Looking for new recipes to add to old family favorites, or just a few ways to cut down on holiday calories? Relax. We’ve done the work for you – a classic Thanksgiving menu (two kinds of pie included!), served up with a healthy twist.
Roast A Perfect Bird
You can’t go wrong with turkey at Thanksgiving – or any other day of the year. Low in fat and high in protein, white turkey meat is a good source of iron, zinc, phosphorus, potassium and B vitamins.
Yummy Mashed Potatoes Recipe
Mashed potatoes get a makeover with these healthy tips. Pairing potatoes with olive oil instead of butter, or plain yogurt instead of sour cream, helps keeps the flavor high but the fat low.
Makes: 6 servings
8 to 10 garlic cloves
2 pounds potatoes, quartered
1/3 cup light sour cream
1/4 cup fat-free milk
1 tablespoon snipped fresh oregano, rosemary, or thyme
1/2 teaspoon salt
1/4 teaspoon black pepper
- To roast garlic, wrap unpeeled cloves in foil. Bake in a 400-degree oven 25 to 35 minutes or until cloves feel soft when pressed. When cool enough to handle, squeeze garlic from peels into a small bowl.
- Meanwhile, put potatoes in a large saucepan with enough cold water to cover. Bring to a boil over high heat. Lower heat to maintain a simmer and cook until tender, about 20 minutes. Drain potatoes; return to saucepan.
- Mash potatoes and softened garlic with a potato masher or an electric mixer on low speed.
- Add sour cream; milk; oregano, rosemary, or thyme; salt; and black pepper. Beat until light and fluffy.
Stuffed Acorn Squash with Apples and Cranberries
Studded with cranberries and chopped apples, this festive dish is packed with nutrition: Squash delivers disease-fighting beta carotene, while the fruit adds powerful antioxidants. Using a meat alternative gives a healthy dose of protein.
Makes: 4 servings
2 medium acorn squash
1 1/2 teaspoons olive oil, separated
1/8 teaspoon crushed red pepper
4 cloves garlic, minced
1/2 cup sliced scallions
1 cup coarsely shredded (prepackaged) Carrots
1 bag (12 oz.) ground turkey or ground beef alternative
1 medium Granny Smith Apples, peeled, diced
3 tablespoons fresh lime juice
1 cup dried Cranberries
1/4 cup mirin (rice wine)
Preheat oven to 375°F. Halve squash crosswise, seed and place cut side down in 1" of water in a 9" by 13" pan.
- Bake for one hour while preparing stuffing.
- Discard water and replace squash in pan, cut side up.
- Heat oil and crushed pepper in 10" frying pan over medium-high heat.
- Add garlic, scallion and shredded carrots. Sauté 3 minutes.
- Add beef alternative and cook 5 minutes, stirring frequently.
- Drizzle diced apple with lime juice.
- Add to pan with cranberries and mirin. Lower heat to simmer and cook 5 minutes.
- First spray the flesh of each squash with olive oil and divide the filing among the four halves.
- Cover each with foil and bake for 10 minutes, or until heated through.
- Serve with jellied cranberry sauce.
Brussels Sprouts With Bacon And Sunflower Seeds
Picky eaters will be begging for more of this delicious, nutrient-rich side dish. Bacon complements the Brussels sprouts beautifully, while the sunflower seeds add extra crunch and lots of heart-healthy vitamin E.
Makes: 6 servings
1 pound Brussels Sprouts, trimmed
2 tablespoons olive oil
3 slices bacon, cooked, drained and crumbled
2 tablespoons sunflower seeds
Salt and ground black pepper, to taste
- Cook Brussels sprouts in boiling, salt water in medium sauce pan 6 to 8 minutes or until tender crisp; drain.
- Cut Brussels sprouts in half, if desired.
- Sauté Brussels sprouts in hot oil in large skillet with cooked bacon and sunflower seeds 2 to 3 minutes or until heated through.
- Season with salt and pepper, to taste.
Cajun Deviled Eggs
Looking for a tasty appetizer that’s carb free? These spicy deviled eggs fill the bill. The simple recipe uses mayonnaise, Dijon mustard and cayenne to make a creamy filling with a bit of a bite. These Cajun Deviled Eggs make a deliciously spicy appetizer that's free of carbs. The simple recipe uses mayonnaise, Dijon mustard and cayenne to make a creamy filling with a bit of a bite.
Makes 12 servings
2 tbsp mayonnaise
1 tsp Dijon mustard
1/2 tsp salt
1/4 tsp ground black pepper
1/4 tsp ground cayenne (red pepper)
- Place eggs in a medium saucepan and cover with cold water. Bring water to a boil and immediately remove from heat.
- Cover and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, cool and peel.
- Slice eggs in half lengthwise. Remove yolks and place in a medium bowl.
- Set aside egg whites. Mashing with a fork, mix mayonnaise, Dijon-style mustard, salt, and black pepper with the egg yolks.
- Fill hollowed egg white halves with the yolk mixture. Sprinkle with cayenne pepper, adjusting the amount to taste.
- Cover and chill in the refrigerator until serving.
Serve on a bed of fresh lettuce, if desired. TIP: Use a pastry bag for a cleaner, more polished presentation.
