Holiday

Recipe Guide
12 Dishes To Share With Family

And Friends This Holiday Season

To Keep You On Track

 Give the gift of
health this season!
Get immediate access to the Weekly Meal

Plan and discover how delicious meals

can reverse insulin resistance so that you

can get your best A1c starting today

Click here to

access the
Meal Plan!
 Table of Contents
01 Chickpea Breakfast Scramble
02 Peach & Cranberry Quinoa
03 Lemon Blueberry Baked Oats
04 Roasted Cranberry & Sweet Potato Quinoa Salad
05 Harissa Hasselback Butternut Squash
06 Herbed Beet Walnut Salad
07 Sweet Potato & Brussels Sprouts Salad
08 Winter Kale Salad
09 Cheesy Cauliflower & Broccoli Casserole
10 Creamy Potato & Dill Soup
11 Apple Blueberry Oat Bake
12 10 Min Stovetop Peach Crisp
 Chickpea Breakfast Scramble
3 servings 15 mins

Ingredients: Nutrition:
1/4 cup Vegetable Broth Calories: 167kcal
1 1/2 cups Chickpeas (cooked, rinsed) Fat: 2g
2 tbsps Nutritional Yeast Carbohydrates: 26g
1 tsp Turmeric Fiber: 8g
1/4 tsp Sea Salt Protein: 11g
1 cup Mixed Greens
1/3 cup Radishes (sliced)
1 tbsp Parsley (chopped)
1/2 stalk Green Onion (chopped)

Steps:
In a medium-sized pan, heat the vegetable broth over medium heat.
In a medium-sized bowl, add in the chickpeas and mash until they're soft. Add in the nutritional

yeast, turmeric and sea salt and mix together until well combined.
Add the chickpea mixture into the pan and cook for about 10 minutes or until the scramble

begins to turn golden. Continue to stir as it cooks.

Remove the chickpea scramble from the stove and let it cool. Divide the mixed greens,

radishes, parsley and green onions onto plates. Top with the chickpea scramble and enjoy!
 Peach & Cranberry Quinoa
1 serving 20 mins

Ingredients: Nutrition:
1/4 cup Quinoa Calories: 422kcal
1/4 tsp Cinnamon Fat: 6g
1 cup Peach (chopped) Carbohydrates: 88g
2 tbsps Dried Unsweetened Cranberries Fiber: 16g
2 tbsps Pitted Dates (chopped) Protein: 12g
2 tsps Hemp Seeds

Steps:
Cook the quinoa according to package instructions. Once cooked,

sprinkle the cinnamon over the quinoa, and stir to coat.

Transfer the cinnamon quinoa to a bowl. Top with peaches,

cranberries, and dates. Sprinkle with hemp seeds. Serve and enjoy!
 Lemon Blueberry Baked Oats
1 serving 30 mins

Ingredients: Nutrition:
1/2 cup Rolled Oats Calories: 298kcal
1/2 cup Unsweetened Almond Milk Fat: 5g
1 tbsp Maple Syrup Carbohydrates: 56g
1 tbsp Lemon Juice Fiber: 8g
1/4 tsp Lemon Zest Protein: 8g
1/2 tsp Vanilla Extract
1 tbsp Chia Seeds
1/2 cup Blueberries

Steps:
Preheat the oven to 350°F and drop parchment baking liners into the

wells of a muffin pan (3 per serving).

In a mixing bowl, combine the oats, almond milk, maple syrup, lemon

juice, lemon zest, vanilla, and chia seeds. Mix to combine. Fold in the

blueberries. Transfer the batter evenly among the wells of the

prepared muffin pan.

Bake for 25-30 minutes or until cooked through. Remove from the

oven and allow to cool for 10 minutes. Remove the parchment liners,

serve and enjoy!

 Roasted Cranberry & Sweet Potato Quinoa Salad
6 servings 45 mins

Ingredients: Nutrition:
4 Sweet Potato (medium, peeled and cubed) Calories: 265kcal
1/4 tsp Sea Salt Fat: 7g
2 cups Frozen Cranberries (or fresh) Carbohydrates: 43g
1 cup Quinoa (dry, uncooked) Fiber: 6g
2 cups Water Protein: 9g
1 1/2 tbsps Apple Cider Vinegar
2 tsps Dijon Mustard
1 tbsp Maple Syrup
1/2 cup Pumpkin Seeds

Steps:
Preheat oven to 400ºF (204ºC).
In a glass or foil-lined baking dish, add the potato with a dash of salt. Roast for 30 minutes,

adding the cranberries midway.

Combine the quinoa and water in a saucepan over high heat. Once boiling, reduce to a simmer

and cover with a lid. Let simmer for 13 to 15 minutes or until water is absorbed. Remove lid,

turn off the heat and fluff with a fork.

