THANKSGIVING!!! A time to give thanks and indulge in all the once-a-year traditional dishes so common on the Thanksgiving table. You know the feeling…the feeling that sets in twenty minutes after eating two full plates of mashed potatoes, many kinds of casseroles, turkey, ham, biscuits, corn, and beans. That “I could have stopped at one plate” feeling. The holidays are a wonderful time of year when indulgence is frequent, and family is around. But this doesn’t mean you have to abandon your commitment to a healthier lifestyle. With a few clever substitutions and mindful cooking techniques, you can enjoy the flavors of the holidays. In this blog post, we’ll explore how to transform three traditional Thanksgiving recipes into healthier alternatives that maintain the essence of the celebration but with a nutritious touch.
Roasted Turkey: Less Fat, More Flavor 🦃
The centerpiece of any Thanksgiving meal is the roasted turkey, a symbol of abundance and tradition. While turkey itself is a lean protein, it’s often cooked with copious amounts of butter and oil. Here’s how to give your roast turkey a healthy(ish) spin:
Ingredients
- 1 whole turkey (10-12 pounds)
- Olive oil
- Fresh herbs (rosemary, thyme, sage)
- Salt and pepper
Instructions
- Preheat your oven to 325°F (165°C).
- Remove the turkey’s giblets and neck.
- Rinse the turkey and pat it dry with paper towels.
- Place the turkey on a roasting rack inside a large roasting pan.
- Rub the turkey with a mixture of olive oil, fresh herbs, salt, and pepper.
- Roast the turkey in the oven until it reaches an internal temperature of 165°F (74°C) in the thickest part of the thigh.
- Let the turkey rest for 20-30 minutes before carving.
This approach reduces the need for excessive butter and oils, allowing the natural flavors of the turkey and fresh herbs to shine. It’s a delicious and healthier(ish) take on the traditional Thanksgiving turkey.
Classic Mashed Potatoes: Creamy Without the Calories 🥔
Mashed potatoes are a beloved side dish, but they can often be loaded with butter, cream, and calories. Here’s how to make a creamy, yet healthier version:
Ingredients
- 4 pounds of Yukon Gold or red potatoes
- 1 cup low-sodium vegetable broth
- 2-3 cloves of garlic, minced
- 2 tablespoons of plain Greek yogurt
- 1/2 cup cottage cheese (blended)
- Salt and pepper, to taste
- Fresh chives or parsley for garnish
Instruction
- Peel and cut the potatoes into evenly-sized chunks.
- Place the potatoes in a large pot and cover with water. Add a pinch of salt.
- Bring the water to a boil and simmer for 15-20 minutes, or until the potatoes are fork-tender.
- Drain the potatoes and return them to the pot.
- Mash the potatoes and stir in the minced garlic.
- Add the vegetable broth, cottage cheese, and Greek yogurt to a blender and combine until smooth.
- Add blended ingredients to potatoes and minced garlic.
- Season with salt and pepper to taste.
- Garnish with fresh chives or parsley.
By replacing most of the butter and cream with Greek yogurt, cottage cheese, and vegetable broth, you create a creamy texture without sacrificing flavor. You’ll have a healthier(ish) alternative that’s so satisfying.
Sweet Potato Casserole: A Healthier Touch of Sweetness 🥧
Sweet potato casserole is a delightful, sweet side dish, but it can be loaded with sugar and butter. Here’s how to make it healthier while maintaining its irresistible flavor:
Ingredients
- 4-5 medium sweet potatoes, peeled and cubed
- 1/4 cup pure maple syrup
- 2 tablespoons melted coconut oil
- 1 teaspoon vanilla extract
- 1/2 teaspoon ground cinnamon
- A pinch of salt
- 1/2 cup old-fashioned rolled oats
- 1/4 cup chopped pecans
- 2 tablespoons flour
- 2 tablespoons olive oil, melted
- 2 tablespoons pure maple syrup
- A pinch of salt
Instructions
- Preheat your oven to 375°F (190°C).
- Place the sweet potato cubes in a large pot and cover them with water.
- Bring to a boil and cook for about 15-20 minutes or until the sweet potatoes are tender.
- Drain the sweet potatoes and transfer them to a large mixing bowl.
- Add the maple syrup, melted coconut oil, vanilla extract, cinnamon, and a pinch of salt. Mash until smooth.
- Transfer the sweet potato mixture to a baking dish.
- In a separate bowl, combine the oats, pecans, whole wheat flour, melted coconut oil, maple syrup, and a pinch of salt.
- Sprinkle this mixture evenly over the sweet potato filling.
- Bake in the preheated oven for 20-25 minutes, or until the topping is golden brown and the filling is bubbling.
This version of sweet potato casserole maintains the sweetness of the traditional recipe while reducing the refined sugar and butter content.
Conclusion
Thanksgiving is a time to savor the company of loved ones and delicious food, but it doesn’t have to mean abandoning your health-conscious choices. By making a few smart ingredient swaps, you can take classic Thanksgiving recipes and give them a healthier spin. This way, you can enjoy the festivities and flavors of the season while keeping your well-being in mind. As the 2023 holiday season approaches, try these simple modifications and celebrate Thanksgiving with a little extra gratitude for your health!
xxx
Allie
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