CTX trainer talks about healthy alternatives for holiday recipes

Posted: 10:38 AM, Nov 15, 2017
Updated: 2018-05-16 14:37:32Z

For the Nov. 15. edition of Central Texas Living Ann Harder spoke with Jan Michaelis, a trainer at WRS Athletic Club.

During the interview, Michaelis shared two original recipes and one from littlebroken .

She says the recipes are healthy alternatives for holiday dishes.

The recipes are as following.

I Can't Believe It's Not Mashed Potatoes Side Dish:

Serves 6-8
Calories per 1/2 serving: 40 


  • 1 head of fresh cauliflower, cut up
  • 2 tablespoons unsweetened almond or coconut milk
  • 1 tablespoon grass fed butter
  • 1 1/2 teaspoon garlic powder or salt-free garlic and herb mix
  • Salt and pepper to taste if needed
  • Optional: 1-2 teaspoons ground horseradish (not the creamy)


  • Stream or boil cauliflower in water until soft - about 15 minutes
  • Place in bowl and pour milk over the cauliflower
  • Blend with an immersion blender or blender, add butter and garlic powder and blend until smooth
  • Season with salt and pepper and serve immediately
  • May add horseradish for more of a "kick"

Crustless Pumpkin Pie:

Serves 8
Calories per serving about 75
Dairy free and gluten free


  • 3 large eggs
  • 1 15 ounces can pumpkin puree
  • 1/2 cup raw honey
  • 1 cup almond milk
  • 1 tablespoon vanilla extract
  • 1 1/2 teaspoon pumpkin pie spice


  • Preheat oven to 350 degrees
  • Grease a 9-inch pie plate with coconut oil
  • Mix all ingredients together in a large mixing bowl or blender
  • Pour into pie plate - may top with streusel topping or not
  • Bake for 50-55 minutes until center appears set and toothpick comes out clean
  • Let cool
  • Serve immediately or store in fridge

Butternut Squash and Cranberry Quinoa Salad

Serves 4


  • 3 cups butternut squash, chopped
  • 1 tablespoon olive oil
  • 1 cup uncooked quinoa
  • 1 1/2 cups water
  • 1/3 cup dried cranberries
  • 1/3 cup red onion, finely chopped
  • 3 tablespoons toasted pumpkin seeds
  • salt and black pepper

Balsamic Vinaigrette: 

  • 1/2 cup olive oil
  • 1/4 cup balsamic vinegar
  • 1 teaspoon honey
  • 1 teaspoon Dijon mustard
  • 1 garlic clove, minced
  • salt and black pepper


  • Preheat oven to 400 degrees
  • In a large bowl, toss the butternut squash with olive oil. Season with salt and pepper, to taste. Arrange coated squash on a baking sheet in a single layer. Roast for 20-25 minutes or until squash is tender and lightly browned
  • While the squash is roasting, rinse quinoa under cold water until water runs clear. Place quinoa and water in a medium saucepan. Bring to a boil, reduce to a simmer, and cook partially covered until liquid is absorbed - about 20 minutes. 
  • To assemble the salad, combine the cooked quinoa, roasted squash, cranberries, red onion, toasted pumpkin seeds in a large bowl. Add the vinaigrette and mix until combined. Season with salt and pepper, to taste. Chill in the refrigerator for couple hours and serve. 
  • Balsamic vinaigrette: whisk all the ingredients in a small bowl combined. Season with salt and pepper, to taste.

Copyright 2017 KXXV. All rights reserved.