Holiday Rainbow Recipe Guide

Deanna Minich, PhD ™

CONTENTS
Berry Flush
Winter Root Vegetable Soup
Yam Pecan Bake
Rosemary Roasted Cauliflower and Pine Nuts
Seasoned Leeks
Hearty Turkey Breast (Omnivore)
Rosemary Lentils (Vegan)
Berry and Nut Cobbler
Cinnamon-Nut Baked Apple

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 10 min 1

Recipe
PREP TIME .............................. SERVINGS ................................

Berry Flush
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INGREDIENTS: DIRECTIONS:
1 organic red delicious or pink lady apple, cored Blend all ingredients in a blender or juicer.

Holiday Starters
1 cup organic strawberries, sliced Sip intentionally.
1 cup organic blueberries
½ cup organic blackberries
Pinch cinnamon
Water as needed

FROM THE KITCHEN OF Deanna Minich

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 45 min 4

Recipe
PREP TIME .............................. SERVINGS ................................

Winter Root Vegetable Soup

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INGREDIENTS: DIRECTIONS:
2 Tbsp extra-virgin olive oil Heat the oil in a saucepan over high heat.
1 ½ cups coarsely chopped onions Add the onions and sauté until soft and yellow.

Holiday Starters
3 Tbsp finely chopped garlic Add the garlic and sauté 1 minute.
6 cups vegetable stock Add to a large soup pot along with the other ingredients.
2 Tbsp apple cider vinegar Simmer for 90 minutes.
1 pound celery root, diced (about 2 ½ cups) Serve hot.
¾ pound red potatoes, diced (about 2 ¾ cups)
¾ pound sweet potatoes, diced (about 2 ¾ cups)
½ pound parsnips, diced (1 ¾ cups)
½ pound carrots, diced (1 ¾ cups)
¼ pound turnips, diced (2 cups)
½ tsp minced fresh ginger root
½ tsp salt
¼ tsp cumin
¼ tsp curry
¼ tsp cayenne pepper

FROM THE KITCHEN OF Deanna Minich

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 75 min 3 to 4

Recipe
PREP TIME .............................. SERVINGS ................................

Yam Pecan Bake

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INGREDIENTS: DIRECTIONS:

Healthy Holiday Sides

5 medium-sized yams Bake yams in oven for one hour at 350°F or until soft.
2 cups unsweetened coconut milk Peel off skin and put yams into large bowl.
¼ cup honey Break into small pieces using a fork. Pour coconut
¼ cup pecans, chopped milk onto yams, stirring and mashing the mixture
(reserve 1 Tbsp for topping) to make it smooth. Add honey, pecans, shredded
¼ cup unsweetened, shredded coconut coconut, cinnamon, and nutmeg and mix well.
(reserve 1 Tbsp for topping) Pour into medium-sized casserole dish. Sprinkle top
½ tsp cinnamon with reserved pecans and shredded
1 tsp nutmeg coconut. Serve either warm or cold.

FROM THE KITCHEN OF Deanna Minich

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 45 min 2 to 3

Recipe
PREP TIME .............................. SERVINGS ................................

Rosemary Roasted Cauliflower and Pine Nuts

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INGREDIENTS: DIRECTIONS:

Healthy Holiday Sides

1 large head organic cauliflower Preheat oven to 425°F. Break apart cauliflower into
2 cloves of garlic, peeled and minced bite-sized pieces or florets and place in large mixing
½ cup extra-virgin olive oil bowl. Add garlic and stir throughout. Pour in olive oil
1 Tbsp fresh rosemary and ensure that all cauliflower pieces are drizzled
½ cup raw pine nuts with oil. Sprinkle with rosemary, pine nuts, salt and
Sea salt pepper. Transfer mixture evenly onto baking sheet
Fresh-ground pepper and set, uncovered, in oven for 20 – 25 minutes or
until the top and edges of cauliflower are lightly
brown. Serve immediately.

FROM THE KITCHEN OF Deanna Minich

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 10-15 min 1

Recipe
PREP TIME .............................. SERVINGS ................................

Seasoned Leeks
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INGREDIENTS: DIRECTIONS:

Healthy Holiday Sides

1 Tbsp extra-virgin olive oil In a skillet set over medium-high heat, warm the
1 cup sliced leeks olive oil, then stir-fry the leeks for 3 to 4 minutes,
Seasoning of your choice adding whatever herbs or spices you desire.
(oregano, dill, thyme, etc.) Serve warm.

FROM THE KITCHEN OF Deanna Minich

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 60 min 2

Recipe
PREP TIME .............................. SERVINGS ................................

