”
Roasted Brussels Sprouts With Pomegranate and Hazelnuts
Recommended by: Hannah Blue from The Bar Method- Downtown SF in San Francisco.
Recipe: Food Network
Healthy holiday tip: “Take class at The Bar Method 3-5 times a week, so you can splurge a bit over the holidays!”
Roasted Root Vegetable Medley
Recommended by: Ariele Foster from Epic Yoga in Washington, D.C.
What you need: chopped beets, sweet potatoes, carrots, turnips, olive oil, tamari, Braggs Amino Acids and honey.
How to do it: Pre-heat the oven to 400 degrees. Place a few cups of roughly chopped beets, sweet potatoes, carrots, and turnips in a large bowl. Stir about a quarter cup each of olive oil, tamari or Braggs Amino Acids and honey into a smooth sauce in a smaller bowl or jar, then pour over the vegetables. Mix thoroughly. Spread the mixture evenly in a baking pan. If you have aluminum foil, place it lightly over the veggie tray for the first 30 minutes in the oven, but make sure to take it off and let the vegetables caramelize for another 15-25 minutes afterward.
Healthy holiday tip: “Kindness to self. Kindness to others. Deep breaths when overwhelmed. When filling a plate, remember that your stomach is about the size of a fist. (At least start with that amount!) Deep breaths between bites. Wait at least 30 minutes before dessert. Stand up and wash dishes after eating (great for digestion!) or take a walk outdoors. Belly laugh often.”