The Holiday Diet Book v0

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Tradition Mixed Novelty

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The Holiday Diet

Tradition Mixed Novelty

ISBN : 999-9-9999-9999-9

All rights reserved.

All rights reserved by publisher. No part of this publication may be reproduced, stored in a

retrieval system, or transmitted in any form or by any means, electronic, mechanical,

photocopying, recording or otherwise, without either the prior written permission of the

publisher or a license permitting restricted copying.

This book may not be lent, resold, hire out or otherwise disposed of by way of trade in any form

of binding or cover other than that is which it is published, without the prior consent of the

Publishers.


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Brief from the history...................................................................................................................... 1

Traditional Holiday Meals Around .................................................................................................. 4

Dieting versus Eating ....................................................................................................................... 6

Horrors with Holiday Food .............................................................................................................. 7

Avoid Eating During the Holidays ................................................................................................... 9

Watch What You Drink ................................................................................................................. 11

Say Yes to Party Food! .................................................................................................................. 13

Guide# 1: Soup is the starting point ......................................................................................... 13

Guide# 2: Yes Cheese List! ........................................................................................................ 13

Guide# 3: Hot Chocolate Please! .............................................................................................. 14

Guide# 4: Roast Rather frying!.................................................................................................. 14

Guide# 5: Sip Your Cocktail! ...................................................................................................... 15

Guide# 6: Destroy your Appetite! ............................................................................................. 15

Guide#7: Be part of party! ........................................................................................................ 16

Guide# 8: Turn Background to Zero! ........................................................................................ 16

Guide# 9: Wise Dips! ................................................................................................................. 16

Guide# 10: Let the Aroma fill environment! ............................................................................. 17

Guide# 11: Hold a Clutch .......................................................................................................... 17Guide #12: Wide-angle Scan! .................................................................................................... 17

Guide# 13: Away from Buffet .................................................................................................. 18

Guide# 14: Yogurt for cooking! ................................................................................................. 18

Guide# 15: Breakaway! ............................................................................................................. 18

Guide# 16: Be a Smart Cookie! ................................................................................................. 19

Guide# 17: Bean the pattern! ................................................................................................... 19

Guide# 18: Healthy Gravies! ..................................................................................................... 19

Guide# 19: Lighter dress! .......................................................................................................... 20

Guide# 20: Cranberries at home! ............................................................................................. 20

Guide# 21: The Right Cut .......................................................................................................... 20

Guide# 22: Fruits and the End of Race! .................................................................................... 21

Guide# 23: Only the Right Slice! ............................................................................................... 21

Guide# 24: Be Crust less! .......................................................................................................... 21


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Guide# 25: More Fat to Low Fat! .............................................................................................. 22

Quick and Easy Recipes ................................................................................................................. 23

Spinach and Bacon .................................................................................................................... 23

Sweet Potato and Honey Butter ............................................................................................... 24

Fennel and Cabbage Slaw ......................................................................................................... 26

Spaghetti String Beans .............................................................................................................. 27

Cookies ......................................................................................... Error! Bookmark not defined.

Pistachio and Cranberry Biscotti Recipe .................................. Error! Bookmark not defined.

Chocolate-Coffee Meringue Recipe ......................................... Error! Bookmark not defined.

References ....................................................................................... Error! Bookmark not defined.


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1

You are now on or may be planning just nearby holiday or vacation as you love to call it! You

know that those holidays or vacations are seasonal, repeating every year after year for ages and

ages. Because they were repeating for generations, there were some memories taken back as

reminders of sweetness of past to make present holiday memorable, and adding things to talk

about, and just letting you to meditate the joining memories of past and relax.

Repetition year after year, season after season, generation after generation, made a strong

watermark in our minds to do repletion. And every holiday season that you pass, you go

through same routine, and one area of repetition is in with your food. The menus, the styles,

the tastes, the aromas, the environment you are going to entertain your food, remains same or

just a little changed, but foundationally unchanged. Because of that they became a tradition to

include those food items in your holiday menus.

Various stories from around the world explain reasoning why they became a custom. Let us see

the unknown but commonly stories about the historic side of few food items that appear everyyear when it is called Holiday Season!

