One Bite at a Time

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With Thanksgiving behind us, we’re officially one step closer to making it through the holiday season. Just one month to go! Since so much of this time of year revolves around food, it can be one of the most challenging periods to maintain healthy habits.

But here’s the good news: you don’t have to wait until January 1st to set a goal. In fact, the next four weeks are a great time to incorporate healthy changes.

When setting goals, small, specific, and realistic changes are the best way to set yourself up for success. For example:

  • Aim to maintain rather than lose weight this month.
  • Commit to a minimum 5-10 minutes of daily exercise—we can all find 5-10 minutes during the day, right? Doesn't feel like a lot, but remember: something is better than nothing. 
  • Choose a fruit or veggie for your snack to boost nutrients.
  • Balance indulgences: drink one glass of water for every glass of celebratory wine.

Remember, your goals don’t have to be complicated. Even small steps can make a big difference and help you feel your best as the year winds down.

So, what feels realistic to you today? Let’s set ourselves up for a healthier, more balanced holiday season—starting now!

Broccoli quinoa bites are a great snack or side dish for any meal. They even make a nutritious appetizer for your next holiday party! They are loaded with protein & fiber, and the nutritional yeast is a great source of Vitamin B and gives the bites a "cheesy" flavor without any dairy.

Broccoli Quinoa Bites

Gluten Free, Dairy Free, (Vegan Optional)

Ingredients (choose organic and locally sourced when available)
  • 1.5 cups cooked quinoa
  • 2 cups frozen broccoli florets
  • 2 eggs (to make this vegan, use Bob's Red Mill Egg Replacer)
  • 1/4 cup nutritional yeast (I use Bragg or Trader Joe's)
  • 1 tablespoon garlic powder
  • season with salt & black pepper
  • Optional: You can swap out the broccoli for frozen spinach (make sure to defrost & drain it well before using); If you can eat dairy, feel free to include shredded cheese either mixed in or on top; You can serve this plain or with marinara sauce on the side.

Instructions
  1. Cook the quinoa first according to package directions. 
  2. Pre-heat oven to 400 degrees. 
  3. Defrost frozen broccoli florets, then chop in a food processor. QUICK TIP: If you can find it, frozen riced broccoli will work perfectly and you can skip the food processor!
  4. Mix all ingredients together in a bowl. 
  5. Scoop into silicon mini muffin pan. If you don't have one, you can put the entire dish in a glass oven-proof container and make a casserole instead of bites. 
  6. Cook for 30-40 minutes or until fully cooked. (If you forget they are in the oven, like I did, they will come out a little crispy - but still delicious! 😜)



  





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