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Eat Healthy this Season with 5 Sodium Free Holiday Dishes

Searching for some healthier holiday dishes? Check out these recipes created by Chef Anthony Stewart, Executive Chef at Pritikin Longevity Center + Spa. All of the dishes are sodium-free, low in calories and will help you have a healthier holiday!

 Sodium Free Holiday Dishes

Citrus-Marinated Turkey Breast

Sodium free Holiday dishes: : Citrus-Marinated Turkey BreastMove over, Top Chefs. Here’s a roasted turkey breast recipe that sings with brand new flavors. Fresh pineapple, fresh oranges, fresh rosemary, balsamic vinegar, molasses… oh my!

Serves approximately 40

4 ounces of turkey breast per serving

Marinade for Turkey:

  • 1 whole pineapple, peeled and chopped
  • 2 medium onions, peeled and chopped
  • 2 whole oranges, washed and chopped (peel and all)
  • 1/4 cup garlic, chopped
  • 1 tablespoon lemon pepper, salt free
  • 3 tablespoons oregano, dried
  • 3 tablespoons thyme leaves, fresh
  • 3 tablespoons rosemary, fresh and minced
  • 3 tablespoons sage, fresh and chopped
  • 1 cup balsamic vinegar
  • 1/4 cup molasses, optional

Mirepoix (roasted vegetables)

  • 2 medium carrots, chopped into large pieces
  • 3 medium onions, chopped into large pieces
  • 1 head celery, chopped into large pieces
  • 2 heads garlic, chopped

Turkey

  • 10 to 12 pounds turkey breast

Instructions

  1. Remove skin from turkey breasts.
  2. For marinade: In a food processor, combine all ingredients (pineapple through molasses) and puree. Use mixture to marinate turkey breasts in refrigerator for at least 3 hours.
  3. Remove turkey breasts from marinade and drain. Reserve marinade if you are making Pritikin’s Sage Dressing.
  4. Place mirepoix ingredients in a large roasting pan and place marinated turkey breasts on top.
  5. Cover with aluminum foil and bake at 375 degrees for 2½  hours.
  6. Remove cover and bake at 450 degrees for 1 hour or until done. (The juice from the breast center should be clear.) For nicely moist turkey breasts, a meat thermometer should register no more than 175 degrees F.
  7. Use drippings from pan to make gravy. First, skim off any fat. Then puree vegetables and juice.

Sodium Free Holiday Dishes

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Sage Dressing

Who needs traditional stuffing packed with artery busters like sausage and butter when you can enjoy all the savory richness and warmth of healthy Pritikin Sage Dressing.

Serves 12

1 ounce per serving

Ingredients:

  • 1 carrot, finely chopped
  • 2 stalks celery, finely chopped
  • 1 small onion, finely chopped
  • 2 teaspoons garlic, finely chopped
  • 2 tablespoons fresh sage, finely chopped
  • 2 cups vegetable stock, low sodium
  • 1 cup marinade from Pritikin’s Citrus-Marinated Turkey Breast
  • 1 pound sprouted, whole-grain Ezekiel bread, diced
  • 1 teaspoon dried oregano
  • 1 teaspoon soy sauce, low sodium
  • 1 teaspoon salt-free lemon pepper
  • ½ teaspoon freshly ground black pepper

Instructions

  1. In a large nonstick pot on the stove, sauté carrot, celery, onion, and garlic on medium-high heat until glossy.
  2. Add sage, vegetable stock, and marinade from Citrus-Marinated Turkey Breast recipe. Bring to a boil.
  3. Reduce heat. Add bread, oregano, soy sauce, lemon pepper, and black pepper, stirring over low flame until all the liquid is absorbed.
  4. Keep warm. Serve with Citrus-Marinated Turkey Breast.

Chef’s Note:
For more turkey flavor, add 1 to 2 cups of marinade from Citrus-Marinated Turkey Breast instead of vegetable stock (total liquid should be 3 cups).

 Sodium Free Holiday Dishes

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Mashed Sweet Potatoes with Caramelized Pineapple

Sodium free Holiday dishes: : Mashed Sweet Potatoes with Caramelized PineappleIs there a more perfect dish than Pritikin-style sweet potatoes – rich, satisfying, creamy tasting yet low in calorie density, and so wonderfully nutritious. An extra bonus in this recipe is the luscious tang from the caramelized pineapple.

