Healthy recipes for the holidays, breakfast, snacks, soups, sides to help you enjoy the holidays and stay healthy and fit.

2. 10 Health Coaches
10 Healthy Holiday Recipe Favorites with
Bonus Healthy Holiday Survival Tips
The holiday season is filled with love, laughter and family. The holiday season is also filled
with to-do lists, stress and lots of food that isn’t always healthy. A part of the festivities is
enjoying and indulging in treats and goodies.
The average person gains around a pound during the holidays. The average person also
struggles with keeping up, having energy and feeling their best due to what they eat,
lack of exercise and movement, and reduced or disturbed sleep. With that in mind, 10
health coaches collaborated to create this recipe e-book to help you create healthy
foods to enjoy throughout the season. You will find a healthy breakfast to start your day
off right, a few treats or snacks, some appetizers and soups, and even healthy side dishes.
Whatever you need for a healthy recipe over the next few weeks, you should find an
option here.
These recipes are provided by certified Integrative Nutrition Health Coaches who
received their training from the Institute for Integrative Nutrition. During their training, they
studied over 100 dietary theories, practical lifestyle management techniques, and
innovative coaching methods from some of the world’s top health and wellness experts.
Each one has extensive knowledge in holistic nutrition, health coaching, and
preventative health.
Each health coach chose one of their favorite recipes to share with you to help you enjoy
the holidays by eating healthy foods, so you can look and feel your best.
Bonus - Each health coach shared a bonus holiday survival tip to help you feel calm and
refreshed amidst the craziness of the holiday season. When you eat, move, sleep and
handle stress well, you can better enjoy all of the special moments of the holiday season.
You will find the website of each health coach below their name on their recipe. Check
out their websites for more tips, motivation and wellness goodness to encourage and
support your health goals now and throughout the New Year.
Happy Holidays!

3. Recipe Index
Quinoa Hot Cereal Flakes…………………………… 1
Pumpkin Oats Cookies……………………………….. 2
Baked Oatmeal Treats……………………………….. 3
Quinoa Cookies……………………………………….. 4
Stuffed Mushrooms…………………………………… 5
Zucchini Noodle Salad………………………………. 6
Herb Drop Biscuits…………………………………….. 7
Butternut Squash Soup………………………………. 8
Tortilla Soup……………………………………………. 9
Layered Yams…………………………………………. 10
NOTICE AND DISCLAIMER
Information contained in this e-book is not intended to and shall not convey or recommend any
medical or nutritional advice or course of action. Any diet, health, or nutritional program you
undertake should be discussed with your doctor or other licensed medical professional. We are
NOT licensed doctors, dietitians, or nutritionists. We make no warranties of any kind, either
express or implied, including warranties of fitness for a particular purpose. These recipes are not
specific for any type of diet.

4. Quinoa Hot Cereal Flakes
Mary-Ellen Fleming, LSW, INHC, Happy Food Happy Thoughts
www.healthyfoodhappythoughts.com
Mary-Ellen lives in Granville, Ohio, USA. She is a licensed
social worker specializing in helping women over 30,
who want to find balance between raising their children
and building their career, while maintaining their energy
levels. She helps women make small changes to their
diet and lifestyle to help women and their family live a
healthy, vibrant life.
Serving Size: 1 serving Total Time: 5 minutes
Ingredients
1/3 cup Ancient Harvest Quinoa Flakes
1 cup water
Dash of sea salt
Handful of goji berries, figs, and/or fresh fruits,
1 TBSP maple syrup or stevia (optional)
Directions
Bring water to a boil in a pot on the stovetop. Add Ancient Harvest Quinoa Flakes and
salt to boiling water. Return to boil and cook for 90 seconds, stirring frequently. Remove
from heat and add handful of goji berries, figs, or fresh fruit. If you like it sweeter, add 1
TBSP of Maple Syrup or couple of drops of stevia. Allow cereal to cool; will thicken
slightly as it cools.
Exercise is important during the busy holiday season because it helps
your body detoxify the sugars and alcohol that you may indulge in the
day before. A brisk walk or jog for 30 minutes in the morning followed
by a fiber rich breakfast can stabilize your blood sugar and help you
feel better throughout the day.

