Managing Meals over the Festive Season

impromy-festive-season-meal-tips

Managing Meals over the Festive Season

Christmas can be a difficult time to ‘stay on the wagon’ with your health and weight loss journey. To help keep you on track we have put together a few recipe ideas.

The aim of the game over Christmas is to NOT put weight on (i.e. try to maintain your weight), you may not necessarily lose weight.

Remember with Impromy you can mix up when and how you have your meal replacements, snacks and high protein meal throughout the day.

Imagine you have a picnic hamper in front of you – throw into the hamper your recommended amount of meal replacements (try and mix this up between shakes, soups and meal bars for variety), your recommended number of snacks and your main meal. As long as you get through that all in the day without adding in anything extra (apart from free foods if you feel peckish) it does not really matter in what order you eat it.

Check out our “Mixing up Meal Replacements” article for some exciting ways to have your meal replacements which will help to stop you from feeling left out whilst everyone else is ‘tucking in’. Why not try a Shake pancake, Shake Mousse or a Soup muffin?

BBQ Vegie Brekkie

This dish would be classed as Free Foods and as such is a great fun and healthy way to start the day!

Serves 4

Ingredients

• 2 Cups chopped vegetables- Capsicum, Cherry tomatoes, Zucchini, Eggplant, and Onion

• 4 Large field mushrooms

Method

1. Spray BBQ plate and preheat

2. Spray mushrooms and cook on BBQ plate- turning occasionally

3. Cook chopped vegetables until tender (~5mins)

4. Serve vegetables over the top of the field mushroom

OPTIONAL: Serve with 30g of grated cheese over the top of the vegetables – this will count as one of your snack allowances though.

Chrissy Chilled Cucumber Composite

This dish is classed as Free Foods – would be great as a cooling lunch idea, or a refreshing starter to your festive dinner!

Serves 4

Ingredients

• 1 Tsp olive oil

• 1 Medium onion, finely chopped

• 1 Large continental cucumber, peeled and chopped

• 250mL Salt reduced chicken (or vegetable) stock

• 1 Tbsp. balsamic vinegar

• 1/2 Cup fresh dill herbs

Method

1. Sauté chopped onions in olive oil and a dash of the stock.

2. Add cucumber and the rest of the stock, and bring to the boil. Lower heat, cover and simmer for 15 minutes.

3. Stir in vinegar and dill. Blend in a processor until smooth & serve chilled.

Prawn Salad

Christmas in Australia would not be the same without Prawns! This dish would count as 1 snack allowance and is great as a light lunch or starter.

Serves 4

Ingredients

• 2 Tbsp. fresh mint

• 2 Tbsp. fresh dill

• 2 Large sticks of celery finely chopped

• 4 Cups mixed salad leaves

• 100g Fresh snow peas, ends taken off

• 1/4 Cup chopped spring onions

• 100g Cherry tomatoes, halved

• 20 Cooked king prawns deveined and peeled (tails left on)

Dressing

• 1 Fresh lemon

• 1/4 Cup Low fat natural yoghurt

• 1 Tbsp. Grainy mustard

• 1 Clove garlic minced

Method

1. Combine yoghurt, 1/2 lemon juice squeezed, minced garlic & mustard in a bowl and mix to make dressing.

2. Mix all salad ingredients together in a bowl and drizzle dressing over.

3. Serve in 4 small bowls with 5 prawns arranged on top and a slice of the 1/2 lemon that is left.


What about the Turkey?? Below are two options of what you can do with the turkey this year, for your main protein meal of the day. These are both a twist on the traditional and will be enjoyed by the whole family.

