Healthy Thanksgiving Tips & Recipes

• Look for low-sodium protein and canned vegetable options.
• Use herbs and spices to bring out the delicious flavor of foods without adding salt.
• Squeeze some lemon or lime over dishes to enhance their flavors.
• Swapping lowfat plain yogurt for buttermilk reduces the sodium and fat.

Add Fiber

• Try whole-wheat bread in your stuffing recipe.
• Whole-wheat pasta adds fiber and has as many as 50 fewer calories per serving.

Lower Calories, Fat and Sugar

• Substitute some butter with low-sodium chicken broth.
• Ditch canned cranberry sauce and make your own to control the added sugar (see our recipe below!).
• Take advantage of the old bananas on the counter or the jars of applesauce or pumpkin in your pantry. They can be incorporated into your cookie or cake recipes as replacements for some of the oil or butter.
• When choosing a pie, go with pumpkin! It's the lowest-calorie choice.
• Try coconut milk instead of heavy cream in soups and stews. You can even whip it for use as a dessert topping!
• If you still want your eggnog, try mixing ½ skim milk into it to cut major calories.
• For dishes that call for deep frying or heavy panfrying, try baking, air frying or panfrying with 1-2 tablespoons of oil rather than submerging foods in cups of oil.

Other Healthy Holiday Tips

• Watch your alcohol! These liquid calories go down easily and add up quickly.
• Try wine or champagne at only 100 calories per glass!
• Be physically active. Aim for 30 minutes a day or a minimum of 150 minutes per week.
• Be conscious of your nibbling. This is easier to do if you don’t skip meals.

“It‘s okay to eat your favorite food. Just be mindful while eating and enjoy it!” Lynch says. “When planning a holiday meal, I recommend that you pick a few favorites and keep things simple, balancing out protein, complex carbohydrates, healthy fat and plenty of vegetables.”

Ingredients:

• 12 ounces (1 bag) fresh cranberries
• ½ cup honey or maple syrup
• ½ cup water
• Zest of 1 medium orange*, preferably organic (about 1 teaspoon)
• Optional add-ins: ½ teaspoon ground cinnamon and/or ¼ cup fresh orange juice

Instructions:

1. First, rinse the cranberries well and drain off excess water.
2. In a medium saucepan, combine the cranberries, honey and water. Bring the mixture to a boil over medium-high heat, then reduce heat to medium-low and cook, stirring occasionally, until the cranberries have popped and the mixture has thickened to your liking, about 5 to 10 minutes.
3. Remove the pot from heat and stir in the orange zest. If you’d like to add cinnamon or orange juice, add it now. Taste and, if the mixture is too tart (keeping in mind that cranberry sauce is supposed to be a little tart!), add more orange juice, honey or maple syrup to taste.
4. The sauce will continue to thicken as it cools. It will keep in the refrigerator in an airtight container.

Read More: Tips for Healthier Holidays

Ingredients:

• 2 large sweet potatoes
• ½ tablespoon pumpkin pie spice
• 1 teaspoon smoked paprika
• Pinch of salt and pepper

Toppings:

• ⅔ cup chopped pecans
• ¼ cup shredded mozzarella cheese (optional)
• Brown sugar or coconut sugar (optional)

Instructions:

1. Preheat your oven to 400 F. Place the sweet potatoes in a baking tray and pierce them with a fork, then bake until soft.
2. Once the sweet potatoes are cooked, remove from the oven and allow them to cool until ready to handle.
3. Cut each potato in half lengthwise, then gently scoop out the insides into a bowl. Stir in the spices and, using a fork, mix to combine and mash the sweet potato flesh.
4. Scoop this filling back into the sweet potato skins. Sprinkle with shredded cheese and chopped pecans and return to the oven.
5. Bake at 400 F for 8-10 minutes, until hot and melty. Enjoy!

