{"id":26760,"date":"2021-11-15T16:26:11","date_gmt":"2021-11-15T16:26:11","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=26760"},"modified":"2022-04-27T10:11:56","modified_gmt":"2022-04-27T10:11:56","slug":"gut-healthy-holiday-recipes","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/gut-healthy-holiday-recipes\/","title":{"rendered":"Keep Your Gut (And Guests) Happy with This Chef\u2019s Healthy Holiday Recipes"},"content":{"rendered":"<p>The holidays have many perks, but the digestive drama that often ensues is not one of them. Often our gut is at the receiving end of the worst discomfort after eating the traditionally indulgent, rich meals that accompany the holidays. As an RD-to-be and a trained chef, I\u2019m no stranger to finding that perfect balance between yummy and healthy, and yes, you can absolutely have both. So let\u2019s discuss how to be kind to your gut while still enjoying delicious holiday foods, plus I\u2019ll share some recipes I created for you to make for you and your loved ones over the holidays.\u00a0\u00a0<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-why-your-gut-health-matters-around-the-holidays\">Why your gut health matters around the holidays<\/h2>\n\n\n<p><a href=\"https:\/\/www.humnutrition.com\/blog\/gut-health-and-immune-system\/\">Gut health<\/a> is important year-round, of course, but it\u2019s particularly important around the holiday season as traveling, shopping, and cooking demands increase which can promote higher stress levels. In recent years, research has revealed why and how our gut is so closely linked to our emotions and stress response. This <a href=\"https:\/\/www.humnutrition.com\/blog\/gut-brain-axis-gut-questions-answered\/\" target=\"_self\" rel=\"\">gut-brain connection<\/a> is one reason you feel \u201cbutterflies in your stomach\u201d before an exciting event. Our brain influences how the gut operates and the gut regulates how the brain functions. Much of this has to do with your microbiome, the collection of bacteria and other microorganisms that live in your digestive tract. A healthy microbiome promotes everything from better <a href=\"https:\/\/www.humnutrition.com\/blog\/how-digestion-works\/\">digestion<\/a> and mood to a <a href=\"https:\/\/www.humnutrition.com\/blog\/gut-health-and-immune-system\/\" target=\"_self\" rel=\"\">healthy immune system<\/a>.<\/p>\n\n\n<p>These are my top gut-healthy tips for the holidays and beyond to keep your gut in top shape.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Don\u2019t skip fermented foods.<\/strong> Probiotic foods, such as yogurt, sauerkraut, and kimchi promote healthy bacteria in your gut.&nbsp;<\/li><li><strong>Eat a wide variety of <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-soluble-fiber-vs-insoluble-fiber\/\">fiber<\/a>.<\/strong> Fruit, vegetables, nuts, and whole grains contain prebiotic fibers that feed your healthy bacteria.&nbsp;<\/li><li><strong>Limit ultra-processed foods.<\/strong> Skip packaged items like rolls, crackers, and cookies. They often contain ingredients that can suppress good bacteria, plus, they tend to contain excess sodium, which can lead you to retain water and feel more bloated.&nbsp;<\/li><li><strong>Choose extra-virgin olive oil over other fats.<\/strong> EVOO contains a high number of microbe-friendly polyphenols &amp; helps manage blood pressure.&nbsp;<\/li><li><strong>Be kind to yourself!<\/strong> Stressing too much about what you\u2019re eating over the holidays can only increase your <a href=\"https:\/\/www.humnutrition.com\/blog\/stress-awareness-day-boost-happiness-lower-cortisol\/\">cortisol<\/a> levels and make you feel even worse. Allow yourself to enjoy the moments with friends and family.<\/li><\/ul>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-5-healthy-holiday-recipes-with-gut-benefits\">5 Healthy Holiday Recipes with Gut Benefits<\/h2>\n\n<div itemscope itemtype=\"https:\/\/schema.org\/Recipe\" id=\"recipe-block-1\"  class=\"recipe-block my-10 border-b border-light\" >\n\n\t<img decoding=\"async\" width=\"640\" height=\"480\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/11\/Pis.-Hummus-jpg-640x480.webp\" class=\"mb-8 not-transparent\" alt=\"Pistachio Hummus -\" loading=\"lazy\" itemprop=\"image\" srcset=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/11\/Pis.-Hummus-jpg-640x480.webp 640w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/11\/Pis.