Fiery Festive Fowl with Zucchini Carpaccio

Serves 4

Ingredients

• 800g Turkey breast steaks with skin removed

Dressing

• 4 Tbsp. Dijon mustard

• 4 Tbsp. Worcestershire Sauce

• 1/4 Tsp tabasco sauce (or more if you are brave)

Carpaccio

• 1/2 Kg yellow zucchini

• 1/2 Kg green zucchini

• 3 Tbsp. olive oil

• 2 Fresh lemons

• 1 Tbsp. mustard

• 1 Tbsp. Slivered or flaked almonds

• 1 Handful fresh mint leaves

Method

1. Mix the Dijon mustard, Worcestershire sauce, tabasco sauce together in a dish.

2. Cut turkey into thin strips and add to the mixture in the dish ensuring it is covered with the sauce.

Allow to marinate for 30mins or longer.

3. In the meantime, slice Zucchinis into thin strips diagonally. Combine oil, lemon juice & mustard in bowl & mix.

4. Toss zucchini through dressing ensuring it is fully coated. Leave to marinate for 10 minutes.

5. Drain turkey from marinade and cook under a medium grill for 15 minutes, turning until browned.

Dish onto a plate with zucchini on the side. Sprinkle almond slivers and mint leaves over the top of the zucchini.

Turkey, Cranberry and Pumpkin Salad

Serves 4

Ingredients

• 750g Pumpkin peeled and cubed

• Olive oil spray

• 200g Green beans

• 200g Baby spinach leaves

• 200g Rocket leaves

• 1 Tbsp. balsamic vinegar

• 1 Tsp Cumin

• 1/2 Red onion diced

• 800g Turkey breast with skin removed

• 4 Tbsp. dried cranberries

Method

1. Preheat oven to 180 ‘c, place cubed pumpkin on a baking tray, spray lightly with oil, and roast for 30 mins until browned.

2. Allow to cool down slightly. Meanwhile blanch green beans in a pan of boiling water until tender and bright green in colour.

3. Heat a frying pan over a medium/high heat, spray with oil and cook turkey until cooked through and golden in colour. Cut into 1cm slices.

4. Mix spinach, rocket, dried cranberries, pumpkin, beans, turkey and onion together.

5. Drizzle through balsamic vinegar and divide into 4 bowls to serve.


What to drink at Christmas is always a difficult choice. Alcohol adds unwanted calories to the diet so do try and avoid it is much possible – instead make yourself a special punch!

Christmas Kick Drink

This classes as a snack due to the addition of the orange. Remove orange for the drink to be considered a Free Food.

Serves 4

Ingredients

• 4 Medium carrots

• 1 Piece fresh ginger

• 8 Medium stalks celery

• 4 Medium oranges peeled

• 1 Bunch mint leaves

• Splash sparkling mineral water

Method

1. Mix all ingredients apart from the mineral water in a blender and mix until smooth.

2. Serve over ice and top up with sparkling mineral water for the experience of ‘bubbles’.


What about the Rum Balls?

These little beauties are not only easy to make but contain no alcohol! They are classed as 1 snack allowance (2 balls), but as they are a dried fruit and are very sugar dense, should only be reserved for occasional consumption – like at Christmas, as it is best to choose whole fruits as a regular everyday snack.

Makes 12 rum balls (1 serve is 2 balls only).

Ingredients

• 250g Dried pitted dates

• 1 Tbsp. Cocoa

• 23g/ 2 sachets Low fat Hot Chocolate (like Jarrah)

• 1 Tbsp. rum essence

Method

1. Mix dates, . tbsp. cocoa, hot chocolate and rum essence in a food processor and blend until they make a sticky dough.

2. Roll into 12 equally sized balls.

3. Sprinkle over remaining cocoa as a dust. Refrigerate.

The best tip over Christmas is to BE PREPARED. Work out your meal plan for the big celebratory days and STICK TO IT. But most of all enjoy the family, the laughter and the love.

See you in 2017!


Along with trained pharmacy Impromy Consultants, online and telephone support as well as a specially designed Smartphone App, there has never been a better time to improve your health and well being with the Impromy Health and Weight Loss Program.

So what are you weighting for? Join Australia’s most effective weight loss program* today.

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* See Griffith University Research report