<description>&lt;p&gt;Thank you &lt;a target="_blank" href="https://substack.com/profile/54714268-missladyk"&gt;MissLadyK&lt;/a&gt;, &lt;a target="_blank" href="https://substack.com/profile/273962020-trish-findlay"&gt;Trish Findlay&lt;/a&gt;, &lt;a target="_blank" href="https://substack.com/profile/9561634-kristin-maguire"&gt;Kristin Maguire&lt;/a&gt;, &lt;a target="_blank" href="https://substack.com/profile/23483985-mb-parker"&gt;MB Parker&lt;/a&gt;, &lt;a target="_blank" href="https://substack.com/profile/181208640-lizz-ruhren"&gt;Lizz Ruhren&lt;/a&gt;, and many others for tuning into my live video with &lt;a target="_blank" href="https://substack.com/profile/54702846-chef-martin-oswald"&gt;Chef Martin Oswald&lt;/a&gt;! &lt;/p&gt;&lt;p&gt;To join &lt;a target="_blank" href="https://substack.com/profile/54702846-chef-martin-oswald"&gt;Chef Martin Oswald&lt;/a&gt;’s &lt;a target="_blank" href="https://substack.com/@chefmartinoswald"&gt;Substack, click here.&lt;/a&gt; &lt;/p&gt;&lt;p&gt;Strategic Pre-loading to Stabilize Blood Sugar&lt;/p&gt;&lt;p&gt;During our recent live session from Vienna, Chef Martin Oswald and I discussed how to handle the abundance of sweets typically found at a New Year’s Eve gathering. The most effective way to prevent a blood sugar spike is to consume fiber and low-glycemic foods before eating anything sugary. Martin prepared a simple vegetable dip using tahini and yogurt to act as a metabolic buffer.&lt;/p&gt;&lt;p&gt;The dip is a mix of two parts yogurt to one part tahini, flavored with lemon juice and sriracha for spice. Martin recommends using the thicker part of the tahini and plant-based yogurt options like Kite Hill for their probiotics. Eating raw vegetables like broccoli or cauliflower with this dip provides the fiber necessary to slow down the absorption of the desserts that usually follow later in the evening.&lt;/p&gt;&lt;p&gt;Alcohol-Free Festive Drinks&lt;/p&gt;&lt;p&gt;For the midnight toast, Martin demonstrated how to create complex flavors without alcohol. He “muddled” (watch the video to understand what muddling is) fresh blueberries, basil leaves, and lime juice in the bottom of a glass to release their nutrients and essential oils. He added a teaspoon of black currant juice, which is exceptionally high in antioxidants, and topped it with tonic water.&lt;/p&gt;&lt;p&gt;If you prefer to avoid the sugar in tonic water, you can use mineral water or a small amount of agave instead. A useful tip for entertaining is to prepare the muddled fruit and herb base in the glasses ahead of time. When it is time to serve, adding the sparkling water and a final splash of juice creates a fresh foam that makes the drink look like a traditional cocktail.&lt;/p&gt;&lt;p&gt;Functional Desserts and Fruit Displays&lt;/p&gt;&lt;p&gt;The sweets we discussed were designed to be functional foods rather than empty calories. Martin shared a recipe for strawberry snowballs, which use oats for their beta-glucan content and psyllium husk to help manage cholesterol. These are high in Vitamin C and serve as a nutrient-dense alternative to traditional cookies.&lt;/p&gt;&lt;p&gt;For a larger gathering, Martin suggests a brownie buffet or fruit spread featuring sliced bananas, strawberries, and mandarins. You can make these displays look professional by using raspberry dust, freeze-dried raspberries crushed in a mortar and pestle, and sprinkling it over the fruit or the rim of the glasses.