-Hummus-jpg-758x569.webp 758w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" data-has-transparency=\"false\" data-dominant-color=\"b68d51\" style=\"--dominant-color: #b68d51;\" \/>\n\t\t\t<h2 id=\"1-pistachio-hummus\" class=\"mb-4\" itemprop=\"name\">1. Pistachio Hummus<\/h2>\n\t\n\t\t\t<div class=\"mb-8\" itemprop=\"description\"><p>This protein-packed dip is rich in prebiotics thanks to lemon juice, pistachios, and olive oil. Prebiotics help fuel the good bacteria living in your gut. Additionally, chickpeas are high in dietary fiber which can promote healthy digestion and regularity. (If you\u2019re prone to <a href=\"https:\/\/www.humnutrition.com\/blog\/best-foods-for-bloating\/\">bloating<\/a> and other GI issues, you&#8217;ll want to eat small amounts of recipes containing chickpeas because they\u2019re high in oligosaccharides, a fermentable carbohydrate.)<br \/>\nEven more, as a chef, what I love about this dip is the rich holiday color from the pistachios that pairs perfectly with any vibrant vegetable (carrots, sugar snap peas, peppers) as an appetizer plate.<\/p>\n<\/div>\n\t\n\t<div class=\"flex py-4 border-y border-light mb-8\">\n\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"prepTime\" content=\"P0DT0H20M\">PREP<br>15-20 min<\/div>\n\t\t\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"cookTime\" content=\"P0DT0H15M\">COOK<br> 15 min <\/div>\n\t\t\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"recipeYield\" content=\"8\">SERVES<br>8<\/div>\n\t\t\t<\/div>\n\n\n\t<div class=\"grid grid-cols-1 md:grid-cols-2 gap-8 mb-8\">\n\t\t<div>\n\t\t\t<h3 class=\"mb-4\">INGREDIENTS<\/h3>\n\t\t\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 15-ounce can Chickpeas, drained liquid<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">2 cloves Garlic, minced<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">2 tbsp fresh parsley<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">2 tbsp Lemon juice<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">2 tbsp tahini paste<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 tsp of sea salt and pepper<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 tbsp extra virgin olive oil<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1\/2 cup shelled pistachios<\/li>\n\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div>\n\t\t\t\t<h3 class=\"mb-4\">SUPPLIES<\/h3>\n\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"tool\">blender or food processor<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t<h3 class=\"mb-4\" id=\"recipe-instructions-1\">INSTRUCTIONS<\/h3>\n\t\t\t<ol class=\"!mb-12\">\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Add chickpeas, pistachios, garlic, parsley, tahini, lemon juice, and olive oil into a food processor or blender. Blend, adding just enough reserved liquid from the chickpeas, to create a smooth, creamy texture. Slowly add the olive oil while pureeing.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Season with salt and pepper as desired.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Serve with seed crackers, celery, carrot sticks, bell peppers, or sugar snap peas.<\/li>\n\t\t\t\t\t<\/ol>\n\t\n\n\t\n\t\n\n\t<div itemprop=\"author\" itemscope  itemtype=\"https:\/\/schema.org\/Person\" >\n\t\t<meta itemprop=\"name\" content=\"Brooke Danielson\">\n\t\t\t<\/div>\n\t<meta itemprop=\"datePublished\" content=\"2021-11-15T16:26:11+00:00\">\n\n\t<meta itemprop=\"keywords\" content=\"Food,Recipes,Gut Health,Holidays\">\n\t\t<div itemprop=\"aggregateRating\" itemscope itemtype=\"https:\/\/schema.org\/AggregateRating\">\n\t\t<meta itemprop=\"ratingValue\" content=\"5\">\n\t\t<meta itemprop=\"reviewCount\" content=\"1\">\n\t<\/div>\n\t<\/div>\n\n<div itemscope itemtype=\"https:\/\/schema.org\/Recipe\" id=\"recipe-block-2\"  class=\"recipe-block my-10 border-b border-light\" >\n\n\t<img decoding=\"async\" width=\"640\" height=\"480\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/11\/beet-asparagus-flatbread-jpg-640x480.webp\" class=\"mb-8 not-transparent\" alt=\"Beet Asparagus Flatbread\" loading=\"lazy\" itemprop=\"image\" srcset=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/11\/beet-asparagus-flatbread-jpg-640x480.webp 640w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/11\/beet-asparagus-flatbread-jpg-758x569.webp 758w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" data-has-transparency=\"false\" data-dominant-color=\"958e7d\" style=\"--dominant-color: #958e7d;\" \/>\n\t\t\t<h2 id=\"2-roasted-beet-goat-cheese-and-balsamic-asparagus-flatbread\" class=\"mb-4\" itemprop=\"name\">2. Roasted Beet, Goat Cheese, and Balsamic Asparagus Flatbread<\/h2>\n\t\n\t\t\t<div class=\"mb-8\" itemprop=\"description\"><p>Flatbreads are a great alternative to traditional pizza dough as they\u2019re usually lighter on calories, salt, and saturated fat. The crisper crust adds a nice texture, especially when layered with nutrient-dense veggies. Beets, pumpkin seeds, and asparagus contain prebiotics and minerals that support digestive enzyme production. In addition, this recipe packs omega-3s that can favorably alter the composition of the gut microbiome.