Transform widget

transform your mind | body | soul
transform your life

Lighten up your holiday table

If you’re looking for new recipes that are satisfying, hearty and delicious, but but are lower in calories and better for you than their traditional versions, this might be a good place to start! Below I shared some of my favourite festive recipes with a “twist”. These recipes are healthy, nutritious and good for you. Enjoy!


Dairy-free eggnog
If you are looking for a lighter version of this traditional drink, this one will cut the calories without sacrificing the taste. Traditional eggnog has about 350 calories, 19 grams of fat, including 11grams of saturated fat. This version contains 235 calories and only 5 grams of fat! Serves 8.


  • 2 10.5-oz. pkgs. soft, silken tofu
  • 16 oz. vanilla soymilk or rice milk
  • 1 Tbs. plus 1 tsp. vanilla extract
  • 1/4 cup sugar
  • 2 Tbs. brown sugar
  • 1/4 tsp. ground turmeric
  • 1/2 to 1 cup rum or brandy, optional
  • Nutmeg

In blender or food processor, combine all ingredients except nutmeg; blend thoroughly, stopping occasionally to scrape down sides of the bowl. Serve well-chilled and dusted with nutmeg.

*Recipe from
There is also a ready-to-drink version of a low calorie dairy-free eggnog in grocery stores (Silk brand). Look for it in the dairy section.


Spinach Salad with Pears and Pomegranate

This beautiful salad can be a great starter of any meal, but because of its festive look it goes especially great on a holiday table. This salad has only 60 caloriesMakes 10 servings and about 1/2 cup vinaigrette, 1-1/2 teaspoon per serving. 


  • 3 tablespoons apple cider vinegar
  • 2 tablespoons honey
  • 1 tablespoon Dijon mustard
  • 1 tablespoon olive oil


  • 1/2 medium red onion
  • 1 medium ripe pear
  • 1/2 teaspoon cider vinegar or freshly squeezed lemon juice
  • 8 cups baby spinach leaves (about 8 ounces)
  • 2/3 cup pomegranate arils
  1. Combine vinegar, honey, and mustard in a nonreactive bowl or jar and set aside for about 5 minutes. Whisk in oil or add to jar, close lid tightly (if using a jar), and shake until well combined. Season with a pinch of kosher salt and a dash of pepper and set aside. Can be made up to 5 days ahead and refrigerated until ready to use. Shake or re-whisk before serving until evenly incorporated.
  2. Slice onion into paper-thin slices and place into a small bowl. Halve pear, remove core and stem, and cut into paper-thin slices. Combine in bowl with vinegar and toss to coat. Set aside for at least 5 minutes before using.
  3. To serve, divide spinach among serving plates then top with a scattering of pears and onions. Top each serving with about 1 tablespoon of pomegranate arils, drizzle with dressing, and serve.
* Recipe from

Mushroom Stroganoff

A delicious and beautiful mushroom dish that’s guaranteed to please even the most picky eaters. Serves 4.

  • 1 lb. mushrooms
  • 1 tbs. margarine or olive oil
  • 150 grams tofu
  • 1 large onion, finely sliced
  • 1/2 cup cashew nuts
  • 1 clove garlic, minced
  • 1 tsp. cayenne pepper
  • 1 tsp. ginger, ground
  • 1/2 pint soy or regular yogurt
  • 1 tsp. soy sauce
  • Tabasco
  • salt
  • serve over natural brown rice or barley, although it tastes nice over noodles or Spätzle as well.
  1. Sauté the onion in a large skillet using 1 tablespoon of margarine or oil.
  2. Dry and cut the tofu in bite sized pieces and add to the onions.
  3. Sauté the tofu until both sides are golden brown.
  4. Add in spices and mushrooms.
  5. Add yogurt and optional nuts and cook over low heat.
  6. If you want more sauce you can add a bit of water to thin it out, or if you want it really thick you can add some cornstarch.
*Recipe and photo from


Vegetable quinoa

This is a light but hearty side dish full of nutrition and great flavour. This recipe yields 2 cups and has 284 calories, and 10.7g of fat.

  • 1 cup vegetable broth
  • 1/2 cup uncooked quinoa
  • 2 teaspoons olive oil
  • 2 teaspoons minced garlic
  • 1/2 cup broccoli florets
  • 1/2 cup diced firm tofu
  • 1/4 cup vegetable broth
  • 1/4 cup sliced mushrooms
  • 1 cup chopped fresh spinach
  1. In a medium saucepan, bring 1 cup vegetable stock to a boil. Stir in the quinoa and reduce heat to low. Cover and simmer for 20 minutes.
  2. While quinoa is cooking, heat olive oil in a skillet over medium heat. Add the garlic, broccoli florets, and tofu. Stir for a minute, then cover and steam over low heat for 2 minutes. Stir in 1/4 cup vegetable broth, mushrooms, and spinach. Cover and cook over medium heat until the mushrooms are soft and spinach is wilted, about 3 minutes.
  3. Stir the vegetable-tofu mixture into the cooked quinoa. Cover, and allow to sit for 10 minutes before serving.

*Recipe from


Simple Pumpkin Cookies
These delicious, moist and crumbly cookies are perfect for the holidays. This recipe is also easily modifiable by adding some mini chocolate chips, pumpkin seeds or pecans in the middle of each cookie. Serves: 5-6 dozen
  • 2 cup brown sugar, firmly packed
  • 2 teaspoon vanilla
  • 2 cup canned pumpkin
  • 2 teaspoon baking soda
  • 1 cup vegetable oil
  • 2 teaspoon baking powder
  • 1 teaspoon each – cinnamon & nutmeg
  • 1 cup chopped nuts
  • 1/2 teaspoon ginger
  • 1 1/2 cup raisins (optional)
  • 4 cup all-purpose flour (or ½ all-purpose and ½ whole-wheat)
  1. Beat  sugar, pumpkin, oil and vanilla.
  2. Sift together dry ingredients. Stir into the pumpkin mixture until smooth.
  3. Blend in raisins and nuts.
  4. Drop by spoonfuls or oiled baking sheet, and bake at 350°F for 12-15 minutes.