&lt;/p&gt;&lt;p&gt;Refined Sugar Alternatives: Date-Based Sauces&lt;/p&gt;&lt;p&gt;To accompany the fruit and cakes, Martin prepared a chocolate fudge sauce that avoids refined sugar and bad fats. The recipe uses approximately two ounces of date puree or (about 8) soaked Medjool dates mixed with three tablespoons of cocoa and a third of a cup of almond milk.&lt;/p&gt;&lt;p&gt;The cocoa used should be as dark as possible, as high-quality dark chocolate is rich in polyphenols. This mixture is gently brought to a boil and simmered until it reaches a thick, fudge-like consistency. This sauce can be kept warm on the stove or in a double boiler during a party to be served over fresh fruit or oat-based puddings.&lt;/p&gt;&lt;p&gt;The Plum Pudding Tradition&lt;/p&gt;&lt;p&gt;The centerpiece of the evening was a traditional British plum pudding, modified to be healthier by using sweet potatoes and warming spices like cloves and cinnamon. This dessert is steamed for three hours, resulting in a dense, nutrient-rich cake.&lt;/p&gt;&lt;p&gt;To serve, Martin inverted the pudding onto a plate and topped it with both the chocolate fudge sauce and a date-based caramel sauce (applied after the fire!). For those who want the traditional flaming effect, Martin showed how to warm a small amount of rum, pour it over the pudding, and light it briefly for the spectacle. He advised being very cautious with this step, using only a small amount of alcohol and keeping a towel nearby to extinguish the flame quickly. &lt;/p&gt;&lt;p&gt;Recipe Links and Resources&lt;/p&gt;&lt;p&gt;* &lt;a target="_blank" href="https://chefmartinoswald.substack.com/p/strawberry-snowballs"&gt;&lt;strong&gt;Strawberry Snowball Recipe&lt;/strong&gt;&lt;/a&gt;&lt;/p&gt;&lt;p&gt;* &lt;a target="_blank" href="https://chefmartinoswald.substack.com/p/spiced-sweet-potato-plum-pudding"&gt;&lt;strong&gt;Caramel Sauce and Plum Pudding Recipe&lt;/strong&gt;&lt;/a&gt;&lt;/p&gt;&lt;p&gt;&lt;strong&gt;Join Us in our Culinary Healing Community!&lt;/strong&gt;&lt;/p&gt;&lt;p&gt;Additionally, Chef Martin and I run a &lt;strong&gt;30-Day Weight Loss &amp; Metabolic Reset&lt;/strong&gt; within our Culinary Healing group. This is a doctor-guided, flavor-forward program designed to help you rebuild your metabolism without deprivation.&lt;/p&gt;&lt;p&gt;When you start your free 7-day trial, you will receive an extra week focused on &lt;strong&gt;Stress-Free Cooking and Regulation&lt;/strong&gt;. From there, the reset moves through four critical pillars:&lt;/p&gt;&lt;p&gt;* &lt;strong&gt;Week 2:&lt;/strong&gt; Blood Sugar Balance&lt;/p&gt;&lt;p&gt;* &lt;strong&gt;Week 3:&lt;/strong&gt; Restorative Sleep&lt;/p&gt;&lt;p&gt;* &lt;strong&gt;Week 4:&lt;/strong&gt; Nourishing Movement&lt;/p&gt;&lt;p&gt;* &lt;strong&gt;Week 5 and Beyond:&lt;/strong&gt; Ongoing live support and fresh habits to sustain your progress.&lt;/p&gt;&lt;p&gt;You can stay in the group as long as you like for the same low monthly subscription. Join Chef Martin and me as we transform your metabolism one delicious week at a time.&lt;/p&gt;&lt;p&gt;&lt;a target="_blank" href="https://www.skool.com/culinaryhealing/about"&gt;&lt;strong&gt;Join the 30-Day Metabolic Reset Here.&lt;/strong&gt;&lt;/a&gt;&lt;/p&gt;&lt;p&gt;I look forward to seeing you in the new year.&lt;/p&gt;&lt;p&gt;&lt;/p&gt; &lt;br/&gt;&lt;br/&gt;Get full access to The Habit Healers at &lt;a href="https://drlauriemarbas.substack.com/subscribe?utm_medium=podcast&amp;#38;utm_campaign=CTA_4"&gt;drlauriemarbas.substack.com/subscribe&lt;/a&gt;</description>

