Go Cranberry

 

A post workout meal may be the most important meal of the day.

A simple sandwich is a really good way to replenish depleted cells with adequate protein, carbs, and fat. And our roasted turkey with cranberry sauce hits all the marks. 

Cranberry Sauce

a seasonal staple at yourgoodcarma.com. enjoy the cranberry sauce recipe, stay for the shopping list and the seasonal funny at the end.

 

Cranberries are super sour but are only 25 calories per 1/2 cup so adding a bit of sweetener is not going to through the calories out of whack.

Plus cranberries provide a healthy dose of vitamin C and fiber to your anytime meal. Use this cranberry sauce with yogurt and granola in the am, enjoy it on a turkey sandwich for lunch, or toss it into the blender with the ingredients of your afternoon smoothie.

INGREDIENTS

  • Cranberries - 16 ounces, 1 bag, or 450 grams
  • Water -  ¼ cup
  • Maple Syrup  - 3 Tablespoons
  • Orange juice  - 1-2 Tablespoons
  • Ground Cinnamon - ½ teaspoon

 INSTRUCTIONS

1. In a heavy saucepan on medium, cook cranberries in ¼ cup water.
2. Berries will begin to break down and release juices. As berries break apart add 3 T maple syrup.
3. Allow to simmer on low until berries are mostly broken. Keep heat low. Sauce will be runny at this point.
4. Remove from heat and allow the sauce to cool slightly. Sauce will thicken as it cools.
5. Add 1-2 T orange juice.
6. Add ½ tsp ground cinnamon.

1 Serving is 75 grams or about 1/3 cup
(Recipe makes approx 6 servings) 

Calories and Macronutrients/per serving 
protein .4 grams
carbohydrates 17.8 grams
fat .1 gram

 

MEAL SUGGESTION

  • We used sourdough bread in this meal suggestion but you can use any bread that you have on hand.
  • We have eliminated mammals from our meal suggestions and subsequently dairy as well. But meet this meal where ever you are. Add cheese instead of mayonnaise if you prefer cheese as the fat source instead of mayonnaise.

 

sourdough bread - 2 slices or 50 grams 
sliced turkey -  palm size portion or 100 grams 
vegan mayonaise  - 1 T or 12 grams 
cranberry sauce - 1 serving or 75 grams 
lettuce - a few leaves or 10 grams

Approx. Calories and Macronutrients/per Sandwich

Calories 430
protein 34 grams
carbohydrates 48 grams 
fat 11 grams 

 

 A bit of holiday cranberry comedy by Brian Regan

 

Shopping in December 

 fresh produce of the Season - December

Apples
Fresh Cranberries
 

Greens
Lettuces
Spinach
Arugula

Non-Starchy Vegetables
Green Beans
Cabbage
Celery
Mushrooms

Cruciferous Vegetables
Broccoli
Cauliflower
Brussel Sprouts

Onions
Green Onions
Onion
Red, Yellow
Or White
Shallot
Garlic
Leeks

Root Vegetables
New Potatoes
Beets
Carrots
Parsnips
Horseradish

Winter Squash
Pumpkin
Butternut Squash
Or Delicata, Acorn 

 

At yourgoodcarma we create balanced meals that are calorie conscious and macronutrient balanced. So that you can create meals at home that satisfy your desire for delicious food and sustain optimum health. 

 

 

 

Reverse engineer the old standard of how meals are created.
Begin with a seasonal vegetable and then build a meal by adding in lean protein and healthy fats.
Keep it macronutrient balanced and calorie specific to your goals.

To get help with your plan, join the seasonal reset.

Seasonal Reset