5. Pumpkin Oats Cookies
Karen Grosz, INHC, Inner Savvy Wellness, LLC
www.innersavvywellness.com
Karen lives in Bismarck, North Dakota, USA. She
specializes in empowering women over 40 to bust
sugar cravings, banish fatigue and tame their
tummy troubles by helping them change their diet
and lifestyle in small, sustainable steps to take
charge of their own health.
Serving Size: 14 cookies Total Time: 35 minutes
Ingredients
½ cup coconut oil, melted 2/3 cup dried cranberries
½ cup pumpkin puree 2/3 cup pumpkin seeds
2 free range eggs, beaten ¼ cup ground flax seeds
2 cups gluten-free rolled oats, divided 1 tsp cinnamon
¼ cup chia seeds ½ tsp salt
Directions
Preheat oven to 325º F. Line baking sheet with parchment paper. In a glass measuring cup add
a little less than ½ cup coconut oil. Place in a pot of bowling water to melt. Pour into small
bowl. Add pumpkin puree and eggs. Mix thoroughly. On a high speed blender or food
processor add 1 cup oatmeal and chia seeds. Pulse. In a large bowl add oatmeal and chia
seed mixture, additional cup of oatmeal, cranberries, pumpkin seeds, ground flax seeds,
cinnamon and salt. Mix. Add liquid mixture and stir until fully combined. Drop about ¼ cup
scoop of mixture onto lined baking sheet. Flatten. (Will not spread). Bake 17-20 minutes until
edges are lightly brown. Cool. Store in air tight container.
Inspired by Leelalicious.com Pumpkin Breakfast Cookie
Sleep is important during the holiday season. Make sure you are
getting 7 to 8 hours of sleep most nights. Create a soothing night
routine of relaxation, reading, mediation or prayer, darken your
room, turn down your temperature, and get quality ZZZZs.

6. Baked Oatmeal Treats
Leigh Ann Russo, INHC
www.healthfuleigh.com
Leigh Ann Russo lives in Sunrise, Florida, USA.
She is a Certified Yoga Instructor and follows a
Primarily Plant-based Diet. Her focus is on
helping women nourish their bodies with
healthy foods and mindful movement.
Serving Size: ~12 treats Total Time: 25-30 minutes
Ingredients
3 ripe bananas, mashed
1 1/2 cups gluten-free rolled oats
1/2 TBSP of cinnamon (more to taste)
Directions
Preheat oven to 350º F. Mix all ingredients well. Feel free to add in any of the following:
Raisins, dried cherries, dried cranberries, chocolate chips (regular or non-dairy), cacao
nibs, chopped walnuts, etc. Spoon out on to a baking tray lined with parchment paper.
Bake for 10-15 minutes. Allow to cool for a few minutes and then enjoy at breakfast, for
a snack or even dessert. Store any leftovers in a sealed container. Will keep for up to
two days.
Make sure you are hydrated during the holiday season. Drink plenty
of water throughout the day. However, it is better to drink a glass of
water 30 minutes before your meal, rather than during your meal in
order to aid digestion.