<br \/>\nThis fan-favorite dish is always a topic of conversation with my friends and family, as I discuss the beautiful colors and the beneficial properties of each one. Also by adding any leafy vegetable, such as arugula or spinach as a garish can further benefit the antioxidant properties of this flatbread!<\/p>\n<\/div>\n\t\n\t<div class=\"flex py-4 border-y border-light mb-8\">\n\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"prepTime\" content=\"P0DT0H15M\">PREP<br>10-15 min<\/div>\n\t\t\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"cookTime\" content=\"P0DT0H15M\">COOK<br>10-15 min<\/div>\n\t\t\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"recipeYield\" content=\"6\">SERVES<br>6<\/div>\n\t\t\t<\/div>\n\n\n\t<div class=\"grid grid-cols-1 md:grid-cols-2 gap-8 mb-8\">\n\t\t<div>\n\t\t\t<h3 class=\"mb-4\">INGREDIENTS<\/h3>\n\t\t\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">3 medium sized beets peeled and cut into small cubes<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">\u00bd cup extra virgin olive oil<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">\u2153 cup balsamic vinegar<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1-pound fresh asparagus, ends trimmed<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">8 oz  goat cheese<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">\u00bc cup roasted pumpkin seeds<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">3 pre-packaged, flatbread<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">\u00bc teaspoon salt<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">\u00bc teaspoon pepper<\/li>\n\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div>\n\t\t\t\t<h3 class=\"mb-4\">SUPPLIES<\/h3>\n\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"tool\">Baking Sheet<\/li>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"tool\">Small pot<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t<h3 class=\"mb-4\" id=\"recipe-instructions-2\">INSTRUCTIONS<\/h3>\n\t\t\t<ol class=\"!mb-12\">\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Bake beets in a single layer on a lightly greased baking sheet at 425\u00b0 F for 40 to 45 minutes or until tender, stirring every 15 minutes; cool completely.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Whisk together \u00bd cup olive oil, red wine vinegar, salt, and in a small bowl; set vinaigrette aside.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Peel beets and toss together with 1\/4 cup vinaigrette, salt; set aside.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Cut asparagus into 3-inch pieces, cook in boiling water for 1 to 2 minutes or until crisp-tender. Plunge into ice water to stop the cooking process; drain.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Spread goat cheese evenly over flatbread, then layer \u00bd cup of beets and asparagus. Top with pumpkin seeds.<\/li>\n\t\t\t\t\t<\/ol>\n\t\n\n\t\n\t\n\n\t<div itemprop=\"author\" itemscope  itemtype=\"https:\/\/schema.org\/Person\" >\n\t\t<meta itemprop=\"name\" content=\"Brooke Danielson\">\n\t\t\t<\/div>\n\t<meta itemprop=\"datePublished\" content=\"2021-11-15T16:26:11+00:00\">\n\n\t<meta itemprop=\"keywords\" content=\"Food,Recipes,Gut Health,Holidays\">\n\t\t<div itemprop=\"aggregateRating\" itemscope itemtype=\"https:\/\/schema.org\/AggregateRating\">\n\t\t<meta itemprop=\"ratingValue\" content=\"5\">\n\t\t<meta itemprop=\"reviewCount\" content=\"1\">\n\t<\/div>\n\t<\/div>\n\n<div itemscope itemtype=\"https:\/\/schema.org\/Recipe\" id=\"recipe-block-3\"  class=\"recipe-block my-10 border-b border-light\" >\n\n\t<img decoding=\"async\" width=\"640\" height=\"480\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/11\/winter-salad-recipe-jpg-640x480.webp\" class=\"mb-8 not-transparent\" alt=\"Winter salad recipe\" loading=\"lazy\" itemprop=\"image\" data-has-transparency=\"false\" data-dominant-color=\"958b5a\" style=\"--dominant-color: #958b5a;\" \/>\n\t\t\t<h2 id=\"3-winter-salad\" class=\"mb-4\" itemprop=\"name\">3. Winter Salad<\/h2>\n\t\n\t\t\t<div class=\"mb-8\" itemprop=\"description\"><p>To lighten up your table, incorporate fibrous, prebiotic sweet potatoes and probiotic-rich dried cranberries in a quick and easy winter salad. The addition of the almonds provides a good source of <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a> and fiber, which promote good gut flora and fullness. Of course, you can swap in any nut readily available if you\u2019d like.