Ingredients:

• 2 pounds summer squash (zucchini and yellow squash), cut into ¼-inch slices (dab to remove excess moisture with paper towel)
• 2 ½ tablespoons olive oil
• 1 ¼ teaspoon salt divided
• ½ teaspoon pepper
• ⅓ cup Parmesan cheese, grated
• ⅓ cup Panko breadcrumbs, gluten-free
• ¼ teaspoon garlic powder
• 2 tablespoon fresh parsley finely chopped

Instructions:

1. Preheat oven to 350 F.
2. Spray a 9-inch square baking dish with nonstick cooking spray.
3. Alternately overlap the zucchini and squash in a row, filling the baking dish.
4. Drizzle olive oil over the zucchini and squash and then sprinkle with salt and pepper.
5. In a small bowl, combine Parmesan cheese, breadcrumbs and garlic powder. Toss to combine and then sprinkle over the zucchini and squash.
6. Cover baking dish with aluminum foil and bake in preheated oven for 30 minutes.
7. Remove foil and turn broiler on high. Broil for an additional 4-5 minutes or until breadcrumb topping starts to turn a golden brown.
8. Top with parsley, serve immediately and enjoy!

Read More: COVID-19 and the Holidays

Ingredients:

• 1 pound string green beans, trimmed
• 2 tablespoons unsalted butter
• ¼ cup sliced almonds
• 2 medium shallots, finely diced
• 2 medium garlic cloves, finely minced
• Zest of 1 small lemon
• 2 teaspoons freshly squeezed lemon juice
• Pinch of salt and pepper

Instructions:

1. Bring a large pot of water to a boil. Add the green beans and cook until bright green but still firm, about 4 to 5 minutes. Tip: It is important that the green beans be slightly undercooked as they will be transferred directly to the skillet and will continue cooking during this time.
2. Meanwhile, in a large skillet over medium-high heat, melt the butter. Add the sliced almonds, stirring frequently, for 2 to 3 minutes or until they are starting to turn golden brown. Reduce the heat to low and add the chopped shallots and garlic. Sauté for an additional 1 to 2 minutes, stirring frequently, until fragrant and lightly caramelized.
3. Using a large slotted spoon or tongs, transfer the blanched green beans from the boiling water directly to the skillet. Sauté briefly, gently tossing the green beans with the almond mixture until evenly combined and the green beans are tender.
4. Add the lemon zest and lemon juice, toss once again, and season to taste with salt and freshly ground pepper. Serve immediately
5. Store any leftovers in an airtight container. They will last about 3-4 days in the fridge.

Ingredients:

• ¾ cup old-fashioned oats
• ¼ cup whole-wheat flour
• 1 teaspoon ground cinnamon
• 2 tablespoon pure maple syrup, room temperature
• 1 ½ tablespoon unsalted butter, melted
• 6 cups blueberries (fresh or frozen)
• 3 tablespoons cornstarch

Instructions:

1. Preheat the oven to 350 F, and coat an 8-by-8-inch square pan with nonstick cooking spray.
2. To prepare the topping, whisk together the oats, flour and cinnamon in a small bowl. Make a well in the center. Pour in the maple syrup and melted butter. Stir until fully incorporated.
3. To prepare the filling, toss the blueberries with the cornstarch in a large bowl until completely coated.
4. Transfer the filling to the prepared pan, and sprinkle evenly with the topping. Tip: The topping tends to clump, so try to break it up into fairly small pieces.
5. Bake at 350 F for 45-55 minutes or until the juice is bubbling at the sides of the pan. Let the crisp cool on a rack for 15-20 minutes before serving. Serve warm with fresh whipped cream.

Read More: 8 Ways to Handle Social Pressure During the Holidays

Ingredients:

• 1 large head cauliflower, cleaned and separated into florets (about 1 pound)
• 4 tablespoons extra-virgin olive oil
• ½ teaspoon sea salt
• ¼ teaspoon black pepper
• 1 teaspoon garlic powder
• ¼ cup grated Parmesan

Instructions:

1. Preheat your oven to 425 F.
2. Place the cauliflower florets in a rimmed baking dish large enough to accommodate them in a single layer, such as a 9-by-13-inch baking dish.
3. Right in the pan, toss the cauliflower florets with the olive oil, salt, pepper and garlic powder.
4. Roast the cauliflower for 15 minutes.
5. Gently stir the florets, sprinkle with the Parmesan, and continue baking until tender and golden, about 10 more minutes. Serve immediately.