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Cheers to Health, Smart Holiday Food Choices 

The holiday season should be a time for celebrations that are often accompanied with delicious foods. Food should be the most enjoyable part – not the stressful part! With a little planning and creativity, you can enjoy festive flavors while nourishing your body and staying within your budget. Affordable holiday menus made with pantry staples can be found here. 

Keep it simple, whether it be for the holiday meal or using those yummy leftovers, anyone can keep the focus on flavors that bring joy without sacrificing health so that every bite becomes a reason to celebrate! 

Slow Cooker Mashed Potatoes 

View Printable Recipe

Prep time: 20 minutes  

Slow cook time: 3 hrs 30 min 

Ingredients  

Servings: 8-10 

  • 5 pounds russet potatoes, peeled and cut into ½ inch cubes (any kind of potato will work for this, even sweet potatoes) 
  • 1 ¾ cups 2% milk  
  • ¼ cup water 
  • 1 stick, unsalted butter, cut into small chunks 
  • 1 Tbsp fresh garlic, minced or 1 tsp garlic powder 
  • Garnish with chopped fresh chives or sprinkle with dried chives (optional) 

Directions  

  1. Wash hands! 
  1. Combine the potatoes, milk, garlic, and water in the slow cooker.  
  1. Stir to coat. Top with butter chunks. Sprinkle with pepper and salt, to taste. Be careful with the salt! 
  1. Cover and cook on high for 3 ½ hours.  
  1. Mash the potatoes with a potato masher or hand mixer.  
  1. Hold potatoes on “warm” or serve right away. 

Total Calories  300 

Total Fat  15 g   

Saturated Fat  10 g   

Sodium  120 mg   

Carbohydrates  50 g   

Dietary Fiber  5 g  

Protein  7 g 

Dietitian Note: This recipe has been modified from the original version to decrease the sodium and saturated fat plus add more flavor. To increase nutrient density and fiber, leave the peel on the potatoes. 

Sweet Potato & Black Bean Breakfast 

View Printable Recipe

Total time: 35 minutes  

Servings: 4 

Serving size: 1 cup + 1 egg 

Ingredients  

  • 1 can yams, drained and diced or 1 medium fresh sweet potato, diced 
  • 1 can (15 ounces) black beans, no salt added, or 1 ½ cups cooked black beans 
  • 1 red bell pepper, diced 
  • 1 small onion, diced 
  • 2 cloves garlic, minced 
  • 1 tsp cumin 
  • 1 tsp paprika 
  • Pepper to taste 
  • 4 eggs (optional) 

Directions  

  1. Wash hands! 
  1. Heat oil in a large skillet over medium heat. 
  1. Add diced sweet potatoes and cook for about 10 minutes, stirring occasionally. 
  1. Add bell pepper, onion, and garlic; cook until vegetables are tender. 
  1. Stir in paprika, cumin, and pepper; cook for another 2-3 minutes. 
  1. If using, create small wells in the hash and crack an egg into each well.  
  1. Cover and cook until eggs are set. 

Nutrition Information: 

Total Calories  310 

Total Fat  10 g   

Saturated Fat  2 g   

Sodium  150 mg   

Carbohydrates  40 g   

Dietary Fiber  10 g  

Protein  16 g 

Dietitian Note: This recipe has been modified from the original version to decrease the sodium content and add eggs as an option.