5 Superfood Recipes to Help Keep You Healthy During The Holidays
With Drs. Kim and Chris McHugh
RiverPath Chiropractic. Del Mar, CA
We have all seen the episode of Friends where Joey and Ross are hanging on each other from the fire escape, and Joey asks how much Ross weighs. “I’d prefer not to answer that, I’m still carrying a little holiday weight”, he answers.
It seems to be widely accepted that the holidays are a time of stressing, stress-eating, travel, colds and flu, and financial pressure. Why is it that New Year’s Resolutions are so universal? Because we all need lifestyle changes after the past couple months of binge behavior.
In our Pediatric Chiropractic office, the two weeks after Halloween bring us waves of sniffling, sore-throat, feverish little ones. Their bodies just can’t adapt to that much sugar and the immune system takes a beating. They are left expressing symptoms, the body’s innately wise way of detoxifying from sugar and healing. There isn’t much we can do to avoid kid’s excessive candy consumption in late October, but there are tons of strategies we can all take to stay healthy during the holiday season!
We are dedicating the month of December to staying healthy while still enjoying family, food, travel, the cold weather and holiday festivities.
We’re kicking off our “Staying Healthy During the Holidays” month with 5 delicious and nutrient packed recipes to enjoy and feel great about. We have tried to include at least one recipe for every type of conscious eater. Yes, desserts are included!
5 Superfood Recipes to Enjoy This Holiday Season
Turmeric is all the rave these days, and for good reason. It is one of the most potent anti-inflammatory foods, especially useful for those who don’t consume fish or other sources of Omega-3 Fatty Acids. Ginger, well known as a zesty digestive aid, is another great anti-inflammatory root, and carrots add beta-carotene and sweetness to this soup. Here is a link to one of my favorite recipes using these powerful superfoods!
2. Sweet Potato Crostini with Candied Nuts and Goat Cheese
This particular recipe can be altered in many ways to make it fit your preferences. For example, I prefer blue or gorgonzola to goat cheese. Or, vegans can leave the cheese out all together. The real star here is the sweet potato “toasts”. Find a good fig or citrus jam, and build on top of that! Here is a great recipe you can use directly, or as a starting off point! This appetizer doesn’t last long, holiday crowds love these.
http://ciaoflorentina.com/sweet-potato-rounds-recipe-goat-cheese-cranberries-balsamic-glaze/
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3. Roasted Cauliflower “Mac and Cheese” with Pancetta and Peas
This is Dr. Kim’s original recipe, and a family favorite any time of year. Forego the pasta in this dish and enjoy organic, grass-fed, and uncured ingredients to keep nutrients up and toxins down! Cauliflower is such a versatile superfood. Among it’s most impressive qualities, it has been shown to: Fight off cancer, lower systemic inflammation, boost heart health and kidney function, boost brain health, detoxify the blood, and aid in digestion. Peas are a great source of protein and packed with micronutrients. And pancetta, well it’s good for the soul. Serves 8-10 lucky guests. Preheat oven to 375.
Ingredients:
-1 Medium to Large Head of Organic Cauliflower
-2 TBSP Organic Extra Virgin Olive Oil
-1/2 C Organic Heavy Cream, mixed with 1/2 C water (Instead of milk)
-1TBSP Dijon Mustard
-2 TBSP Grass-Fed Butter, we like Kerrygold
-1 Shallot, Sliced Julienne
-Himalayan Pink Salt and Ground White (or black) Pepper, To Taste
-I C Each: Raw, Grass-Fed White Cheddar and Gruyere Cheeses.
-1/4 C Real Parmesan Cheese
-1 Packet of Uncured Cubed Pancetta, 4-6 oz
Instructions:
1. Clean and chop cauliflower into bite size nuggets. Drizzle with salt, pepper and olive oil. Roast at 375 for 20 minutes.
2. Begin to render and crisp pancetta, you want that stuff crispy.
3. While the cauliflower is in the oven, begin making the cheese sauce! Sauté shallot in butter until it is transparent. Season with salt and pepper. begin to incorporate cream/water mixture with shallots, on medium heat. Whisk constantly until bubbling and thick, about 5 minutes. Stir in dijon mustard, whisk. Add mixed cheeses, reserving about 1/4 total for the top. When the cheese and cream mixture are incorporated, take them off the heat. Add rendered pancetta and peas. Mix.