7. Quinoa Cookies
Wendy Weber, INHC, Encompass Health & Wellness
www.encompass-wellness.com
Wendy lives in Michigan, USA, in Commerce
Township. She believes that everyone deserves to
feel good and live a vital, energized life. She loves
to help people set and attain their health goals
with tips and strategies that can easily fit into their
daily life. Small changes can make a big impact.
Her motto is: Good health is your right not a
privilege.
Serving Size: 60 cookies Total Time: 20-25 minutes
Ingredients
1 cup Quinoa (cooked according to package) 2 cups unsweetened shredded coconut
2 cups gluten-free rolled oats 4 T. Almond butter
4 large very ripe bananas 1 cup coconut sugar
2 tsp. vanilla Pinch of sea salt
1 to 1 ½ cups chocolate chips
Directions
Preheat oven to 375º F. Mash bananas in a large bowl. Add coconut sugar, almond
butter, vanilla and mix. Then add cooled quinoa made from one cup dry, shredded
coconut, oatmeal and salt. Mix then add chocolate chips. Drop by spoonful on to a
cookie sheet. A 1 inch scoop works best. Bake 20-25 minutes. Cool on a wire rack. Enjoy
warm or store in refrigerator for up to 3 days. Freeze them and microwave a few when
wanting a sweet treat. Tip: Use fresh grated coconut that you shred yourself. Adds
taste and full of good fat and nutrients.
Recipe from Peggy Kotsopoulas
Remember to take care of yourself at this busy time of year. Making
sure you eat a healthy breakfast with protein, fiber and healthy fats
can keep your energy up throughout your busy day of shopping,
party-going and snuggling with your family.

8. Stuffed Mushrooms
Jane Daniel, INHC
www.janedanielsinhc.com
Jane Daniel lives in Winston-Salem, North Carolina,
USA. Her goal is to help fellow moms lose weight,
banish cravings, gain energy, and feel beautiful in
the process…NATURALLY!
Serving Size: 12 servings Total Time: 40-50 minutes
Ingredients
1 dozen baby Portobello caps, cleaned 1 lb ground pork, chicken, or turkey sausage
(pasture-raised is best)
1 TBSP of extra virgin olive or coconut oil
¼ cup bell pepper, minced 2 cups spinach, finely chopped
¼ cup yellow onion, minced 1 clove garlic, grated
Directions
Preheat oven to 450º F. Place the mushrooms on a baking sheet with the “cup” side
facing down, and bake for 10 minutes or just enough to allow some of the moisture to
release from the mushrooms. Do this before or while you prepare the filling mixture. In a
large skillet over medium heat, add oil, peppers, and onion. Sauté’ until the onions are
translucent. Add the sausage to the pan and cook until little or no pink meat remains
(approximately 5 minutes), stirring occasionally to break up any large chunks of meat.
Add the spinach and garlic, and combine together in the pan. Spoon the mixture into
each of the mushroom caps, and place them back into the baking sheet. Bake for
approximately 20 minutes or until golden brown on top.
The holiday season is a fun, joyous time of year, but sometimes the
extended to-do list and/or commitments can cause excess anxiety.
Practice the 4-7-8 breathing technique. Breathe in for 4, hold for 7
and exhale for 8. Repeat 4-8 times. Studies show that doing this
consistently once a day can decrease overall anxiety.

9. Zucchini Noodle Salad
Julie Fischer, INHC, Healthy On Hudson
www.healthyonhudson.com
Julie lives in Westchester County, New York, USA. She
helps her clients make changes to their diet and lifestyle
to relieve symptoms of autoimmune disease, migraines,
and digestive issues. She is passionate about the
healing power of food, with a mission to bring a sense
of hope to others who are looking to regain control of
their own health.
Servings: 6-8 Total Time: 15 minutes
Ingredients
Salad: Dressing:
4-5 zucchini (~ 2 pounds)- sliced into “noodles” 3 TBSP avocado oil
1-2 tsp sea salt 1 TBSP white vinegar
1/2 can artichoke hearts quartered (not in marinade) Juice of one lemon
1 cup grape tomatoes cut in half 2-3 cloves garlic, minced
1/2 cup pitted kalamata olives 2 TBSP fresh dill
1/4 cup feta cheese 1/2 tsp sea salt
Directions
Put zucchini noodles into a bowl and sprinkle with sea salt. Let sit for about 10 minutes
then drain out liquid from the bowl. Blot noodles with a paper towel. Wait another 10
minutes and drain again to remove all excess moisture. Add artichoke hearts, tomatoes
and olives to the zucchini noodles. In another container, combine all dressing
ingredients and mix well. Toss with dressing just before serving, and top with feta cheese
and a few sprigs of dill.
A spiral slicer or julienne peeler is a great addition to any kitchen.
Not only can you use it for these “zoodles” out of zucchini, but also
for sweet potato and broccoli stems. Great for parsnip and carrots
too. Vegetable "ribbons" add a nice touch to any holiday dish.