To keep the little kids in a Christmas pageant cool and quite, a priest was supposedly invented a

candy with a shape of a shepherds staff, is customarily known as Candy canes.And this is to

come out only during Christmas season.


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Originally made with strong ale, just relates to an English drink sack posset is known as

Eggnog. It is made from dry Spanish wine, egg and cream.

Most holiday traditions have a origin of German. Baked in shapes of houses or some other

shapes, a specialty from Nuremberg was well known as Ginger Bread. And there are many

other traditional stories attached to this Ginger bread as well.

Chopped meat and suet, preserved with spices and sugar, and covered with lots of sprits was

called Mincemeat.With modernization versions start starring use of meat has become very

rare.

Meaning dust an old English word Mullwas used to name wines that was dusted with spices.

Those spices that use to dust those wines were reminiscent of the gifts to the Baby Jesus Christ

by the wise men.

Pudding is everyones favourite. And Plum pudding is common when during holiday season.

Plum Puddingas it is very well known is a fruit cake which is tastier when it was left for aging.

Stirring Up Day, or the last Sunday before Advent is well known not just for prayer time, butthat is the day that remind the cooks of church to be ready and cook their puddings early. And

Plum pudding goes dates backs to Druids who reported to make similar as an offering for the

winter solstice.

When the weather is cold enough to provide natural refrigeration, fresh meat was slaughtered

and roasted and commonly got its name as Roasts. The season in December was the time


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that roasts were so prominent. What is left was salted, cured, corned or smoked to preserve for

later use. Some may have gone to make traditional mincemeat to use in next year.

Giving a sounding name as old Anglo-Saxon greeting was hale meaning be hearty, a mixture

of ale and sherry was named as Wassail. Wassail is used to garnish of toast giving us the

phrase to drink a toast

Now around the world, there are many other food became traditions during holiday season!

Will look at them in next pages to come!


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Many of us have our own traditions, depending on culture exposed to and availability of

resources. But there is some special dish or food we make during our special holidays. Just

peeks into some common are listed below, and remember, this list is never ending.

12th Night- King Cake

4th

July- Salmon, Steak, Burgers, BBQ Chicken or Ribs grilled outside

Chinese New Year- Chinese food of varying menus. Always includes spring rolls and tangerines.

Easter- Ham, Lamb, Rabbit or Duck are very special. Scalloped potatoes, Fresh peas, Parker-

house rolls are added varieties.

Halloween Basically different kinds of soups with French bread and cornbread

Memorial Day Usually BBQ, burgers or hot dogs. Potato or Pasta salad, Southern Baked

Beans, with sliced fresh Tomatoes and Vidalia Onions, Chocolate is common.

New Year Prime rib, lamb or steaks, Champagne and hors d'uvres,


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St. Patrick's Day- Irish boiling bacon, cabbage with carrot & onion, fried potato furls, Irish soda

bread, assorted Irish cheeses, coffee with Bailey's Irish Cream.

Summer and fall Mainly BBQ, Grills and Smoked food

Thanks Giving Turkey, duck, Cornish hens, or quail

Valentine's Day- Dessert filled with Strawberries

Christmas - Turkey, Goose, Duck, Beef


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Vacation and holidays! Those are the two time slots that there will be a grand fiesta of food

around you. The aroma, presentation and excitement bundling invites you to sit and enjoy the

rich good taste of the food on table. Food is all about energy. Energy is all about calories.

Calories are all about making you fat! Means, making you sick one day in near future.

You are the one to be in control of your own health. You cant point finger to anyone later

claiming they make you fat! So control yourself. It is not difficult to control, while the party goes

on at it climax. Experiencing those lovely dishes all permitted to you. There are many ways you

can get ready for the party.

First step and the compulsory thing are to know your caloric intake per day. Average adult need

anything between 1,200 to 2,000 calories for maintain a healthy daily life. So ensure you are

very clear on your need. Second step is to know food types and their energy levels. No needs tokeep a measurement guide with you always, just train yourself to analyze by vision.

Eating is eating without control. Diet is eating with control. You control your food, means you

control extra energy pumping and storing in your body. With control you are free to be active

and enjoy the rich aroma rich food on table during your next holiday season!


