Healthy Holiday Eating Pt.2

2 Healthy Easy Recipes
~ Home for the Holidays ~

Healthy Sweet Potato Casserole

5 Servings (about 1 cup per serving)


2 lbs sweet potatoes, diced (with skin) (about 2 each)

½ cup milk, 2%

½ cup ricotta cheese, part skim

3 Tbsp butter, unsalted

½ tsp ground cinnamon

Topping – 

1 Tbsp butter, unsalted

¼ cup almonds, sliced, unsalted

¼ cup pumpkin seeds, unsalted

3 Tbsp dried fruit, chopped (such as medjool dates, cranberries, raisins, apricots)

¼ tsp salt

½ tsp black pepper (optional)


1. Preheat oven 350 degrees F

2. Wash sweet potatoes and dice, keeping the skin on

3. In a saucepot, boil water and add potatoes for 15-20 minutes

4. Once potatoes are soft, add to a mixing bowl and mash

5. Mix in milk, ricotta, butter, cinnamon, and salt

6. Spread in a 8×8 baking dish

7. In a small bowl, melt butter and mix in almonds, pumpkin seeds, and dried fruit

8. Sprinkle over sweet potatoes and bake for 15-20 minutes (all ovens are different)

*Choose unsalted and low sugar ingredients when possible

Nutrition per Serving: 333 calories, 7g protein, 44g carbs, 7g dietary fiber, 14g fat, 7g sat fat, 239mg sodium  

Maple Dijon Salmon

Low sodium dish

4 Servings (about 3-4 oz per serving)


1 lb salmon fillet (or 4- 4 oz pieces)

2 tsp olive oil

1 Tbsp whole grain dijon mustard

1 Tbsp maple syrup

1 ½ tsp fresh rosemary, minced

1 lemon, zested (or 1-2 tsp juice)

¼ tsp black pepper

¼ tsp salt (optional)


1. Preheat oven 450 degrees F

2. Mix together dijon mustard, maple syrup, rosemary, lemon, and black pepper (marinade)

3. Place salmon on a baking sheet and lightly drizzle with olive oil (salt optional)

4. Spread Dijon mixture evenly onto the salmon

5. Bake for 8-12 minutes (all ovens are different), until 145 F

Nutrition per Serving: 168 calories, 23g protein, 4g carbs, 0g dietary fiber, 7g fat, 1g sat fat, 132mg sodium    

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Create a website or blog at