The Habit Healers

Laurie Marbas, MD, MBA

New Year’s Eve Strategy: Fiber, Flavor, and Fire with Chef Martin Oswald

DEC 30, 202544 MIN
The Habit Healers

New Year’s Eve Strategy: Fiber, Flavor, and Fire with Chef Martin Oswald

DEC 30, 202544 MIN

Description

<p>Thank you <a target="_blank" href="https://substack.com/profile/54714268-missladyk">MissLadyK</a>, <a target="_blank" href="https://substack.com/profile/273962020-trish-findlay">Trish Findlay</a>, <a target="_blank" href="https://substack.com/profile/9561634-kristin-maguire">Kristin Maguire</a>, <a target="_blank" href="https://substack.com/profile/23483985-mb-parker">MB Parker</a>, <a target="_blank" href="https://substack.com/profile/181208640-lizz-ruhren">Lizz Ruhren</a>, and many others for tuning into my live video with <a target="_blank" href="https://substack.com/profile/54702846-chef-martin-oswald">Chef Martin Oswald</a>! </p><p>To join <a target="_blank" href="https://substack.com/profile/54702846-chef-martin-oswald">Chef Martin Oswald</a>’s <a target="_blank" href="https://substack.com/@chefmartinoswald">Substack, click here.</a> </p><p>Strategic Pre-loading to Stabilize Blood Sugar</p><p>During our recent live session from Vienna, Chef Martin Oswald and I discussed how to handle the abundance of sweets typically found at a New Year’s Eve gathering. The most effective way to prevent a blood sugar spike is to consume fiber and low-glycemic foods before eating anything sugary. Martin prepared a simple vegetable dip using tahini and yogurt to act as a metabolic buffer.</p><p>The dip is a mix of two parts yogurt to one part tahini, flavored with lemon juice and sriracha for spice. Martin recommends using the thicker part of the tahini and plant-based yogurt options like Kite Hill for their probiotics. Eating raw vegetables like broccoli or cauliflower with this dip provides the fiber necessary to slow down the absorption of the desserts that usually follow later in the evening.</p><p>Alcohol-Free Festive Drinks</p><p>For the midnight toast, Martin demonstrated how to create complex flavors without alcohol. He “muddled” (watch the video to understand what muddling is) fresh blueberries, basil leaves, and lime juice in the bottom of a glass to release their nutrients and essential oils. He added a teaspoon of black currant juice, which is exceptionally high in antioxidants, and topped it with tonic water.</p><p>If you prefer to avoid the sugar in tonic water, you can use mineral water or a small amount of agave instead. A useful tip for entertaining is to prepare the muddled fruit and herb base in the glasses ahead of time. When it is time to serve, adding the sparkling water and a final splash of juice creates a fresh foam that makes the drink look like a traditional cocktail.</p><p>Functional Desserts and Fruit Displays</p><p>The sweets we discussed were designed to be functional foods rather than empty calories. Martin shared a recipe for strawberry snowballs, which use oats for their beta-glucan content and psyllium husk to help manage cholesterol. These are high in Vitamin C and serve as a nutrient-dense alternative to traditional cookies.</p><p>For a larger gathering, Martin suggests a brownie buffet or fruit spread featuring sliced bananas, strawberries, and mandarins. You can make these displays look professional by using raspberry dust, freeze-dried raspberries crushed in a mortar and pestle, and sprinkling it over the fruit or the rim of the glasses.</p><p>Refined Sugar Alternatives: Date-Based Sauces</p><p>To accompany the fruit and cakes, Martin prepared a chocolate fudge sauce that avoids refined sugar and bad fats. The recipe uses approximately two ounces of date puree or (about 8) soaked Medjool dates mixed with three tablespoons of cocoa and a third of a cup of almond milk.</p><p>The cocoa used should be as dark as possible, as high-quality dark chocolate is rich in polyphenols. This mixture is gently brought to a boil and simmered until it reaches a thick, fudge-like consistency. This sauce can be kept warm on the stove or in a double boiler during a party to be served over fresh fruit or oat-based puddings.</p><p>The Plum Pudding Tradition</p><p>The centerpiece of the evening was a traditional British plum pudding, modified to be healthier by using sweet potatoes and warming spices like cloves and cinnamon. This dessert is steamed for three hours, resulting in a dense, nutrient-rich cake.</p><p>To serve, Martin inverted the pudding onto a plate and topped it with both the chocolate fudge sauce and a date-based caramel sauce (applied after the fire!). For those who want the traditional flaming effect, Martin showed how to warm a small amount of rum, pour it over the pudding, and light it briefly for the spectacle. He advised being very cautious with this step, using only a small amount of alcohol and keeping a towel nearby to extinguish the flame quickly. </p><p>Recipe Links and Resources</p><p>* <a target="_blank" href="https://chefmartinoswald.substack.com/p/strawberry-snowballs"><strong>Strawberry Snowball Recipe</strong></a></p><p>* <a target="_blank" href="https://chefmartinoswald.substack.com/p/spiced-sweet-potato-plum-pudding"><strong>Caramel Sauce and Plum Pudding Recipe</strong></a></p><p><strong>Join Us in our Culinary Healing Community!</strong></p><p>Additionally, Chef Martin and I run a <strong>30-Day Weight Loss & Metabolic Reset</strong> within our Culinary Healing group. This is a doctor-guided, flavor-forward program designed to help you rebuild your metabolism without deprivation.</p><p>When you start your free 7-day trial, you will receive an extra week focused on <strong>Stress-Free Cooking and Regulation</strong>. From there, the reset moves through four critical pillars:</p><p>* <strong>Week 2:</strong> Blood Sugar Balance</p><p>* <strong>Week 3:</strong> Restorative Sleep</p><p>* <strong>Week 4:</strong> Nourishing Movement</p><p>* <strong>Week 5 and Beyond:</strong> Ongoing live support and fresh habits to sustain your progress.</p><p>You can stay in the group as long as you like for the same low monthly subscription. Join Chef Martin and me as we transform your metabolism one delicious week at a time.</p><p><a target="_blank" href="https://www.skool.com/culinaryhealing/about"><strong>Join the 30-Day Metabolic Reset Here.</strong></a></p><p>I look forward to seeing you in the new year.</p><p></p> <br/><br/>Get full access to The Habit Healers at <a href="https://drlauriemarbas.substack.com/subscribe?utm_medium=podcast&#38;utm_campaign=CTA_4">drlauriemarbas.substack.com/subscribe</a>