Recipes and Tips to Help You Stay Balanced and Energized with Every Holiday Celebration
The holidays are a time for celebration, family, and delicious food—but they can also make it challenging to maintain healthy habits. Between festive gatherings and packed schedules, it’s easy to let wellness goals slip away. The good news? With a few mindful strategies, you can enjoy the season without feeling weighed down.
Blue KC’s health coach shares practical tips and recipes to help you stay balanced and energized throughout the holidays.
10 Tips for Healthy Holidays
1. Practice portion control
Use smaller plates and take smaller servings of heavier dishes.
2. Avoid or limit alcohol
Alcohol adds extra calories. Try non-alcoholic mocktails and use flavored carbonated water instead of sugary mixers.
3. Fill up on fruits and vegetables first
Start with lighter options before heavier appetizers and main dishes.
4. Replace sour cream and heavy cream with plain Greek yogurt
Greek yogurt offers a lower-fat, higher-protein alternative in recipes.
5. Don’t skip meals
Skipping meals can lead to overeating. Have a protein-rich snack like mixed nuts, string cheese, or nut butter with whole-grain crackers to curb your appetite.
6. Lighten up baked goods
Replace half the oil, butter, or shortening with unsweetened applesauce or pumpkin puree.
7. Get moving
Take a walk after a big meal with family or friends.
8. Enjoy treats in moderation
Choose the desserts you truly love and savor small portions.
9. Practice mindful eating
Slow down and pay attention to hunger cues. It takes 20–30 minutes for your brain to signal fullness.
10. Manage stress
Avoid over-scheduling to reduce stress-eating and maintain your routine.
Healthier Holiday Recipes
Pumpkin Pie Cupcakes
Serves 12 (1 cupcake each)
These cupcakes deliver the flavor of pumpkin pie in a lighter form.
Ingredients:
- ⅔ cup garbanzo bean flour or all-purpose flour
- ¼ tsp baking powder
- ¼ tsp baking soda
- ¼ tsp salt
- 2 tsp pumpkin pie spice
- 1 (15-oz.) can pumpkin puree (not pie filling)
- ⅓ cup maple syrup or ½ cup sugar or honey
- ¼ cup brown sugar
- 2 eggs
- 1 tsp vanilla extract
- ¾ cup evaporated skim milk
Preheat oven to 350° F. Line a 12-cup muffin tin with paper or silicone liners. In a medium bowl, whisk together flour, baking powder, baking soda, salt and pumpkin pie spice. In a large bowl, whisk together pumpkin puree, syrup/sugar, brown sugar, eggs, vanilla and evaporated milk until well combined. Add in dry ingredients and whisk until no streaks of flour remain and batter is smooth. Fill each muffin cup with approximately 1/3 cup of batter. Bake for 20 minutes. Cupcakes will be “wet” and have a pumpkin pie consistency. They will sink as they cool. Top with fat-free whipped topping.
Nutrition Facts Per Serving: 105 calories, 1.5g fat, 0.5g saturated fat, 80mg sodium, 19.5g carbohydrate, 2.5g fiber, 10g sugar, 4g protein
Low-Sugar Cranberry Sauce
Serves 12 (3 tbsp each)
Ingredients:
- 1 bag fresh cranberries
- 1 orange (zest and juice)
- ⅓ cup pure maple syrup
- 1⅓ cups water
- 2 tbsp stevia syrup (or more to taste)
- ½ tsp cinnamon
- 1 tsp vanilla extract (optional)
Bring cranberries, orange juice, zest, maple syrup and water to a boil in a medium saucepan over medium heat. Reduce heat to simmer and add stevia, cinnamon and vanilla. Simmer until sauce thickens. Serve hot or cold. Great over turkey or ham or as a sandwich spread. Also delicious as a topping in Greek yogurt or on sweet treats.
Nutrition Facts Per Serving: 35 calories, 0g fat, 9g carbohydrate, 5.5g added sugar, 1.5g fiber, 0g protein
Spaghetti Squash Gratin
Serves 8 (about ¾ cup each)
Ingredients:
- 1 spaghetti squash (about 3 lbs)
- 1 tbsp extra-virgin olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 2 eggs
- ½ cup low-fat Greek yogurt
- 1 tbsp. chopped fresh basil and fresh thyme
- ½ cup shredded reduced-fat white cheddar cheese
- 2 tbsp grated Parmesan cheese
- Salt and pepper, to taste
Cut the spaghetti squash in half and remove the seeds. Place in a covered dish with ¼ inch of water and microwave for 10-12 minutes. Preheat oven to 375° F. Spray a 2-quart baking dish with olive oil spray. Meanwhile, heat the oil in a skillet over medium-high heat. Add the onion and sauté until tender. Add the garlic, salt and pepper; cook for 30 seconds. Once the squash is tender, run a fork through the flesh to scoop out and separate the strands. In a large bowl, combine the eggs, yogurt, basil, thyme, cheddar cheese, onion mixture and squash. Stir to combine and then transfer to baking dish. Top with Parmesan. Bake in preheated oven for 30-40 minutes, until browned.
Nutrition Facts Per Serving: 130 calories, 6g fat, 2g saturated fat, 14g carbohydrate, 6g sugar, 0g added sugar, 4g fiber, 8g protein
Enjoy the Season Without Sacrificing Your Health
Small changes can help you savor the holidays while keeping your wellness goals on track. Listen to your body, manage stress, and give yourself permission to enjoy the foods you love—in moderation.