In a large mixing bowl, whisk together the apple cider vinegar, mustard and maple syrup. Add

the roasted sweet potato, cranberries, quinoa and pumpkin seeds. Gently toss until well
combined. Enjoy!
 Harissa Hasselback Butternut Squash
1 serving 60 mins

Ingredients: Nutrition:
3 cups Butternut Squash (small whole,
Calories: 455kcal
peeled) Fat: 7g
2 tbsps Vegetable Broth, Low Sodium Carbohydrates: 92g
1 1/2 tsps Harissa Fiber: 13g
1 tsp Maple Syrup Protein: 14g
1/3 cup Quinoa
1 tbsp Pumpkin Seeds (toasted)
1 tbsp Mint Leaves (torn)

Steps:
Preheat the oven to 425ºF and line a baking sheet with parchment paper.
Peel the squash, cut it lengthwise, and scoop away (and discard) the seeds. Place the squash

halves on the baking sheet, cut side down, and roast for 15 minutes to soften.
Remove the squash and allow to cool somewhat. Place two chopsticks (or wooden spoons) on

both sides of the squash lengthwise. Using a sharp knife, thinly slice the squash until it reaches

the chopstick (this prevents the knife from going all the way through). Repeat with remaining

squash.
In a small bowl, stir together the harissa paste, vegetable broth, and maple syrup. Brush half of

the mixture on the squash and place back in the oven for 20 minutes. Remove the squash,

brush with the remaining harissa mixture and bake for another 15 to 20 minutes, until cooked

through.
While the squash roasts, cook the quinoa according to package instructions.
Place the cooked quinoa on a large platter and serve the squash on top. Garnish with pumpkin

seeds and mint. Enjoy!

 Herbed Beet Walnut Salad
1 serving 20 mins

Ingredients: Nutrition:
3 cups Beets (diced) Calories: 422kcal
2 tbsps Balsamic Vinegar Fat: 6g
1 tbsp Pitted Dates (soaked in hot
Carbohydrates: 88g
water to soften) Fiber: 16g
3 cups Arugula (chopped) Protein: 12g
1/4 cup Parsley (chopped)
1/4 cup Fresh Dill (chopped)
1/4 cup Raisins
1 tbsp Walnuts (chopped)

Steps:
Steam the diced beets in a vegetable steaming basket over simmering water until cooked

through, about 15 minutes. Cooking time will depend on the size of the beet pieces; smaller

pieces will cook more quickly.

In a small blender, combine the balsamic vinegar and softened dates. Blend until smooth,

adding a splash of water as needed.

In a salad bowl, combine the arugula, parsley and dill. When the beets have cooked, add them

to the salad. Drizzle the sweet balsamic dressing over the salad, then garnish with raisins,

walnuts, and additional fresh herbs if you'd like. Serve and enjoy!
 Sweet Potato & Brussels Sprouts Salad
1 serving 40 mins

Ingredients: Nutrition:
1 1/2 cups Sweet Potato (sliced into 1" cubes) Calories: 408kcal
2 cups Brussels Sprouts (washed & halved) Fat: 1g
1/8 tsp Black Pepper (to taste) Carbohydrates: 88g
1 tbsp Warm Water Fiber: 16g
1/16 tsp Cayenne Pepper Protein: 17g
1/2 cup Lentils (cooked, drained & rinsed)
2 cups Baby Spinach

Steps:
Preheat the oven to 425ºF. Line a large baking sheet with parchment paper.
Combine the diced sweet potato and brussels sprouts in a bowl. Add black pepper to taste.

Toss well then spread across the baking sheet. Bake in the oven for 30 minutes or until both

vegetables are cooked through and starting to brown.

Remove the roasted vegetables from the oven and place back in the mixing bowl. Add in the

lentils. Mix well.

Divide spinach between bowls. Top with lentils and roasted vegetable mix. Enjoy!
 Winter Kale Salad
4 servings 20 mins

Ingredients: Nutrition:
1 tbsp Apple Cider Vinegar Calories: 80kcal
1 tsp Dijon Mustard Fat: 3g
1 tsp Maple Syrup Carbohydrates: 13g
1/8 tsp Sea Salt Fiber: 4g
6 cups Kale Leaves (thinly sliced) Protein: 3g
1/2 cup Pomegranate Seeds
1 Pear (cored and thinly sliced)
1/8 cup Pumpkin Seeds

