Enjoy the holidays with these easy, healthy recipes

It is estimated that the average weight gain for Americans during the holiday season is between seven and 10 pounds. And those who overindulge in holiday goodies are also at risk of heartburn or acid reflux.

While mashed potatoes, candied yams and gravy are a staple at most holiday tables, they’re also the biggest culprits.

If you’d like to avoid heartburn or acid reflux, but still enjoy all the delicious flavors of the season, try a few of these recipes chosen and adapted from CleanEatingMag.com by Stephanie Vella, Registered Dietitian, Sola Life & Fitness.

Healthy recipes include: Pumpkin Soup, Spiced Pork Tenderloin with Pomegranate Glaze, Steamed Brussels Sprouts and Winter Fruit Compote with Nut Cream.

Pumpkin Soup
(Gluten free, dairy free, vegan)
Serves: 6
Time: 20 minutes


  • 1 onion, diced
  • 1 tablespoon olive oil or coconut oil
  • 1 teaspoon cumin
  • 2 teaspoon curry powder
  • 1 teaspoon pumpkin pie spice
  • 2 cups low sodium vegetable broth or stock
  • 1- 14 oz can light coconut milk
  • 2- 15 oz cans pumpkin
  • Sea salt and fresh ground pepper to taste.


  1. Heat oil in medium pot, add onion and cook over medium heat until soft and light brown. About 8 minutes.
  2. Add remaining ingredients, stir, and simmer over medium-low heat about 15 minutes.

Nutrition Info (per 1 cup serving)

Calories: 110                          Total fat: 15 g
Sat fat: 10 g                             Cholesterol: 0 mg
Sodium: 300 mg                  Carbohydrate: 11 g
Fiber: 3 g                                 Protein: 2 g

Spiced Pork Tenderloin with Pomegranate Glaze
(Gluten free, dairy free)
Serves: 6
Time: 35 minutes


  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon paprika
  • 1/2 teaspoon sea salt, plus additional to taste
  • 2 pork tenderloins (each 3/4 to 1 lb)
  • 2 tablespoon olive oil
  • 1 cup 100% pomegranate juice
  • 3/4 teaspoon arrowroot
  • 2 teaspoon balsamic vinegar
  • Pomegranate seeds, for garnish, optional


  1. Preheat oven to 350°F.
  2. In a shallow bowl, stir together coriander, cinnamon, cumin, paprika and 1/2 tsp salt. Pat tenderloins dry and season with spice mixture until evenly distributed.
  3. In a large heavy-bottomed skillet heat oil over medium-high until hot but not smoking. Reduce heat and sear pork until meat is browned on all sides. Using tongs, transfer pork to a baking dish and place in oven to cook for about 20 minutes or until a thermometer inserted diagonally into the center of each tenderloin registers 145°F. Remove from oven and transfer pork to a cutting board, tent with aluminum foil and let rest for 10 minutes.
  4. Meanwhile, pour off and discard any fat from skillet. Add pomegranate juice to skillet and boil over medium-high heat for 2 to 3 minutes or until juice is reduced to about 2/3 cup. In a small bowl, whisk together arrowroot and 1 tbsp reduced pomegranate juice. Whisk mixture back into skillet, then boil sauce until thickened slightly, about 1 to 2 minutes. Remove from heat and add vinegar. Season with salt.
  5. Slice pork on the diagonal and drizzle with pomegranate glaze. Garnish with pomegranate seeds, if desired.

Nutrition Info (per 5 oz serving)
Calories: 224                       Protein: 30 g                               Sugars: 6 g
Total Fat: 7 g                        Sodium: 241 mg
Sat. Fat: 1.5 g                       Cholesterol: 92 mg
Carbs: 7 g                              Fiber: 0.5 g

Steamed Brussels Sprouts
(Gluten free, dairy free, vegan, contains nuts)
Serves: 6
Time: 5 minutes


  • 3 cups fresh Brussels Sprouts, outer leaves removed, chopped in half
  • Sea salt & fresh ground pepper to taste


  1. Steam Brussels Sprouts over boiling water, until bright green and easily pierced with a fork.
  2. Salt & pepper to taste.

Nutrition Info (per 1/2 cup serving)
Calories: 30                   Total fat: 0 g
Sat fat: 0 g                      Cholesterol: 0 mg
Sodium: 16 mg             Carbohydrate: 6 g
Fiber: 2 g                        Protein: 2 g

Winter Fruit Compote with Nut Cream
(Gluten free, dairy free, low sodium, contains nuts)
Serves: 6
Time: 35 minutes


  • 2 apricots , pitted and sliced or ½ cup dried apricots
  • 2 plums, pitted and sliced, or ¼ cup pitted prunes
  • 2 small apples, sliced
  • 2 pears, sliced
  • 1 cinnamon stick (or 1 teaspoon ground cinnamon)
  • 1/8 teaspoon nutmeg
  • 1 cup 100% apple juice or cider

Nut Cream

  • ½ cup raw, unsalted cashews
  •  2 tablespoons raw honey (or pure maple syrup)
  • 2 teaspoons vanilla
  • ¼ – ½ c  water


  1. Place dried apricots, plums/prunes, cinnamon, nutmeg, and juice in a medium sized pan; bring to a boil. Lower the heat and simmer for 5-10 minutes. Add the sliced apples and pears and simmer an additional 10 minutes. Remove cinnamon stick.
  2. Grind nuts to a fine meal in a blender. Add honey/maple syrup and vanilla. With blender running, add water a little at a time until you reach a thick creamy consistency. Put compote in individual serving bowls and top with Nut Cream.

Nutrition Info (per serving)
Calories: 150                       Protein: 2 g
Carbohydrates: 32 g        Total fat: 3 g
Sat fat: <1 g                          Cholesterol: 0 mg
Sodium: 4 mg                      Fiber: 5 g

These recipes will be prepared and demonstrated at our Holidays Without Heartburn event tomorrow (Nov. 13) at Sola Life & Fitness. The event will also include: drawings with prizes, wine tastings, shopping and additional specialty food samplings including gluten-free.

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