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Holidays are the season that you sure will tempt for food. With medical research carried out by

New England Journal of Medicines, discloses that every holiday season is sure going to add one

pound of extra weight to your body. But you can enjoy while escaping those landmine trap kept

on the table just in front of you, with a simple act. Be selective! That is it! Consider the

following guides when you about to share a portion to your plate.

The skin of chicken and turkey are greatly designed landmines. Contains very well saturated fat,

and carries a high caloric value compared to crabs or high protein rich food. Similar is true with

red meat. Avoid the skin or red meat.

Loaded with butter and high fat meats and processed foods like sausages come the tasty food

known as stuffing. Stuffing is so high in its food energy value and four scoops may add up about

2000 calorie to your day energy intake. And they come bundled with lots of salty things that

make more water retention in your body. Avoid them and replace with something healthier.

Packed with many healthy fats, vitamins and also most required minerals and other micronutrients, there comes another mine known as Pies. Comes in variety of tastes and flavors and

have no difference to a stuffing in food value. The ingredients used are so high in caloric value

and for a person that concerns with his or health, those come under land mine foods.

Selectively avoid them. But it is not to say you are not allowed to taste a small portion of it.


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Egg, heavy cream, sugar, and alcohol are used to make the most popular holiday drink Egg-

nog. One cup containing about 350 caloric value alarms you to be cautious. Cocktails too are in

horror drink category and next time when it is been served. Just avoid those which were made

with alternatives and artificial sweeteners too.


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That sounds a little odd. Of course yes. You should not avoid eating during your holidays! And

what you can do is avoid eating too much. First look at your daily schedule during a holiday

season. Your day is filled with family gatherings, parties, cocktails, dinner, beach parties, and list

goes on. Each day you may have to attend at least two or three in average, or you may be

having it at your place. Or if you are gone with a crew of friends, then that is open from day

break to day break.

Consider things you cannot avoid much during holiday season. You can say no to swimming, or

playing, or jogging, but not easy when it come to food. All once a year menus are inviting you to

taste them. They are so tasty and you crave to have one extra spoon from many dishes. Yes

that is once a year, but what is the harm.

There is no much harm, eating once a year something you love to eat, but, every extra cookie

that you eat a day simply adds to one pound every year. So if you have already gone with that

lifestyle for 25 years you have already gained 25 pounds to your body weight and that is extra!

Some have reported to gain four to five pounds a year!

But nothing much to worry, just simply follow what said before! Avoid eating too much! Just

simple as that! Never every worry about skipping any of your meals, break-fast to dinner every

main meal you must have and should enjoy with the party!


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Never let yourself turn in to an eating-machine overriding your practiced way of life maintaining

a healthier, sexier and stronger you. Selectively pick the low caloric food and you can keep the

quantities within limits at each meal, so you wont get disturbed at all.

If you love to taste some of those rich foods, go ahead, and always use a smallest portion than

regular. This is one fun way for you to re-compile the formulation of your daily food intake

while being in control of your energy levels, just by you.

It is also recommended to have some high fiber food before you join the party. This is one waygood way to feel full during the party keeping the need for food at a lowest possible degree.

And be watchful that you are closer to veggies and salad rather high caloric meaty food.

Just be a little fast to run through the buffet and fill your plate soon with varieties but with

small portions, and looks so greener rather brownish! And dont hang around that area much so

you can avoid the temptation as much as possible. Be with the common phrase: Out of sight is

Out of mind.

Pacing out your time in between bites too help you to overcome eating more at holiday parties.

Once your plate is filled with smallest portions of your food, be with others who haveskyscrapers on their plates. Keep your fork down on plate and take more time to watch

surrounding or talking with your friend around rather getting glued into you food plate. You are

not in a food race!

Know your energy point! Be within that level, and you will feel safe and enjoyed the holiday,

and also the next years to come.


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Holiday season is a time that filled with varieties of traditional customary and new inventive

drinks to be sitting in front of you and inviting you to taste them. What they may cause to you

after consuming them you dont know. It is your health and fitness that you are managing

throughout the year and dont make those liquids coming in decorative presentation destroy

what you gain, maintaining a healthy lifestyle.

You can easily add 250 or more extra calories to you controlled dietary pattern, by loosening

your belt and letting a glass of eggnog goes down your throat. This will harmlessly add few

extra pounds to your body weight.