Steps:
Add the apple cider vinegar, mustard, maple syrup and sea salt into a small bowl and whisk

together.
Add the kale to a large bowl and drizzle the dressing over top. Massage with your hands to
ensure it is evenly coated.
Top the massaged kale with pomegranate seeds, sliced pear and pumpkin seeds. Toss before

serving. Enjoy!
 Cheesy Cauliflower & Broccoli Casserole
4 servings 60 mins

Ingredients: Nutrition:
2 cups Butternut Squash (peeled, seeded
Calories: 206kcal
and cubed) Fat: 3g
1 Yellow Onion (medium, diced) Carbohydrates: 32g
2 Garlic (cloves, minced) Fiber: 12g
1/2 cup Water Protein: 17g
1 head Cauliflower (medium, chopped into

florets)
4 cups Broccoli (chopped into florets)
1/8 cup Cashews
1/2 cup Nutritional Yeast
1/2 tsp Sea Salt
1/4 tsp Paprika

Steps:
Preheat oven to 375ºF (191ºC).
In a small saucepan, combine the butternut squash, onion, garlic and water. Cover the pot and

bring to a boil over high heat for about 5 minutes or until everything is soft. Remove from heat

when done.
While the squash is cooking, place cauliflower and broccoli in a steamer. Steam for 3 minutes

or until tender.
To make the "cheese" sauce, add the cashews, nutritional yeast, salt and paprika to your

blender. Add water if needed to reach desired consistency. Pour in the softened butternut

squash, onion, garlic and water. Blend on high for about 1 minute or until smooth.
Place the steamed cauliflower and broccoli into a baking dish. Pour the cheese sauce over the

veggies and stir gently to mix.

Bake for 40 minutes. Serve immediately. Enjoy!
 Creamy Potato & Dill Soup
2 servings 30 mins

Ingredients: Nutrition:
6 cups Vegetable Broth Calories: 398kcal
3 1/2 cups Sweet Potato Fat: 1g
2 1/2 cups Russet Potato Carbohydrates: 87g
2 cups Celery (diced) Fiber: 11g
1/4 cup Fresh Dill (stems removed, chopped) Protein: 13g
2 tbsps Apple Cider Vinegar
2 tbsps Nutritional Yeast

Steps:
Heat the vegetable broth in a pot and bring to a simmer while you prepare the remaining

ingredients.
Add the sweet potato, russet potato, and celery. Cook until the potatoes are fork tender,

about 15 minutes.
Stir in the dill, apple cider vinegar, and nutritional yeast. Cook for an additional 10 minutes.
Divide into bowls and enjoy!
 Apple Blueberry Oat Bake
2 servings 55 mins

Ingredients: Nutrition:
1/4 cup steel-cut oats Calories: 440kcal
1 1/2 cups oat milk or your favorite
Fat: 7g
non-dairy beverage Carbohydrates: 74g
1/2 cup water Fiber: 11g
1 tsp vanilla extract Protein: 8g
4 medium apples any kind, chopped
1 1/4 cup blueberries fresh, or frozen
3 cups baby spinach chopped
1 tsp ground cinnamon
1/4 tsp nutmeg
1 tsp ground flaxseed

Steps:
Preheat the oven to Bake at 350°F.
In a baking dish or casserole dish combine the oats, oat milk, water and vanilla extract. Set

aside and let soak while preparing the other ingredients.

Once prepared add the apples, blueberries and spinach to the soaked oats and mix.
Sprinkle the cinnamon, nutmeg, flaxseed and mix in.
Bake for 45 minutes.
Serve fresh from the oven and enjoy with a cup of hot tea!
 10 Min Stovetop Peach Crisp
1 serving 10 mins

Ingredients: Nutrition:
2 tbsps Unsweetened Almond Milk (divided) Calories: 337kcal
1 tbsp Maple Syrup (divided) Fat: 8g
1 tsp Vanilla Extract Carbohydrates: 58g
1/3 cup Rolled Oats Fiber: 9g
1 tbsp Almond Flour Protein: 9g
1 tbsp Ground Flax Seed
1/4 tsp Cinnamon
1 1/2 cups Frozen Peaches (chopped)

Steps:
Combine half the almond milk, half the maple syrup, and half the vanilla extract together in a

skillet. Add the oats, almond flour, ground flaxseed and cinnamon, and toast for 4 minutes,

stirring constantly. Once oats are toasted, remove and set aside.
Combine the remaining almond milk, maple syrup and vanilla extract in the same skillet over

medium heat. Add the chopped frozen peaches and cook for 4 minutes, stirring frequently.

Transfer the peaches to a bowl and top with the oat mixture. Enjoy!
 Give the gift of
health this season!
Get immediate access to the Weekly Meal

Plan and discover how delicious meals

can reverse insulin resistance so that you

can get your best A1c starting today

Click here to

access the
Meal Plan!