24 NOVEMBER 2022 Plant - based Wellness Owner of YouCare- SelfCare, a private wellness practice specializing in plant-based lifestyle and disease prevention. youcare-selfcare.com BY MIRIAM HAHN The holidays are upon us, which means busy weeks, weekends and healthy routines are probably going out the window. With a little extra planning, folks can continue to exercise and eat right so that when January starts, they are energized for the new year. P.S. YouCare-SelfCare wellness classes start in January! Here are some quick tips to gear up for a healthy holiday season: • Make weekly batches of overnight oats and chia pudding for breakfast. • Stick with an exercise plan. • Eat something before holiday parties, so you don’t go crazy with unhealthy party food. • Think about adding a few plant-based options to your Thanksgiving menu. Here are a few to try: Keeping health in mind this holiday season Tomato Orzo Soup SERVES: 6 1. Sauté the onion and garlic in a little avocado oil for five minutes, adding water if needed, so they don’t stick. 2. Discard casing from sausage and add to the pan. Break it down with a wooden spoon until it resembles ground sausage. Cook for about five minutes on medium heat, stirring frequently. 3. Add spices, nutritional yeast, tomatoes and broth. Bring to boil, add orzo, lower heat to medium and cook for about seven minutes, stirring so the orzo doesn’t stick. 4. Stir in spinach and let wilt, then serve! Ingredients Directions • 1 onion, diced • 2 cloves garlic, minced • 1 package Beyond Meat Hot Italian Sausage • 2 tsp. Italian seasonings • 1 tsp. each: garlic powder, onion powder, oregano, pink salt • ½ tsp. each: pepper, red pepper flakes • 2 tbsp. nutritional yeast • 1 28 oz. can crushed, fire-roasted tomatoes • 3 cups broth (more if you want it thinner) • 1 cup orzo • 2 cups spinach Instant Pot Mashed Potatoes SERVES: 12 1. Peel the potatoes and cut into large chunks. Place in Instant Pot steamer basket (or on a rack if you don’t have a steamer basket). 2. Add one cup water to the Instant Pot, then add the steamer basket. Turn the valve on the lid to seal and set the timer for eight minutes. When the time is up, turn the valve on the lid to venting and release the steam. Make sure to stand back for the steam release. 3. Remove the basket and discard the water in the bottom of the Instant Pot. Empty the potatoes from the steamer basket back into the Instant Pot. 4. Add the broth, butter, parmesan, sour cream, salt and garlic granules. Using a potato masher, mash the potatoes to your desired consistency. • 3 lbs. Yukon gold potatoes • 1 cup water • ¼ cup broth • ¼ cup vegan butter (softened) • ¼ cup dairy-free parmesan cheese • ¼ cup dairy-free sour cream • 1 tsp. salt • ½ tsp. garlic granules • 1 tbsp. chives, chopped, for garnish Directions Ingredients Italian Salad SERVES: 6-8 1. Whisk up dressing and toss with salad ingredients. • 1 head romaine or red leaf lettuce, chopped • ¼ red onion, thinly sliced • 1 can artichoke hearts (drained) • ½ jar roasted red peppers (or 1 red pepper, roasted) • ½ cup toasted pine nuts • ½ cup Kalamata olives (optional) • ¼ cup olive oil • ¼ cup Braggs apple cider vinegar • 1 tsp. Italian seasonings • ½ tsp. pink salt • ½ tsp. pepper • ½ tsp. garlic granules • ½ tsp. pepper Ingredients Dressing Directions