CTX trainer talks about healthy alternatives for holiday recipes

Posted at 10:38 AM, Nov 15, 2017
and last updated 2018-05-16 10:37:32-04

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.

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