Healthy Holiday Eats
The fall and winter holidays have always been a favorite time of year for me. Every year for as long as I can remember, the morning of October 1st, I’d wake up and it’d feel like “go time”. My favorite season had officially begun. Although Halloween is probably one of my least favorite holidays (I’m not very good at dress up and make-believe…) the prevalence of changing leaves, the chill in the air, and the (usually) heightened spirits of everyone around me are something that I’ve always cherished.
Don’t get me wrong - fall is great, but to me, nothing beats the winter holiday season and everything that comes along with it. Family, friends, happiness, snow, nostalgic movies, and FOOD. My gosh, the food…
As a Nutrition Coach, I’m used to people being unsure of how to talk to me about the foods that they love eating (macro-friendly or otherwise), especially around the holidays. So in order to ease your hesitation around sharing your excitement for your favorite holiday foods, I’m here to talk about one of my all-time favorite recipes and something that has been a Christmas morning tradition for as long as I can remember.
In the Worcester household, Christmas morning has always gone a little something like this…
Everyone wakes up and, now that we’re older and the Santa is out of the stocking, make our way downstairs - usually to our parents beginning dinner prep (yes, at 7 or 8 am).
We open stockings and presents, and then sit down for a quick breakfast before the cooking and cleaning frenzy begins. What is that breakfast you may ask? It’s been the same for years…
Breakfast Casserole.
Most people have this in their recipe repertoire in some form or fashion. In the Worcester household, this is how we do it:
Ingredients
1 can crescent rolls
1 lb breakfast sausage
1-2 cups frozen hashbrowns
5-6 eggs, beaten
2 cups cheddar cheese
Directions
Line a greased baking pan with unwrapped crescent rolls.
Brown and drain breakfast sausage. Sprinkle on top of rolls.
Add layer of frozen potatoes.
Pour over the beaten eggs.
Sprinkle with shredded cheese.
Bake @ 350 degrees F for 30 minutes or until eggs are cooked.
Now, there’s no secret that this recipe is delicious, but it’s also no secret that it’s not the most nutritious. Although it’s quite high in protein (exactly what we want in a breakfast, especially on a holiday), there’s also a good amount of fat to be concerned with if you’ll be eating more than a slice or two. Normally, I’d encourage my clients - and anyone, for that matter - to enjoy the holiday and try not to actively avoid the foods they love to eat and only get to have occasionally. But I also recognize that a day full of holiday eats may mean that, by the evening, you’re feeling overfull, bloated, and potentially wishing you started your day a little differently.
The cool thing about a breakfast casserole is that it can be easily adapted to whatever you want it to contain!
Try swapping pork breakfast sausage for turkey or chicken sausage. Use a meat substitute for protein if you’re vegetarian!
Use less cheese or use low-fat shredded cheese. It tastes very similar and will help reduce the calories and fat content overall. You can also use dairy-free shredded cheese. Daiya brand melts really well!
Grease your pan with a coconut or avocado oil cooking spray instead of butter or vegetable oil.
Swap the crescent rolls for chunks of whole-wheat bread or add extra potatoes.
Add assorted veggies (peppers or onions would be AWESOME) for some extra health.
Add additional egg whites for more protein with less fat - be sure to adjust your cooking time if you add more eggs and ensure the casserole is cooked through before removing from the oven.
One of the toughest parts about eating on the holidays is the mental tug-of-war that occurs before, during, and after. Remember that, especially this year, it’s important to enjoy the holidays with the ones you love. Worrying about what you eat should not consume your day.
Now, more than ever, we need and deserve something that will put a smile on our faces. For me, that’s going to be enjoying a meal on Christmas morning for what might be the last year that myself and my siblings all wake up in the same house - thankful for my health, my family and friends, and a slice of some good ol’ “Breakfast Casserole”.
Too bad you can’t taste pictures…