High sugary drinks are dangerous and while directly hampering your health and weight you

have to be very watchful on what you select to drink. Always it is better to settle with a fresh

juice rather anything artificial or sugary or salty.

Mixed drinks or normally called cocktails are rated danger zone drinks. Vodka tonic drink is

higher in caloric value than a glass of wine or a light beer. But comparatively champagne ismuch lower in energy content.

If you crave to be in party with your cocktail glass in hand, you can do so by exchanging tonic in

vodka with soda. While alcoholic drink stimulates your appetite, be enjoyed with it while seat in

a cool corner in the party room.


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We all know alcohol is not so good for health. But the dangerous point that hardly discussed

about alcohol is weight gain ability. An occasional drink wont boost your poundage, but as

those are going to be freely on the bar table during holiday season, you may tempt to discover

the newness of it. Cocktails are lovely and fruity in flavor but never be fooled by the bartenders

word.

Add cola drinks directly into danger zone drinks and avoid anything even that is mixed with cola

drinks. Once you let it go through your tongue the taste will prompt you for another round, not

just today but for sure tomorrow also.

It is your who are administering your health and body, and letting your mind and soul to enjoy

the spirit of the holiday season, with your loving family members, relatives, and long lasting

friends. Be readily watchful with what you drink while enjoying the party.


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Never get worried that you cant enjoy the tasty traditional holiday food and drinks that come

out on to your table top just once a year. You are very free to be in the party and enjoy the

amusement of it, while experience everything without let them harm your maintained body

figure and healthiness. There are thousands of proven tips and tricks to do so and this book is

not enough to known in full. But listed below are few guides that may give you a foundation

stone to build up your own fort of safety.

Sip a soup before your main meal. This will let you eat average 20% or a little more during your

main meal. Though you have a variety of tasty veggie and non veggie options, be stick to veggie

soups.

You can find an unlimited number of varieties and varying tastes of cheese that come to your

party table from every corner of the world. Keep Goat cheese is a softer cheese and mozzarella

cheese in your Yes Cheese list and reduce the cheddar and blue cheese varieties.


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Traditional eggnog drink will tempt you to taste it during the season. But are you ready to

sacrifice your health? Replace eggnog with Hot chocolate drink, which itself is an antioxidant

and rich with calcium.

Introduce side dishes that are roasted. Bring the natural flavors and healthiness of food by

simply tossing them in a pan with a little olive oil, salt and pepper and then baking in a

moderate oven for about half a hour. For veggies your time will come down to about 8-10

minutes. And you can ignore the use of butter, cream sauces and sugary glazes in full.


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Selectively make your cocktail. Let bar tender guide you available options and select drinks

those are having low caloric values which could be used as a replacement. Never drink your

cocktail. Simply sit and sip enjoy your cocktail, till the heat of the party is over.

When your main meal is about to be served be in a mood of not feeling hungry. Odd thing! Yes,

that sounds really odd! But that all you have to do. Be an active member of the party by doing

what told. Eat plenty of healthy snacks before to the meal, and that will reduce you food intake

during main meal, helping keep in track with your healthy dietary plans.


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Never be worry to think what would be there on table for dinner. Just in advance be prepared

to ensure that your food is ready on table. Just tell your friends, relatives and family members

or the party host that you too with to contribute with some tasty food! Make your healthy dish

and bring that with you to the table. Make it different and matching with menu, so others too

join tasting it, while you will enjoy the double benefit of being in party, and not having difficulty

finding your food.

Especially the women tend to eat double the quantity when the background is filled with a little

loud music. Turn down the volume of music set up and introduce some soft instrumental music

rather. Make the eating environment so peaceful, and so calm, and your body automatically

adjust by responding your energy need at a lower level.

Blue cheese, artichoke, crabs dips are very common that can easily add a minimum 100 calories

with a single scoop. Replace the dip with something like salsa (the best as it has only 4 calories

per tablespoon) or to hummus or to your own low energy version of any famous dip.


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Feel full by smelling the food first. By smelling your food, you let body feel the flavor and taste

much before they touch your tongue. As you feel full, your intake of food will sure become

lower. Pause between bites to ensure you have passed more time allowing small quantities

goes in.

