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Changing Lives Through DNA Genetic Testing
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"Hostess with the Mostess": Holiday Eating your Genes & Jeans will appreciate

[fa icon="calendar"] Nov 2, 2017 4:08:03 PM / by Nicole Urban

Nicole Urban

 It’s that time of year when the leaves are changing colors and Fall is in the air. During the autumn season, we like to embrace our friends and family during all of the gatherings, delicious meals, festive events and memories we share. One of the best things about this time of year is all of the opportunities to cook with Fall flavors and spices, but it can also be very stressful taking on the role “Hostess with the Mostess”. You want your guests to be treated the best, so typically you clean the house, adjust the recipes for your guests, cook the food to perfection and lastly, you always want your guests to enjoy a good time. Did you know that many Fall ingredients are very nutritious? For example, the festive pumpkin -- not only is pumpkin delicious, but it is also a good source of vitamin A. Hosting can be fun when you have the right cooking ingredients and tools in your home and on your shelves. Let's break down some healthy and festive fall recipes that will allow you to succeed at being the “Hostess with the Mostess” this Fall.


Start the party off with some fun appetizers.

Guests love it when they can socialize over some delicious finger foods. Remember you don’t want everyone to spoil their appetites on appetizers, so try to keep it light and flavorful. Below are two balanced, nutritious options to choose from to serve to your guests.



AGS Salsa and lentils

1) Salsa with Lentils

Your choice of a low sodium salsa

Add ½ cup of lentils mixed into the salsa (Good source of protein)

Serve with flax seed chips, quinoa chips or black bean chips





2) Flatbread Pesto Shrimp Cauliflower Pizza

AGS Cauliflower.shrimp.pizza.png

Cauliflower crust

3 cloves of garlic

1 teaspoon of lemon zest

1 pound of fresh peeled, deveined, cooked shrimp

¼ cup of pesto

1 tablespoon of rosemary

½ cup of Parmesan cheese


Cooking Method:

Preheat oven to 400 degrees

Break cauliflower into florets and blend in a food processor until fine

Combine cheese, oregano, salt, pepper, garlic powder and 2 beaten eggs

Form dough pizza crust into a flattened out circle

Bake for 20 minutes

After crust is baked, add toppings and sprinkle the remainder of cheese on pizza.

Then bake an additional 10 minutes



Now for the main dish...

After your guests have enjoyed themselves over a few glasses of wine and savory appetizers it's time to bring out the main entrée. This dish should contain a combination of fats, proteins and carbohydrates. This could easily look like a nutritionally balanced salad or an alternative carbohydrate like a spaghetti squash pasta dish. Here are four flavorful Fall recipes to choose from to serve to your guests.


1) Kale Roasted Yam Salad

AGS acorn.butternut.squash.png

1 bunch of baby kale

1 roasted sweet potato

1 Tablespoon of sunflower oil

2 teaspoons of freshly squeezed lemon

1/4 cup of walnuts

1/3 cup pumpkin seeds

1/2 cup of cooked quinoa

1 cup pomegranate seeds

1/2 teaspoon sea salt

1/4 teaspoon black pepper



2) Apple Butternut Squash Soup

AGS butternut.squash.soup.png

1 medium butternut squash peeled and chopped

1 yellow sweet onion

2 medium pealed chopped apples

1 tablespoon of extra virgin olive oil

2 cups low sodium chicken broth

1/2 tablespoon ground cinnamon

1/2-teaspoon nutmeg


Cooking Method

Cut squash into 1 inch cubes

Add 2 tablespoons of extra virgin olive oil, onion, squash, and stock bring to simmer

Add pealed chopped apples

Cook squash until tender for about 15-20 minutes

Remove squash cubes with spoon and place into a blender to puree

Add pure squash, nutmeg, salt, pepper, cinnamon, and serve



3) Spaghetti Squash Carbonara

AGS Carbonara.png

1 jar of spaghetti sauce (look for a sauce with minimal ingredients)

1 teaspoon pumpkin pie spice

2 teaspoons paprika

2 teaspoons minced garlic

2-3 pounds of spaghetti squash

2 table spoons of olive oil

1 tablespoon of sage

1 pound of lemon peppered grilled chicken

½ cup roasted pine nuts

Optional -- 1/3 cup of cheese of choice



Cooking Method:

Preheat oven to 400 degrees

Cut spaghetti squash in half

Scoop out seeds with spoon

Season inside on squash with pumpkin pie, paprika, olive oil, garlic, and sage

Heat up Pumpkin Sauce (ex Dave’s Gourmet Pumpkin Sauce)

Bake squash for 25 minutes until golden brown

Pull apart squash with fork to create the spaghetti

Pour sauce over spaghetti squash and serve



Is it time for dessert?

After the meal is completed it is optional to serve a dessert. If you feed your guests with a balanced protein packed meal they will be less likely to have a craving for sweets because their body is properly nourished. A dessert does not have to be rich and caloric it can be simple and healthy. If you want to end the night with something sweet and light try a fruit-filled desert. Choose from the following three delicious low-carb dessert recipes to serve to your guests.



1) Dark Chocolate Blueberry Clusters

AGS clusters.png

1 ½ cups dark chocolate chips melted

1 tablespoon of coconut oil

2 cups of blue berries

Garnish of sea salt


Cooking Method:

Place parchment paper on baking sheet

Combine melted dark chocolate, coconut oil, and blue berries into a bowl

Use a spoon to place chocolate mix onto the baking sheet

Freeze clusters until harden and serve!



2) Cinnamon Apple ChipsAGS Cinnamon Apple Chips.png

Choice of apple (honey crisp are recommended)

1 tablespoon of ground cinnamon

1 tablespoon brown sugar

1/2 tablespoon of sunflower or coconut oil

Optional nut butter spread to add a protein source


Cooking Method:

Preheat oven to 200 degrees

Slice apples and place onto a baking sheet

Spray cooking sheet with coconut oil

Add ground cinnamon, and brown sugar

Bake 2-3 hours and serve!



3) Pumpkin Oatmeal Energy Bites

AGS Pumkin Oatmeal energy bites

1/2 cup of pumpkin puree

1 ½ cups of old fashion oats

1/4 cup natural honey

1/2 teaspoon cinnamon

1/2 cup cacao powder or mini dark chocolate chips

1/4 cup chia seeds

Nut butter (peanut, almond or sunflower butter)


Cooking Method:

Mix all ingredients into a mixing bowl

Place in refrigerator for 20 minutes

Roll mixture into bites and place in fridge to harden

Wait until hardened then serve!


Hope you have a chance to make some of these yummy Fall dishes. Enjoy your journey to becoming the Hostess with the Mostess. Look for other tips, tasty treats and dishes in the upcoming holiday season. Do you want to learn more about what your body loves to eat? Let your genes tell you. AGS now has two Health & Wellness DNA tests that will help you feed your body well during the holidays. Plan ahead!


Learn More 



Topics: Diet & Eating

Nicole Urban

Written by Nicole Urban

Nicole is a Fitness and Nutrition Counselor for AGS. Her studies include Exercise Science with an emphasis on Health Education as well as a certified Personal Trainer through the NASM. She pursues her passion in Fitness and Nutrition by working with others to develop a healthy lifestyle.

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