<\/p>\n<\/div>\n\t\n\t<div class=\"flex py-4 border-y border-light mb-8\">\n\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"prepTime\" content=\"P0DT0H10M\">PREP<br>10 min <\/div>\n\t\t\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"cookTime\" content=\"P0DT0H10M\">COOK<br>10 min <\/div>\n\t\t\t\t\t\t\t<div class=\"hidden\" itemprop=\"recipeYield\" content=\"1\">SERVES<br>1<\/div>\n\t\t\t<\/div>\n\n\n\t<div class=\"grid grid-cols-1 md:grid-cols-2 gap-8 mb-8\">\n\t\t<div>\n\t\t\t<h3 class=\"mb-4\">INGREDIENTS<\/h3>\n\t\t\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">3 sweet potatoes, cubed<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 tbsp olive oil<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">2 pears, sliced<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">\u00bd cup sliced almonds<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">4 oz swiss cheese, cubed or shredded<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">\u00bd cup dried cranberries<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">2 cups baby arugula<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">\u00bd cup pomegranate vinaigrette (recipe below)<\/li>\n\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div>\n\t\t\t\t<h3 class=\"mb-4\">SUPPLIES<\/h3>\n\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"tool\">Baking sheet<\/li>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"tool\">Small mixing bowl <\/li>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"tool\">Large salad bowl<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t<h3 class=\"mb-4\" id=\"recipe-instructions-3\">INSTRUCTIONS<\/h3>\n\t\t\t<ol class=\"!mb-12\">\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Preheat oven to 425\u00b0F. <\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Coat sweet potatoes with olive oil in large bowl. Spread out evenly on baking sheet.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Bake for 30 minutes, flipping halfway.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">While waiting, make pomegranate vinaigrette.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Remove sweet potatoes from the oven and let cool. <\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Place all ingredients in a serving bowl and toss with vinaigrette. <\/li>\n\t\t\t\t\t<\/ol>\n\t\n\n\t\t\t<div class=\"mb-12\" itemprop=\"description\" ><p>For the pomegranate vinaigrette, whisk together all the ingredients below in a small bowl or shake together in a jar. Serve immediately or refrigerate in a sealed container for up to 1 week.<br \/>\n\u00bc cup olive oil<br \/>\n\u00bc cup pomegranate juice<br \/>\n2 Tbsp balsamic vinegar<br \/>\n1 Tbsp honey<br \/>\n1 tsp dijon mustard<br \/>\nSalt and pepper to taste<\/p>\n<\/div>\n\t\n\t\n\n\t<div itemprop=\"author\" itemscope  itemtype=\"https:\/\/schema.org\/Person\" >\n\t\t<meta itemprop=\"name\" content=\"Brooke Danielson\">\n\t\t\t<\/div>\n\t<meta itemprop=\"datePublished\" content=\"2021-11-15T16:26:11+00:00\">\n\n\t<meta itemprop=\"keywords\" content=\"Food,Recipes,Gut Health,Holidays\">\n\t\t<div itemprop=\"aggregateRating\" itemscope itemtype=\"https:\/\/schema.org\/AggregateRating\">\n\t\t<meta itemprop=\"ratingValue\" content=\"5\">\n\t\t<meta itemprop=\"reviewCount\" content=\"1\">\n\t<\/div>\n\t<\/div>\n\n<div itemscope itemtype=\"https:\/\/schema.org\/Recipe\" id=\"recipe-block-4\"  class=\"recipe-block my-10 border-b border-light\" >\n\n\t<img decoding=\"async\" width=\"640\" height=\"480\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/11\/Lavender-bites-jpg-640x480.webp\" class=\"mb-8 not-transparent\" alt=\"Lavender bites\" loading=\"lazy\" itemprop=\"image\" srcset=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/11\/Lavender-bites-jpg-640x480.webp 640w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/11\/Lavender-bites-jpg-758x569.webp 758w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" data-has-transparency=\"false\" data-dominant-color=\"a79e8b\" style=\"--dominant-color: #a79e8b;\" \/>\n\t\t\t<h2 id=\"4-stress-free-lavender-bites\" class=\"mb-4\" itemprop=\"name\">4. Stress-Free Lavender Bites<\/h2>\n\t\n\t\t\t<div class=\"mb-8\" itemprop=\"description\"><p>If you tend to stress out during the holidays, this one\u2019s for you. This recipe packs the calming benefits of lavender and nutrient-rich almond flour, which provides fullness by aiding good bacteria growth. (Pro-Tip: Be sure to get a good whiff of your lavender prior to mixing.)