Healthy Holiday Recipes for every occasion


Did you know the average person gains over 10 pounds between Thanksgiving and New Year’s? Don’t be average, be prepared. The trick lies in what you eat. Many of your holiday favorites can be modified with healthier ingredients. At your next holiday party, bring one of these sweet treats so you are guaranteed to to have a healthy alternative to eat, guilt free!

Peanut Butter Cups
1 cup smooth almond butter
2 Tbsp coconut oil
1 Tbsp Agave
1 cup dark chocolate
Himalayan salt to taste

Mix almond butter, oil and agave in a small saucepan. Place on the stove and stir constantly over a low flame until fully melted. Spoon mixture into 12 muffin tins and place the muffin tin into the freezer to melt the mixture. Melt the chocolate chips in a double boiler until chocolate is completely melted. Take the muffin tin out of the freezer and pour the melted chocolate onto each muffin. Sprinkle each muffin with salt. Place muffin tin back into the freezer to cool for over an hour. Makes 6 servings.

Chocolate Pumpkin Seed Protein Powder Cookies
1 scoop chocolate whey protein protein powder 
1 tsp toasted pumpkin seeds 
1 Tbsp flaxmeal
1 Tsbp coconut flour 
1 Tbsp nut butter (sunflower seed butter is also great)
2 Tbsp water or almond milk to make a paste

Mix ingredients together and Bake @ 300ish for 5–7 min on a cookie sheet. Serves 1.

2 large carrots, shredded
½ cup coconut sugar
1 cup melted coconut oil
2 eggs, whisked
1 tsp vanilla extract
1 cup coconut flour
½ cup tapioca flour
1 scoop Mo-Mentum Fitness Protein Powder
½ tsp pumpkin pie spice
Pinch of salt
½ Chocolate Chunks or chips

Preheat oven to 350 degrees. Mix together carrots, coconut sugar, coconut oil, eggs and vanilla extract to a bowl and whisk. Then stir in coconut flour, protein powder, tapioca flour, pumpkin pie spice and salt and mix until combine. Then fold in chocolate chunks. Using a spoon, scoop a rounded circle onto a parchment paper lined baking sheet, then press the cookie down with your fingers. Bake for 35–40 minutes. Serves 6–8.

Tasty Fruit Cake Bars
1 Tbsp dried cranberries
1 ½ cups cashews
1 Tbsp coconut oil
1 Tbsp vanilla bean paste
¼ cup shredded coconut
¼ cup pumpkin seeds
2 Tbsp chia seeds
2 Tbsp sunflower seeds
Pinch of salt

Blend cashews in food processor until crumbly. Add soaked dates, and blend well. Add in the rest of the ingredients, and continue to blend until incorporated. Press into a lined baking tray and set in freezer for half an hour before portioning. 1 bar = 1 serving.

Almonds with a Kick
2 cups almonds
1 Tbsp olive oil
1 Tbsp paprika
1 Tbsp cumin
1 Tbsp coriander
¼ Tbsp chili powder

Preheat oven to 250 degrees. Combine nuts, oil and spices together in a bowl. Transfer to a foil lined pan and bake for 25–30 minutes. Makes 1 serving.



The Lattimore Physical Therapy & Sports Rehabilitation Network was founded by Physical Therapists John and Cindy Shuman in 1992. Since then Lattimore has grown to 20+ locations in 4 different counties.

What’s unique about Lattimore is our patient experience. We tailor your 1:1 treatment around your individual needs, conditions and goals. With us, you’re more than just a number. You’re a member of our local community and we’re invested in your success. Call 1–888-PT ROCHS to experience The Lattimore Way!

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