Hearty Turkey Breast (Omnivore)

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INGREDIENTS: DIRECTIONS:
1 Tbsp extra-virgin olive oil Preheat the oven to 375˚F. In a medium skillet, heat the olive oil,
¼ cup chopped green onions then sauté the onions, garlic, spinach, mushrooms, rosemary,
1 garlic clove, minced and sage until the onions and mushrooms have softened

The Main Event

½ cup chopped spinach slightly. Season with salt and pepper to taste. Remove the
¼ cup chopped shiitake mushrooms vegetables from the heat and set them aside.
1 tsp dried rosemary Carefully slice each turkey breast lengthwise and spread open
1 tsp dried sage the breasts fully. Cover the meat with parchment paper, then
Sea salt and ground black pepper to taste pound it with a wooden or metal mallet (or rolling pin) until
Two 4- to 5-ounce organic, free-range, each piece is about ¼-inch thick. Trim the breasts until they are
boneless turkey breasts roughly a rectangle shape. Spread a thin layer of the sautéed
Parchment paper vegetables on each turkey breast.
Kitchen twine
Tightly roll the breasts lengthwise and secure them using kitchen
twine. In a roasting pan or baking dish, add a thin layer of
water, then lay the stuffed breasts in the water. Roast them for
about 20 to 25 minutes, or until the turkey is slightly browned.

FROM THE KITCHEN OF Deanna Minich

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 45 min 2

Recipe
PREP TIME .............................. SERVINGS ................................

Rosemary Lentils (Vegan)

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INGREDIENTS: DIRECTIONS:
1 ½ cups barely, or not fully, cooked orange/red lentils In a skillet set over medium heat, warm the olive oil

Event
2 tsp extra-virgin olive oil with the partially cooked lentils. Stir in the chopped
2 Tbsp chopped cashews or nuts, rosemary, thyme, parsley, sage, garlic, pepper,
other nuts of choice (optional) and orange juice, and cook the mixture for about
1 ½ tsp dried rosemary 5 to 7 minutes. Set lentil mixture aside on a plate.

The Main
1 tsp dried thyme Spoon the cooked quinoa onto the same plate.
1 tsp parsley flakes Season to taste and serve warm.
1 tsp dried sage
½ garlic clove, minced
Pinch of ground black pepper
1 ½ tsp freshly squeezed orange juice
1 cup cooked quinoa, cooked according to package
directions

FROM THE KITCHEN OF Deanna Minich

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 45 min 4

Recipe
PREP TIME .............................. SERVINGS ................................

Berry and Nut Cobbler

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INGREDIENTS: DIRECTIONS:

Holiday Dessert Options

1 tsp plus 2 Tbsp coconut oil Preheat the oven to 375˚F. Grease a 9 × 9 glass
1 cup blueberries, frozen or fresh baking dish with 1 teaspoon of the coconut oil.
1 cup blackberries In a medium bowl, combine the blueberries,
1 cup raspberries blackberries, and raspberries. In another bowl,
½ cup chopped pecans combine the pecans, walnuts, oats, flaxseed meal,
½ cup chopped walnuts and honey with the remaining 2 tablespoons of
1 cup gluten-free oats coconut oil.
1 Tbsp flaxseed meal
1 Tbsp honey Spread the berry mixture evenly in the greased
baking dish. Sprinkle the nut and oat mixture on
top. Bake the cobbler for 20 to 25 minutes, or until
the berries are gently bubbling. Remove it from the
oven and allow it to cool.
Spoon a quarter of the cobbler onto a dish
and eat it mindfully.

FROM THE KITCHEN OF Deanna Minich

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 45 min 2

Recipe
PREP TIME .............................. SERVINGS ................................

Cinnamon-Nut Baked Apple

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INGREDIENTS: DIRECTIONS:

Holiday Dessert Options

2 Tbsp cashew pieces In a small bowl, mix together the nut pieces,
2 Tbsp pecan pieces unsweetened coconut flakes, cinnamon, and
1 Tbsp unsweetened coconut flakes honey. Place cored apples in a small glass baking
1 tsp cinnamon dish. Spoon mixture into the centers of each apple
2 Tbsp honey and the remainder over the tops of the apples if
2 apples, cored there is excess. Combine apple juice concentrate
2 Tbsp apple juice concentrate and water and pour over apples. Bake uncovered
1 cup water at 350˚F for 30 minutes or until apples become soft.
2 Tbsp nonfat, plain yogurt (optional) Serve with a dollop of nonfat yogurt as topping
(optional).

FROM THE KITCHEN OF Deanna Minich

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Medical Disclaimer
This booklet is intended as an informational guide and is not meant to treat, diagnose, or
prescribe. For any medical condition, physical symptoms, or disease state, always consult with
a qualified physician or appropriate healthcare professional. The author does not accept any
™
responsibility for your health or how you choose to use the information contained in this booklet.