The holidays can make it difficult to maintain a healthy diet, but CHI Franciscan's Registered Dietitian Holly Martindale is here with advice on making better choices at the next celebration as well as a recipe for roasted vegetables. 

Even the smallest changes in a recipe can boost the nutritional benefits of a meal, without sacrificing taste.

"Root vegetables are awesome because they're high in potassium and they're high in fiber," said Martindale. "A high potassium diet can help to lower your blood pressure and the fiber gives us that full satiated feeling after a meal."

Martindale encourages using fresh ingredients, which have more flavor because it means you won't have to add as much salt. 

In addition, there are many common ingredients that can be substituted for a healthier option. For example, Martindale suggests using heart-healthy oils such as olive oil or avocado oil. Applesauce can even be used in baked goods because it will still keep the dish moist. 

Things like butter, sugar, and milk don't have to be avoided completely but they can be replaced with a healthier, lower-fat option that won't compromise the quality of your meal. 

Altering your diet can also help reduce or eliminate the need for cholesterol medication by "using the heart-healthy fats, avoiding packaged processed food as much as possible, really decreasing the amount of sugar you take in and having more fresh ingredients." 

For more info about cholesterol please visit

Rosemary Balsamic Roasted Vegetables

Serves 8

©2017, American Heart Association, Healthy For Good


  • 1/2 lb Brussels sprouts, brown ends trimmed off and cut in half
  • 1/2 medium cauliflower (cut into florets)
  • 4 medium carrots (peeled, sliced)
  • Turnips, peeled and chopped into 1/2 inch cubes
  • Beets, peeled and chopped into 1/2 inch cubes
  • Sweet potato (peeled, optional) cut into ¾ inch cubes
  • 3 Tbsp. balsamic vinegar
  • 3 tsp. extra virgin olive oil
  • 2 tsp. no-calorie sweetener (granulated)
  • 2 Tbsp. fresh, chopped rosemary
  • 2 clove fresh, minced garlic
  • 1 tsp. onion powder
  • 1/2 tsp. pepper
  • 1/4 tsp. salt


1. Preheat oven to 375 degrees.

2. Spray 9 x 13 baking dish with cooking spray.

3. Thoroughly wash all vegetables, cut and toss together in large bowl.

4. In small bowl, whisk together vinegar, oil, no-calorie sweetener, rosemary, garlic, onion powder, pepper and salt. Pour over vegetable mixture and toss well.

5. Pour vegetable mixture into prepared 9 x 13 baking dish. Bake in preheated oven for 30-35 minutes, stirring once, until all vegetables pierce easily with a fork.

Segment Producers: Heidi Eng and Derek Haas. Sponsored by American Heart Association. Watch New Day Northwest 11 AM weekdays on KING 5 and streaming live on KING5.comContact New Day