Sauteed Green Beans
Green beans are full of vitamin C, a natural antioxidant -- and almonds are rich in heart-healthy monounsaturated fats and disease-fighting vitamin E. Even better: This dish is delicious.
Makes: 4 servings
1-½ lbs green beans, trimmed
4 tsp olive oil
1 Tbsp shallots, minced
1⁄4 tsp freshly ground black pepper
- Simmer green beans in a large saucepan for three minutes until crisp-tender.
- Remove from heat and drain, and then plunge into cold water to blanche them. This stops the cooking process and retains the color.
- Heat skillet with oil, add shallots and sauté for one minute.
- Add blanched green beans, sauté for three minutes, and serve.
Perfect Pumpkin Pie
Mmmm – this pie not only tastes good but is good for you. Loaded with vitamin A, pumpkin is also a good source of potassium, beta-carotene and immunity-boosting zinc. Whole wheat flour, oat bran and silken tofu up the nutrition in this recipe even more.
Makes: 8 servings
1 3/4 cups whole wheat pastry flour
1/4 cup oat bran
1/4 teaspoon sea salt
2 tablespoons brown rice syrup
1 tablespoon mild olive oil
1/4 cup ice water
25 ounces Lite Silken Extra Firm Tofu, divided
3/4 cup Sucanat
2 cups Pumpkin puree
1 tablespoon pure vanilla
1/8 teaspoon ground cloves
1 1/2 teaspoons ground cinnamon
3/4 teaspoon ground ginger
1/4 teaspoon ground nutmeg
- Spray pie pan with olive oil cooking spray.
- Place whole wheat pastry flour, oat bran and salt in food processor and pulse to mix.
- Add tofu and process for a few seconds.
- With motor running, pour rice syrup through feed tube. Next add oil and ice water, processing until dough begins to form a ball.
- Place the pie dough between two sheets of wax paper, dusted lightly with whole-wheat flour.
- Roll into a circle between 1/8" to 1/4" thick. Peel off top sheet of wax paper and lay dough over 9 inch deep pie plate.
- Peel off second sheet of wax paper and gently press into pie plate. Trim and shape around the edges.
- Set aside in refrigerator while preparing filling.
- Blend remaining tofu in a food processor until smooth.
- Add remaining filling ingredients and blend thoroughly.
- Pour into unbaked piecrust.
- Bake on center rack of preheated oven for about 1 hour. Filling will be soft, but will firm up as it cools.
- Chill and serve with a dollop of dairy-free whipped topping.
Apple Pie with Oatmeal Cookie Crust
Pairing juicy fall apples with the cinnamon-y flavor of oatmeal cookies makes perfect sense. Plus, oatmeal gives this pie crust a healthy fiber boost.
Makes: 10 servings
Oatmeal Cookie Crust:
2 2/3 cups oat or white flour
1 cup maple or natural cane sugar
1 cup rolled oats
1 teaspoon cinnamon
1 teaspoon baking soda
3/4 to 1 cup unsweetened applesauce
1 egg white
1 1/2 teaspoons vanilla extract
Canola oil cooking spray
6-8 large, tart apples (about 11 cups sliced)
3/4 cup maple or natural cane sugar
3/4 cup apple juice, divided
2 teaspoons cinnamon
2 teaspoons vanilla extract
1 tablespoon cornstarch
- Preheat oven to 350 degrees.
- Combine flour, sugar, oats, cinnamon and baking soda.
- In another bowl, combine applesauce, egg white and vanilla.
- Combine wet ingredients with dry ingredients; stir until blended. If mixture seems dry, add up to 1/4 cup applesauce.
- Spray a 9" pie pan with cooking spray.
- Roll out half the oat mixture on a lightly floured surface to make a 12” circle. Press dough into pan to get it in position. Reserve remaining mixture for the top of the pie.
- Bake in preheated oven for 10 minutes. Remove from oven and fill.
- Peel and core apples and cut into 1/8” slices.
- Cook apples, sugar, 1/2 cup apple juice, cinnamon and vanilla in saucepan over medium heat until tender, about 5-10 minutes.
- Dissolve cornstarch in remaining apple juice. Add to hot apple mixture, stir constantly until mixture thickens, about 4 minutes. Remove from heat.
- Place apple mixture in baked crust.
- Roll out remaining crust dough onto lightly floured surface. Roll into an 11” circle. Pierce with a fork.
- Cover filling with top crust. Fold top edge under and crimp. Set pie pan on a larger pan to catch drips.
- Bake until top crust is firm, about 15 to 20 minutes. Serve warm or chilled.
Yummy Mashed Potatoes Recipe: Marjorie Nolan Cohn on behalf of Academy of Nutrition and Dietetics Nutrition & Dietetics
Stuffed Acorn Squash with Apples and Cranberries: Dole Nutrition Institute
Brussels Sprouts with Bacon and Sunflower Seeds: Dole Nutrition Institute
Cajun Deviled Eggs: dLife - It's YOUR Diabetes Life!
Perfect Pumpkin Pie: Dole Nutrition Institute
Apple pie with oatmeal cookie crust: Dole Nutrition Institute