Practical Tips for a Healthy Holiday Season
By Judy Parsons- 4-H Youth Development Agent
The Holidays often lead us into a time of stress. We tend to increase our busyness and stress during this time of the year with programs, parties, gatherings and more.
Here are some tips to avoid the Holiday Stress Trap:
- Avoid setting weight-loss goals, instead try to maintain your current weight
- Cherish fellowship with family and friends – Celebrate the season!
- Enjoy holiday treats in moderation
- Nourish your body by balancing holiday treats with protein, healthy fats and fiber-rich carbs (See recipes below)
- Be present, not perfect – Family connection matters more than perfect planning
- Keep moving and stay hydrated – Go for a walk with the family and drink plenty of water
- Prioritize rest – even with late nights, be sure to get plenty of sleep.
From everyone at K-State Research and Extension, we wish you a Blessed Christmas and a very Prosperous New Year!
Balsamic Roast Beef
This easy, flavorful Balsamic Roast Beef is perfect for a healthy holiday feast. It’s rich in flavor, tender, and packed with protein. Serve it alongside your favorite veggies or a wholesome side dish for a meal that satisfies without the guilt.
Ingredients:
- 3–4 lb grass-fed beef roast (chuck roast or round works well)
- 4 carrots cut into large pieces
- 3 sweet potatoes cut into large pieces
- 1 sweet onion sliced
- 1/4 cup balsamic vinegar
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 2 tsp dried rosemary (or fresh, if you have it!)
- 1 tbsp Dijon mustard
- 1 tsp sea salt
- 1/2 tsp black pepper
- 1 1/2 cup beef stock
- Optional ¾ cup red wine
Instructions:
Prep the Roast: Season the roast with salt and pepper. Sear on both sides in a skillet with butter
Place the Roast in a Slow Cooker with all ingredients other than the carrots and potatoes
Place the meat in the slow cooker and layer the onion, minced garlic, balsamic vinegar, beef stock, bay leaves, rosemary sprigs, and red wine (if desired) on top.
Slow Cooker Option: Cover the slow cooker and set it to low. Cook for about 6 hours. Then, add the carrots and sweet potatoes, turn the heat to high, and continue cooking for another 3 hours or until the vegetables are tender and the meat is fork-tender.
Oven-Roasting Option: Preheat your oven to 325°F (165°C). Place the meat and all the ingredients (except the carrots and sweet potatoes) in a Dutch oven or a roasting pan with a tight-fitting lid. Cover and roast for 2.5 to 3 hours. Add the carrots and sweet potatoes, cover again, and roast for another 1 to 1.5 hours, until everything is tender.
- For both methods, remove and discard the bay leaves and rosemary sprigs.
- Transfer the cooking liquid to a saucepan and bring it to a boil over medium-high heat.
- Let it simmer until it thickens to your desired consistency.
- Pour the sauce back over the meat and vegetables before serving, or serve it on the side.
Almond Butter Blossoms (Healthier Holiday Cookies)
Ingredients:
- 1 cup almond butter
- 1/2 cup rolled oats
- 1/4 cup honey or maple syrup
- 1 tsp vanilla extract
- 1/2 tsp baking soda
- 1/4 tsp sea salt
- 1/2 cup almonds or dark chocolate chips or large dark chocolate kisses
Instructions:
- Preheat the oven to 350°F (175°C).
- In a bowl, mix almond butter, oats, honey (or maple syrup), vanilla, baking soda, and sea salt until combined.
- Scoop the dough into tablespoon-sized balls and place them on a baking sheet lined with parchment paper.
- Use your thumb to make a small indentation in the center of each cookie.
- Bake for 8–10 minutes, or until the edges are golden.
- Immediately after baking, press an almond, dark chocolate chips, or dark chocolate kisses, into the center of each cookie. Cool on the baking sheet for a few minutes before transferring to a wire rack.
These cookies are a healthier, nutrient-packed version of the classic holiday treat, perfect for sharing with family and friends!