<br \/>\nYou can customize this lavender bite using dried or lavender extract, with the addition of the lemon sugar topping or substituting sweetener of your choice. This prebiotic dessert is also a good source of vitamin C, which can benefit gut barrier function.<\/p>\n<\/div>\n\t\n\t<div class=\"flex py-4 border-y border-light mb-8\">\n\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"prepTime\" content=\"P0DT0H10M\">PREP<br>5-10  min<\/div>\n\t\t\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"cookTime\" content=\"P0DT0H10M\">COOK<br>5-10  min<\/div>\n\t\t\t\t\t\t\t<div class=\"hidden\" itemprop=\"recipeYield\" content=\"1\">SERVES<br>1<\/div>\n\t\t\t<\/div>\n\n\n\t<div class=\"grid grid-cols-1 md:grid-cols-2 gap-8 mb-8\">\n\t\t<div>\n\t\t\t<h3 class=\"mb-4\">INGREDIENTS<\/h3>\n\t\t\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 cup almond flour (superfine)<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">3 tbsp butter, softened<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">\u00bc cup sugar<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">\u00bc tsp lavender extract or 1\/2 tsp dried lavender<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 tbsp lemon zest <\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">Lemon Sugar (recipe below)<\/li>\n\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div>\n\t\t\t\t<h3 class=\"mb-4\">SUPPLIES<\/h3>\n\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"tool\">Baking sheet<\/li>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"tool\">Medium mixing bowl<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t<h3 class=\"mb-4\" id=\"recipe-instructions-4\">INSTRUCTIONS<\/h3>\n\t\t\t<ol class=\"!mb-12\">\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Heat oven to 350\u00b0 F and line a baking sheet with parchment paper. <\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">In a large bowl combine ingredients with a fork or pastry blender to get a dough-like consistency. Gently knead mixture with hand until formed.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Roll the dough out into a \u00bc inch thickness then wrap dough in plastic. Place in the refrigerator for 15 min.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Make lemon sugar by mixing all ingredients into a small bowl. <\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Remove dough from the refrigerator and slice into small rectangles. <\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Bake at 350\u00b0 F for 10 minutes.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Allow to cool before sprinkling with lemon sugar. <\/li>\n\t\t\t\t\t<\/ol>\n\t\n\n\t\t\t<div class=\"mb-12\" itemprop=\"description\" ><p>For the lemon sugar, mix all ingredients below together in a small bowl.<br \/>\n\u00bc cup granulated sugar<br \/>\n1 tbsp lemon zest<br \/>\n\u00bd tsp dried Lavender-optional<\/p>\n<\/div>\n\t\n\t\n\n\t<div itemprop=\"author\" itemscope  itemtype=\"https:\/\/schema.org\/Person\" >\n\t\t<meta itemprop=\"name\" content=\"Brooke Danielson\">\n\t\t\t<\/div>\n\t<meta itemprop=\"datePublished\" content=\"2021-11-15T16:26:11+00:00\">\n\n\t<meta itemprop=\"keywords\" content=\"Food,Recipes,Gut Health,Holidays\">\n\t\t<div itemprop=\"aggregateRating\" itemscope itemtype=\"https:\/\/schema.org\/AggregateRating\">\n\t\t<meta itemprop=\"ratingValue\" content=\"5\">\n\t\t<meta itemprop=\"reviewCount\" content=\"1\">\n\t<\/div>\n\t<\/div>\n\n<div itemscope itemtype=\"https:\/\/schema.org\/Recipe\" id=\"recipe-block-5\"  class=\"recipe-block my-10 border-b border-light\" >\n\n\t<img decoding=\"async\" width=\"640\" height=\"480\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/11\/thanksgiving-power-bowl-jpg-640x480.webp\" class=\"mb-8 not-transparent\" alt=\"Thanksgiving Leftovers Bowl\" loading=\"lazy\" itemprop=\"image\" data-has-transparency=\"false\" data-dominant-color=\"bea37f\" style=\"--dominant-color: #bea37f;\" \/>\n\t\t\t<h2 id=\"5-festive-power-bowl\" class=\"mb-4\" itemprop=\"name\">5. Festive Power Bowl<\/h2>\n\t\n\t\t\t<div class=\"mb-8\" itemprop=\"description\"><p>Personally, as a mom and dietetic intern, I love reinventing leftovers to provide a good source of fiber and good bacteria growth. This recipe mixes traditional holiday ingredients with ingredients that are high in nutrients and taste.