If you are a woman it is much easy to go to the party and enjoy it, with an occupied hand! Carry

your clutch with you in one hand. It is stick to your hand so you cannot keep it out even for a

while. You can reduce the opportunity by engaging with more foods, by holding a drink your

other hand. You are safe now, and you tactfully avoided the possible weight gain pain during

your lovely holiday season.

Just do not blindly fill your plate from one end to the other while at the buffet. Take few

seconds to scan the whole buffet area for what is available. Be very choosy and let only thoseyou are sure wont disturb you with weight gain come and sit on your plate. You can peacefully

add two three items that you really love to have. And fill the gap with safety!


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When a subject is just within your sight, you are tempted to have it. Doesnt matter what it is. It

is true with food as well. When at your lovely holiday party, try to spend more time, where you

wont get a direct influential view of the food table. That is how you be safe with unwanted

eating habits during your holiday season.

Sour cream is a major ingredient in many high caloric food recipes that you love to eat. You still

can be with safe ground by replacing those cream stuff with nonfat plain yogurt. You reduce the

energy content while adding more calcium into your food.

Breakaway from traditional food! Change cooking pattern of your favourite traditional holiday

meal. Swap baking with roasting! It will do the magic by removing more energy contents, like

fat, burnt away while roasting. You can apply this for meaty stuff easily. And it is not limited to

meaty stuff, you can think creatively for other stuff as well by swapping the cooking style!


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Special dessert are always delighting invites during every holiday season. Each holiday has its

own special variety to come out to your table. They come out specially designed and stuffed

with a load of calories that makes you easy to take more energy and store inside your body. But

you are not looking for a way to store energy, but to be with holiday with fun and be safe withextra calories. Be a smart cookie when you pick your next cookie!

Creamy soups filled with cheese and fried onions make your friendly fiber rich bean into a

landmine on table. Infuse the flavor of your favourite veggie with some olive oil, shallots,

parsley and other thing that goes well hand-in-hand. Change the pattern!

Mushrooms have a meaty flavor that you can add to give your gravy a healthy taste of meat.

They come filled with micronutrients like selenium and vitamins like Vitamin B12. Make a little

garlic into your special holiday gravy that now flavored with Mushroom!


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Change your way of cooking your holiday special stuffing. Add more herbs, fruits, vegetables

and whole grains to the mix and back them separately. Dont think of that added flavor by

cooking it inside the bird itself. Enjoy the freedom of being safe and lighter.

Cranberries are something everyone loves to have during its seasonal holiday time. Change the

pre-made cranberry can usage with homemade sauces. Replace sugar content with honey, and

it is healthier. You can replace water with orange juice to make it a varying flavor and rich in

vitamins.

When you select birds for your holiday meal, select the skinless birds. Be selective between redand white meat and always say Yes to white meat. Fish and seafood are good sources of

healthy Omega 3 fatty acids, and include them in your menu. Redefine the recipes with low fat

and high protein natural substitutes for many ingredients, and add flavor with a change cooking

process and be a winner!


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You have to end your food race during any meal time. And it is a better finish if you add fruits

replacing those traditional desserts! Mix fruits like pineapple, papaya, mango, grapes, banana,

apple and strawberries and tingle it with a dash of a lime or a lemon and make your sweet

nourishing tropical fruit salad appealing at the table.

Lemon meringue, pumpkin or sweet potato pies are better to replace those high energy apple

or pecan pie. Keep the pie no more than three to three and a half inch thick. And enjoy the pie

that is not going to add few pounds at the end of every holiday season!

Crust of your pie is where you add more fat than its meaty part. Leave the bottom part of piece

of pie on plate, helps at least slashing 125-150 calories per serving. Be creative for your next

holiday season. Invent and make a new Pie Crust less Pie! Be innovative and be in shape!


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When you and your friends or family members are getting ready to make plans for upcoming

holiday season which is few weeks away, join them while planning. Ask their permission and

swap more fat ingredients to low fat ingredients, without changing the taste and mood of the

food. If your recipe contains evaporated milk easily swap it with non fat milk. Lowering the fatcontent and make the food safer for everyone!