10. Herb Drop Biscuits
Stefanie Bonastia, INHC, Evolve Well with Stefanie
www.evolvewellwithstefanie.com
Stefanie lives in New Jersey, USA. She is a Mom of 2
young girls, a health coach and an occupational
therapist. She works with motivated women who
want to improve their energy and sense of well-
being through mindfulness and a healthy lifestyle.
Stefanie is passionate about cooking, clean eating,
and the pursuit of personal growth.
Serving Size: 12 biscuits Total Time: 30 minutes
Ingredients
6 pasture-raised eggs ½ tsp apple cider vinegar
½ cup coconut oil or Kerrygold butter, melted 2 TBSP honey (omit for sugar-free)
½ cup coconut flour ½ tsp baking soda
½ tsp sea salt
2 TBSP fresh rosemary, thyme, and/or parsley (or any herb combination you like), chopped
Directions
Preheat oven to 350º F. Whisk the eggs, coconut oil/butter. (Butter should not be hot.) ACV, and
honey (if using) until well combined. Sift in the coconut flour, baking soda, and salt. Stir to
combine. Add herbs and fold in. Line a baking sheet with parchment paper. Using a large
spoon, dollop the mixture onto the sheet in 12 portions. Bake 20-25 minutes or until golden
brown.
Recipe from 21DSD (The 21 Day Sugar Detox)
The holidays are a great time to introduce family and friends to new,
clean-eating recipes that are also delicious. Offer to bring
something to a holiday gathering – you will have a healthy option to
eat wherever you go. Don’t forget to HAVE FUN making it.

11. Butternut Squash Soup
Susan Brennan, INHC, Passion 4 Wellness
www.passion4wellness.net
Susan lives outside of Nashville TN, USA. Her focus is
working with people that live with anxiety & overwhelm
and wish to restore calm, health and joy back to their
lives. She also works with men and women that have
Type 2 Diabetes, She educates on nutrition and lifestyle
changes to take small sustainable steps.
Serving Size: 4 servings Total Time: 60 minutes
Ingredients
1 stalk of celery, chopped 4 cups chicken broth (Imagine or Pacific)
1 carrot stalk, sliced ½ tsp fresh thyme, chopped
1 sweet onion, chopped ½ tsp sea salt
4 cups of butternut squash, cubed ½ tsp ground pepper
Directions
Heat oil in large pot. Add carrot, celery and onion. Cook for 5 minutes. Stir in
squash, chicken broth, thyme, salt and pepper. Bring to a boil, reduce heat and
simmer until squash is tender, about 30-45 minutes. Add to blender and puree`.
Pour in a beautiful little bowl and garnish with optional toasted pine nuts,
gorgonzola cheese, green apple slices and fresh thyme. This is a hearty, go to
soup that is great as a stand- alone meal or as an appetizer to a full course
dinner!
Tis the season to celebrate and even indulge in an adult beverage.
Opt for a healthier version of holiday cheer. Limit your intake to one or
two drinks. Opt for vodka and soda with a twist of lime and a few
cranberries to pretty it up! Choose your favorite wine and diluted it with
half club soda for a tasty spritzer! Garnish with an orange slice.

