To celebrate the holiday season, we have some great holiday recipes courtesy of one of our nutrition colleagues, Lauren K. Although suitable for holidays, these dishes sound great for anytime! Lauren hosts a Cooking with Lauren K on WTAJ’s Central PA Live Show and she has a new cookbook featuring healthy meals that won’t break your budget. She’s also worked with our TotalCare Wellness Nutrition Coaches on several projects. Lauren was gracious enough to let us feature a few of her recipes here on our blog.

We’ll give you the intro to each, then click “more” at the end of the post for full recipes and nutrition information. And a reminder to our Members – if you need healthy eating tips to get through the holidays, call a Coach!

Italian Chicken Roll-Ups with Christmas Pasta








The holiday season is my favorite time to have a few friends over for some festive food and cheer. This meal takes less than an hour from start to finish AND costs under $20 for 6 people. In addition, it’s only 510 calories per serving! Get ready to bring Christmas to your table with this budget and waistline-friendly feast.

Total Time: 45 minutes
Servings: 6, 2 chicken roll-ups and 1 cup of pasta
Total Cost: $19.59

Butternut Squash Salad with Carmelized Onions and Feta







I made this recipe during a demonstration to my students about how you can turn left over ingredients into a new dish. The mixing of these summer harvest flavors and balsamic vinegar taste wonderful. It will be a great addition to your holiday table for sure!

Total Time: 35 minutes
Total Cost: $10.41
Servings: 6 one-cup servings

Apple Pie Smoothies








Instead of having a slice of leftover apple pie for breakfast, make one of these delicious smoothies instead! They are full good nutrients and will add some protein and fiber to your morning meal, in addition to cutting out loads of sugar and fat from your pie filling and pastry crust.

Total Time: 15 minutes
Servings: 4, about one cup each
Total Cost: $3.08



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