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Here we are now. Let it be the time to look at some quick and easy recipes that you can

introduce to your table, during your holiday season. These recipes may not be in those age old

traditional food list. But you are initiating a step to introduce something new today, and

repeating for few years, that eventually become a habit that turns to a tradition. Be free to give

that to your next generation, spread among your friends, and family tree. Influence them to

introduce something new and healthy, that wont hamper your hard maintained healthy eating

lifestyle that helped you maintain a better healthier, sexier and stronger you are.

Vegetable dishes can influence its flavor when you sprinkle a little savory over it. Bacon is one

good companion when your vegetable selection is spinach. Both are known to be quick to table

ingredients.

Portion serves: 2

Preparation time: about 5 minutesCooking time: about 10 minutes

Ingredients

Olive oil 1 teaspoon

Chopped Bacon 2 strips


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Sliced garlic 2 cloves

Balsamic vinegar 1 tablespoon

Fresh spinach leaves 10 ounces

Enough Olive to fry Bacon

Instructions

Fry the bacon strips coated with a little olive oil in high heat till it is dark and crispy. Leave on a

paper towel to drain excess oil. Leave about 1 teaspoon of oil on pan and drain the rest. Lower

the heat to moderate low, and add garlic to pan and saut for about 1 minute until you smell

the fragrance. Add Balsamic vinegar and let it reduce to about half.

Add spinach and drizzle the teaspoon of olive oil over it. Toss the spinach few times till it gets

coated well with oil. Leave it for about 2 minutes over heat, and top it with crispy bacon bits.

Serve immediately to table.

If you are microwave cook, you sure love this dish. This side dish comes with a flavor packed

with rich taste when you couple it with some sweet butter. You are free to vary the flavor by

pairing with a salad to make a light dinner.


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Portion serves: 1

Preparation time: about 5 minutes

Cooking time: about 5 minutes

Ingredients

Medium size Sweet Potato - 1

Honey-Nutmeg Butter 2 teaspoons

Ingredients for Honey Butter

1 stick Softened unsalted butter 1 stick

Honey 2 tablespoons

Nutmeg of a teaspoon

Cinnamon a pinch

Salt a pinch

Instructions

Clean wash and dry the sweet potato. Use a fork and make few punctures in it. Keep a paper

towel on your microwave-safe dish and rest sweet potato on it. Set the heat to High and cook

for about 4-5 minutes. Make sure you turn it over after 2 minutes.

Mix butter with honey, nutmeg, cinnamon, and salt until it is fluffy and even. Scrape to a small

size bowl and put in side refrigerator for about 30 minutes. Soften it slightly when ready to use.


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Slaws are very healthy and can be used any time of the year, and not limited only during

summer holidays. Their unique taste always remains unchanged even in deep winter. There is

no cooking but chopping and mixing. Make it during your holiday vacation and give your guest

an unexpected surprise by adding crispy new flavor of fennel and cabbage slaws.

Portion serves: 4


Cooking time: Zero minutes

Ingredients

Juice of Lemon - 1

Mustard 1 tablespoon

Cider vinegar 2 teaspoonsSugar 1 teaspoon

Salt teaspoon

Neutral or Olive oil 1 tablespoon

Fennel Bulbs cleaned finely slice - 2

Small sized Red cabbage finely sliced - 1

White and green parts of Scallions, finely sliced - 4


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Instructions

Mix all ingredients in a medium to large size bowl. Just toss them to combine well, and serve to

table.

A common vegetable, prepared and served in an Italian style is known as Spaghetti String

Beans, and there is no real spaghetti in this dish. A healthy and satisfying dish flavored with

Parmesan cheese, olive oil and garlic will give you and your guest an amazing experience of a

new flavor in your next holiday season.

Portion serves: 3


Cooking time: about 5 minutes

Ingredients

Green beans pound

Pressed Cloves - 1

Olive oil 1 teaspoon

Butter 1 teaspoon

Parmesan Cheese, grated cup


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Fresh ground black pepper teaspoon

Salt

Instructions

Use about teaspoon of Kosher salt over chopped garlic and chop it again allowing to break upthe pieces. Boil a large pot of water. Clean and trim the ends of string beans. Add a little salt to

water and then add string beans to it. Let it boiled for about 4-5 minutes. By this time beans

should not taste raw. Drain water from pot.

Toss string beans with butter, pepper, Parmesan cheese and olive oil. Serve hot to table or

leave till reach room temperature.

Documents

The Holiday Diet Book v0