<br \/>\nI do suggest, however, that you adjust the amount of each ingredient to accommodate your serving size. Divide each bowl and add more or less of the leftovers on hand, which can help eliminate space in your refrigerator.<\/p>\n<\/div>\n\t\n\t<div class=\"flex py-4 border-y border-light mb-8\">\n\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"prepTime\" content=\"P0DT0H10M\">PREP<br>10<\/div>\n\t\t\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"cookTime\" content=\"P0DT0H10M\">COOK<br>10<\/div>\n\t\t\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"recipeYield\" content=\"2\">SERVES<br>2<\/div>\n\t\t\t<\/div>\n\n\n\t<div class=\"grid grid-cols-1 md:grid-cols-2 gap-8 mb-8\">\n\t\t<div>\n\t\t\t<h3 class=\"mb-4\">INGREDIENTS<\/h3>\n\t\t\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 cup turkey, cubed<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 roasted or mashed sweet potatoes, diced<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 green onions, chopped<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 cup fresh kale, chopped<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">\u00bc  cup cranberry yogurt (recipe below)<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 \u00bd cup quinoa, prepared according to package instructions<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 tbsp roasted pumpkin seeds<\/li>\n\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div>\n\t\t\t\t<h3 class=\"mb-4\">SUPPLIES<\/h3>\n\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"tool\">Medium size boiling pot<\/li>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"tool\">Small mixing bowl <\/li>\n\t\t\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t<h3 class=\"mb-4\" id=\"recipe-instructions-5\">INSTRUCTIONS<\/h3>\n\t\t\t<ol class=\"!mb-12\">\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">To assemble the bowls: Place quinoa at the base of the bowl. On top, divide the turkey evenly with sweet potatoes, kale, green onions, and pumpkin seeds.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Dollop cranberry yogurt on top. Serve and enjoy!<\/li>\n\t\t\t\t\t<\/ol>\n\t\n\n\t\t\t<div class=\"mb-12\" itemprop=\"description\" ><p>To make the cranberry yogurt dressing, mix all ingredients together in a small bowl and set aside.<br \/>\n\u00bc cup cranberry sauce<br \/>\n\u00bd yogurt, greek<\/p>\n<\/div>\n\t\n\t\n\n\t<div itemprop=\"author\" itemscope  itemtype=\"https:\/\/schema.org\/Person\" >\n\t\t<meta itemprop=\"name\" content=\"Brooke Danielson\">\n\t\t\t<\/div>\n\t<meta itemprop=\"datePublished\" content=\"2021-11-15T16:26:11+00:00\">\n\n\t<meta itemprop=\"keywords\" content=\"Food,Recipes,Gut Health,Holidays\">\n\t\t<div itemprop=\"aggregateRating\" itemscope itemtype=\"https:\/\/schema.org\/AggregateRating\">\n\t\t<meta itemprop=\"ratingValue\" content=\"5\">\n\t\t<meta itemprop=\"reviewCount\" content=\"1\">\n\t<\/div>\n\t<\/div>\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/23\/flatter-me\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/9eb7ccd0-7ec8-11f0-9a79-07ea27649491.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Flatter Me\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 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text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$27<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>The holidays have many perks, but the digestive drama that often ensues is not one of them. Often our gut is at the receiving end of the worst discomfort after eating the traditionally indulgent, rich meals that accompany the holidays. As an RD-to-be and a trained chef, I\u2019m no stranger to finding that perfect balance [&hellip;]<\/p>\n","protected":false},"author":85,"featured_media":26772,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,820],"tags":[262,879],"coauthors":[22809],"class_list":["post-26760","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-recipes","tag-gut-health","tag-holidays"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 Healthy Holiday Recipes that Won\u2019t Leave You Feeling Bloated | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"A chef and dietitian in training shares healthy holiday recipes that are good for your gut, tasty, and packed with 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