12. Tortilla Soup
Or Carmi, INHC, Embracing Health
orcarmi@gmail.com
Or is an Israeli woman living in NYC, USA. She
specializes in helping other young women over-come
or prevent cancer. Or overcame breast cancer 2
years ago at 35. She helps women gain back their
fertility by finding the right nutritional path,
incorporating kindness, awareness, and love.
Serving Size: 6 servings Total Time: 3 hours 20 minutes
Ingredients – Vegan & Gluten-Free
1.5 cups dry beans 1 TBSP turmeric
1 purple or yellow onion 1.5 TBSP sea salt
1 head of garlic 1 tsp cumin
3 large carrots, cubed 1 tsp smoked paprika
3 celery sticks, cubed 1/3 tsp cinnamon
1 zucchini, cubed Cracked black pepper to taste
2-3 TBSP sea weed flakes, 6”strip of Kombu, or Dulse flakes Dash of cayenne pepper
8-10 cups of filtered water Organic corn tortillas
Directions
Soak beans for 12-24 hours. (Use half red, half Adzuki, or all black beans.) Drain, rinse and pour into
large pot. Peel and quarter the onion and peel the head of garlic. Add to pot. Cover with water, at
least 1.5 inch above the beans. Add seaweed and bring to boil. Reduce heat to low and let simmer
for at least 1.5 hours. Add remaining ingredients. Stir and let simmer for another hour. Cut corn tortillas
into strips and add. Let simmer for another 20 minutes, Tortillas should melt and thicken the soup. Toast
extra tortillas, on a dry pan for serving. Serve soup into large bowls, squeeze lime juice in each. Top
with cilantro, a quarter of an avocado, or a heaping spoon of coconut yogurt, or both! Add toasted
tortillas cut into 1/8 slices. ENJOY!
Incorporate healing spices into your food. Turmeric is one of the
strongest antioxidants found and has been used in Ayurvedic and
Indian cuisines for centuries. When mixed with black pepper it is
extremely anti-inflammatory and gives support to our immune system,
fighting off bacteria.

13. Layered Yams
Jill Raduziner, INHC
www.kindess4you.com
Jill lives Tahoe City, CA, USA. She is an avid skier and
Big Mountain Ski Coach at Squaw Valley, USA, and
an U.S. Army Veteran. Her specialty is helping
individuals & veterans find happiness and wellness
through diet, exercise, and lifestyle changes. She
helps clients develop self-confidence and self-
accountability in a supportive environment.
Serving Size: 2 servings Total Time: 1 hour
Ingredients – 3 Ways
2 medium yams 1 large red onion
1 medium organic apple 1 TBSP extra-virgin olive oil
1 TBSP balsamic vinegar 1 TBSP organic Raw Blue agave nectar
1 TBSP pure maple syrup 1 TBSP raw apple cider vinegar
Nutmeg, allspice Grated fresh ginger
Cayenne pepper ¼ c chopped pecans
Directions
Slice yams and red onion thinly. Heat two sauté pans with olive oil over medium heat. Divide red
onion into 1/3 and 2/3; place in sauté pans. Sauté. Place sliced yams in plastic bag and coat
with olive oil. Shake or gently massage to evenly coat. Add balsamic vinegar and maple syrup
to one pan of red onion. Caramelize. Add agave nectar and apple cider vinegar to other pan
of red onion. Caramelize. Layer first layer of yams in (3) separate Le Creuset or similar small au
gratin roasting pans. For first pan: yams, balsamic onions, yams, balsamic onion, sprinkle with
chopped pecans. For second pan: yams, apple, fresh ginger, cayenne pepper, chopped
pecans, agave nectar, onions, yams. For third pan: yams, nutmeg and allspice, agave, onions,
yams, nutmeg, and allspice. Baked all at once for approximately 35 – 40 minutes at 375° F.
Taking time during the holidays to practice mindfulness to reduce stress
and anxiety through relaxation techniques can help in those moments of
overwhelming feelings. Imagine releasing all tension. Concentrate on
every breath. Imagine a peaceful scene. Experience wellbeing and a
state of comfort. Slowly return to daily activities in a relaxed state of mind.