Serves 8 to 10

Portion size: ½ cup

Ingredients:

  • 4 sweet potatoes
  • ½ cup diced pineapple
  • 2 tablespoons apple juice concentrate, thawed
  • 1 teaspoon vanilla extract
  • ¼ teaspoon ground nutmeg
  • ¼ teaspoon ground cinnamon

Instructions:

  1. Pre-heat oven to 400 F.
  2. Scrub potatoes. Wrap each potato in aluminum foil. Roast potatoes in oven until soft (about 45 minutes to 60 minutes, depending on size of potato). Cool, then peel.
  3. In a small nonstick skillet over medium heat, add pineapple, apple juice concentrate, vanilla, nutmeg, and cinnamon. Cook until golden brown, about 5 minutes.
  4. In a large bowl, mash potatoes with a wire whip.
  5. Mix in caramelized pineapple mixture until well combined.

Sodium Free Holiday Dishes

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Roasted and Stuffed Acorn Squash

Sodium free Holiday dishes: Roasted and stuffed acorn squashWhat an explosion of flavors in this Roasted and Stuffed Acorn Squash! Cranberries, raisins, barley, basil, garlic, and more! And not one bit of added salt or fat.

Serves 6

Ingredients:

  • 3 medium acorn squash, cut into halves
  • 3 cups barley, cooked (or any other cooked whole grain)
  • ½ cup carrots, shredded
  • ½ cup frozen corn
  • ½ cup frozen green peas
  • ¼ cup raisins
  • ¼ cup dried cranberries
  • 2 tablespoons fresh basil, cut into long, thin strips
  • 1 cup white vinegar
  • ¼ cup apple juice concentrate, thawed
  • 1 teaspoon chopped garlic
  • 1 tablespoon chopped fresh basil

Instructions:
Preheat oven to 400 degrees F.

  1. Scoop out seeds of the 6 acorn squash halves. Bake squash halves in a nonstick baking pan, cut side up, until soft to the touch, about 20 minutes. Do not overcook.
  2. Remove squash halves from oven and let cool.
  3. To make stuffing, combine in a large bowl the next 7 ingredients (cooked barley through 2 tablespoons fresh basil strips). Mix well.
  4. To make dressing, whisk together in a small bowl the white vinegar, apple juice concentrate, garlic, and 1 tablespoon chopped fresh basil.
  5. Pour dressing over barley-vegetable-berry mixture. Mix well. Let sit for 10 minutes. Use mixture to fill each half of squash.
  6. In a nonstick baking pan, place the stuffed squash halves. Bake for 10 minutes at 350 degrees F. Serve one squash half per person.

Chef’s Note:

For a sweet-tangy note, add blueberries to stuffing. The stuffing is also delicious as a salad or snack.

 Sodium Free Holiday Dishes

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Cinnamon Pumpkin Bread Pudding

Sodium free Holiday dishes: Cinnamon Pumpkin Bread PuddingJust 110 calories per serving, but what deep, rich surprises! Savor many of Thanksgiving’s best flavors with this scrumptious bread pudding. It makes great muffins, too!

Serves 12

Ingredients:

  • 4 cups low-sodium, whole-wheat bread cut into cubes
  • 2 cups soy milk
  • 1 cup solid-pack pumpkin
  • 3 tablespoons Splenda
  • 2 tablespoons raisins
  • 2 teaspoons ground cinnamon
  • ½ teaspoon ground nutmeg
  • 2 tablespoons vanilla extract
  • ¼ cup egg whites
  • ½ cup blueberries (fresh or frozen)

Instructions

Pre-heat oven to 500 degrees F.

  1. In a large mixing bowl, soak bread cubes in milk for about 10 minutes. Add pumpkin, Splenda, raisins, and spices (through vanilla extract). Stir to combine.
  2. Fold in egg whites. Then gently add blueberries.
  3. Pour mixture into a 13 x 9″ baking dish or 12 individual muffin cups.  Bake at 500 degrees for 10 minutes, then reduce temperature to 350 degrees for 15 more minutes.  Cool, then serve.

Chef’s Note: If desired, serve pudding with a dollop of Pritikin’s Vanilla Sauce – so healthy, tasty, and easy-to-prepare.  Simply combine in a medium bowl 1 cup of vanilla soy milk, 1 teaspoon vanilla extract, ¾ cup fat-free sour cream, and 1 tablespoon Splenda or stevia.  Mix well.  Cover and chill.

 Sodium Free Holiday Dishes

Makeba Giles is a Digital Content Producer and Founder of Faith Health and Home, a digital space with information and resources for physical, emotional, and spiritual well-being to help families live an inspired lifestyle.

faithhealthandhome@yahoo.com

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