Description

The holidays are here, and with them come festive gatherings, family meals and treats at every turn! In this special holiday edition, Dr. Falquier helps you navigate the holiday season with tips for staying on track with your health goals while still enjoying the season’s flavors and celebrations. Plus, she shares a delicious, festive recipe that’s easy to make and packed with nutrients to keep you feeling good throughout the holidays (written recipe in show notes).

In this episode you’ll hear:
1:50 - What to put on your plate
2:20 – Managing alcohol consumption & keeping hydrated
3:25 – Pillars of lifestyle medicine
5:50 – Self-care
6:25 – Recipe: Roasted vegetables with a green sauce & festive topping  

As referenced in the episode:  

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Roasted Vegetables with Green Sauce Recipe
Recipe by: Sabrina A. Falquier, MD, CCMS, DipABLM
Physician, Professor, Culinary Instructor, Speaker, Consultant, Podcast Host
Culinary Medicine, Lifestyle Medicine, Internal Medicine
Founder & Owner, Sensations Salud®

Yield: 4 cups roasted vegetables, and 1 cup green sauce
Servings: 4, Portion: 1 cup Vegetables and 1-4 Tbsp green sauce

Ingredients:
For Roasted Vegetables
•  4 cups roughly chopped vegetables of your choice. These are examples, yet choices are endless.
   •  brussel sprouts: cut off tough end and cut in half
   •  bell peppers: cut into chosen pieces; discard pith and seeds
   •  cauliflower: cut into 1/2 inch slices - OK if you have small pieces and larger pieces and even crumbs
   •  carrots: cut on diagonal about 1/2 inch slices
   •  tomatoes: cut in half if large and put flat side down, if cherry - leave whole
   •  purple cabbage: cut off tough end only and slice roughly 1/2 inch slices
   •  onions: any color, stem and root end removed, quartered and peeled
   •  summer and winter squash, peeled if needed and 1/2 inch slices
•  1/4 - 1/2 tsp Kosher salt
•  1/4 tsp pepper
•  1 - 2 tsp Olive Oil

For Green Sauce:
•  4 pressed cups washed greens and hard stems/veins removed (cilantro, kale, parsley, spinach, arugula as examples.
•  3/4 cup olive oil
•  2 tsp lemon zest (from about 2 lemon)
•  2 Tbsp lemon juice (from about 2 lemons)
•  1 Tbsp red or white wine vinegar
•  1/4 - 1/2 tsp Kosher salt

For topping (optional)
•  1/2 cup Pomegranate seeds

Method:

1. Heat oven to 425F
2. Place all vegetables in a large bowl. 
3. Drizzle vegetables with measured Olive Oil and rub with hands to make sure well coated. 
4. Sprinkle with 1/4 tsp salt and pepper.  

For roasting:

1. Place vegetables on baking sheets lined with aluminum foil or parchment paper, single layer 
2. Roast for 10 minutes, and then set timer at 5-minute intervals until desired doneness (goal is some brown bits/caramelization, and heartier vegetables such as cauliflower, cabbage, carrots, winter squash and brussel sprouts to be fork tender on inside.) Roast times will vary depending on vegetable.
3. Optional to flip vegetables at 5-minute interval.

For green sauce:

1. In food processor or blender - place your chosen greens, 3/4 cups olive oil, 2 tsp lemon zest, 2 Tbsp lemon juice, 1 Tbsp red wine vinegar, and 1/4 tsp salt.
2. Pulse to desired consistency from textured to smooth. 
3. Taste and adjust by adding additional lemon zest, lemon juice, vinegar or salt (1/8 tsp at a time).

For plating:

1. Choose your serving platter.
2. Place vegetables in attractive manner on platter - warm or room temperature.
3. Top with dollops of green sauce.
4. Sprinkle with pomegranate seeds (if using). 
5. ENJOY!

notes:
Vegetables can be eaten cold, room temperature or warm.
Double or triple green sauce recipe and freeze, for up to 3 months, in small containers or freezer trays, to easily thaw for later use.
Store in airtight container in fridge up to 7 days.

More Resources:  
Episode 4, Healthy Eating Plate: Your Guide to Balanced Meals  
Episode 7, Why It’s Important for Your Body to be Hydrated  
Episode 19, Lifestyle Medicine for a Healthier You  

Credits:
Host - Dr. Sabrina Falquier, MD, CCMS, DipABLM
Sound and Editing - Will Crann
Executive Producer - Esther Garfin
©2024 Alternative Food Network Inc.  

Dr. Sabrina Falquier is a board-certified physician and a leader in Culinary Medicine. She specializes in bridging the gap between scientific evidence and the actual food on your plate, empowering listeners to use the kitchen as a place of wellness and healing.

Show Topics Include: Nutrition, Food as Medicine, Microbiome, Metabolism, Weight loss, Gut health, Healthy recipes, Health, Inflammation, Longevity, Blood sugar, Protein, Magnesium, Sleep quality, Immunity, Hormone balance, Sunday meal prep, Medically tailored meals (MTM), Produce Prescription (PRx), Prevention, Teaching kitchen, Health equity, Evidence-based nutrition