4. When cauliflower is done, add it and all the olive oil, to the cheese mixture, incorporate. Place in baking dish and top with remaining cheese.
5. Bake at 375 for 20-25 additional minutes. You may want to broil for the last minute or two to get the top layer bubbly, but keep your eye on it!
4. Anchovy and Herb Crusted Chateaubriand 
Oh my. This is by far the most umami steak you will taste! I left out the fact that I used anchovy to my husband, and he said this was the best steak he has ever had. The anchovy does not leave a fishy sensation at all but a nutty, like I said-umami, taste on the palate. This recipe works best for rare or medium rare cooked steak, because it allows you to get a nice crisp crust without overcooking or burning the anchovy. Tenderloin, or if you’re feeling fancy-Chateaubriand- is nice because there isn’t much marbling, but tons of flavor. The tender meat contrasts well with the crispy, flavorful crust. I prefer rosemary as a compliment, but by all means use your favorite herb. If you’re like me and tired of turkey, you will welcome this little delicacy. And as always, Omega-3 rich Grass-Fed beef preferred!
Ingredients:
-Round Cut of Beef Tenderloin, or Chateaubriand (Tie with kitchen twine if necessary, to get a nice rounded shape)
-2 TBSP Grass-Fed Butter, we like Kerrygold
-2 TBSP Organic, Extra Virgin Olive Oil
-1 Sprig Rosemary, or Herb of Choice
-2-4 Wild, Canned Anchovy Filets (One filet per two servings of beef)
-Himalayan Pink Salt and Pepper to Taste
Instructions:
1. Take steak out at least 20 minutes before you start cooking. Allow it to get to room temperature.
2. When steak is room temp, season with salt and pepper-it’s all you will need!
3. Heat a cast iron pan to medium heat. After it’s hot, begin to heat butter and olive oil on medium heat until bubbling.
4. Start to sear your steak, rotating all 4 sides so the crust is universal, not just front and back. Be careful not to burn the butter!
5. (The Most Important Step) After you have a nice crust going, begin to melt anchovies in the pan. They should melt and pretty much disintegrate into the butter/oil mixture. A wooden spoon works great to break them up and integrate into butter mixture. Again, be careful not to burn the butter and/or anchovies. Pull rosemary needles off the sprig and add them to the pan. Begin to cover all 4 sides in the melted anchovy and rosemary.
6. Pull the steak off and let it rest for 8-10 minutes so that the juices redistribute. (If you want a little extra cooking on your meat, place the finished steak in a preheated oven, at 415). Remember though, a good grass-fed filet should be eaten medium rare, at most!
7. Slice, Serve, and Enjoy- Satisfaction guaranteed.
And Finally, Dessert.
5a. Raw Superfood Berry Pie
Yum, berry pie! This superfood acai and mixed berry pie uses a raw cashew-date crust that can be used for any other type of pie filling you’d like! You can bake it for pumpkin or apple pie. This recipe comes from the kings of acai, Sambazon. You can find it here, http://www.sambazon.com/recipe/raw-superfood-pie/
5b. Bonus Paleo Pumpkin Pie and Coconut Whipped “Cream”
Here’s a bonus because, why not! There may be rioting at your holiday if you opt out of pumpkin pie. So here is a great Paleo Pumpkin Pie recipe. Double up on the Coconut Whipped Cream and use on your Raw Superfood Berry Pie, or to top fresh fruit with! http://www.mynaturalfamily.com/recipes/paleo-recipes/paleo-pumpkin-pie-recipe/
We hope you all enjoy our 5 favorite Superfood Holiday Recipes, and that you’ll keep your eyes peeled this month for our other installments of “Staying Healthy During The Holidays”!!! Remember, Healthy Kids, Happy Families!
Tell us what you think! Comment below!
Drs. Kim and Chris McHugh
RiverPath Chiropractic
2201 San Dieguito Dr. Ste B
Del Mar, CA, 92014
www.riverpathchiropractic.com