Healthy and Simple Thanksgiving Recipes
If you're looking for healthy and simple Thanksgiving recipes, there are plenty of ways to make the holiday meal both nutritious and delicious without sacrificing flavor. Here are some ideas for each course, including sides, mains, and desserts:
1. Roasted Turkey with Herb Butter (Healthier Version)
Instead of a heavy, butter-laden turkey, opt for a leaner version using olive oil or Greek yogurt mixed with fresh herbs.
Ingredients:
- 1 whole turkey (about 12-14 lbs)
- 1/4 cup olive oil or 1/2 cup plain Greek yogurt
- 2 tbsp fresh rosemary, chopped
- 2 tbsp fresh thyme, chopped
- 2 cloves garlic, minced
- Salt and pepper to taste
- 1 lemon, halved
Instructions:
- Preheat the oven to 325°F (165°C).
- Mix the olive oil or yogurt with rosemary, thyme, garlic, salt, and pepper.
- Pat the turkey dry and rub the herb mixture under the skin and over the surface.
- Stuff the turkey cavity with lemon halves.
- Roast, basting occasionally, until the internal temperature reaches 165°F (about 3 hours for a 12-pound turkey).
2. Cauliflower Mashed Potatoes
A lower-carb alternative to traditional mashed potatoes, cauliflower provides the creamy texture without the heavy starch.
Ingredients:
- 1 medium head cauliflower, cut into florets
- 2 garlic cloves, peeled
- 1/4 cup unsweetened almond milk (or regular milk)
- 2 tbsp olive oil or grass-fed butter
- Salt and pepper to taste
Instructions:
- Steam cauliflower and garlic until tender, about 10-12 minutes.
- Drain and transfer to a food processor. Add almond milk, olive oil, salt, and pepper.
- Blend until smooth and creamy. Adjust seasoning to taste.
3. Roasted Brussels Sprouts with Balsamic Glaze
Roasted Brussels sprouts are a perfect, simple side dish. The balsamic glaze adds a touch of sweetness without being too heavy.
Ingredients:
- 1 lb Brussels sprouts, trimmed and halved
- 1 tbsp olive oil
- Salt and pepper to taste
- 2 tbsp balsamic vinegar
- 1 tsp honey or maple syrup
Instructions:
- Preheat oven to 400°F (200°C).
- Toss Brussels sprouts with olive oil, salt, and pepper. Arrange in a single layer on a baking sheet.
- Roast for 20-25 minutes, shaking the pan halfway through.
- While the sprouts are roasting, combine balsamic vinegar and honey in a small saucepan. Bring to a simmer and cook for about 5 minutes until thickened.
- Drizzle balsamic glaze over roasted Brussels sprouts before serving.
4. Sweet Potato and Carrot Salad with Pecan Vinaigrette
This refreshing side dish is packed with nutrients and has a wonderful balance of sweet and savory flavors.
Ingredients:
- 2 large sweet potatoes, peeled and diced
- 4 carrots, peeled and sliced
- 1 tbsp olive oil
- Salt and pepper to taste
- 1/4 cup pecans, chopped
- 1 tbsp Dijon mustard
- 1 tbsp apple cider vinegar
- 2 tbsp olive oil (for vinaigrette)
- 1 tbsp honey
Instructions:
- Preheat oven to 400°F (200°C). Toss diced sweet potatoes and carrots with olive oil, salt, and pepper. Roast for 20-25 minutes, until tender.
- In a small bowl, whisk together mustard, vinegar, olive oil, and honey to make the vinaigrette.
- Toast the pecans in a dry skillet over medium heat for 2-3 minutes.
- Toss roasted sweet potatoes and carrots with the vinaigrette and toasted pecans. Serve warm or at room temperature.
5. Quinoa and Cranberry Salad
A great alternative to traditional stuffing, quinoa is high in protein and fiber and pairs well with the tartness of cranberries.
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups water or low-sodium vegetable broth
- 1/2 cup dried cranberries
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped walnuts or pecans (optional)
- 1 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions:
- Cook quinoa according to package instructions (typically 15 minutes).
- Once cooked, fluff quinoa with a fork and let it cool slightly.
- Stir in cranberries, parsley, walnuts (if using), olive oil, lemon juice, salt, and pepper.
- Serve at room temperature or chilled.
6. Pumpkin Chia Pudding (Dessert)
A light and healthy dessert that's still full of fall flavor. Chia seeds provide a good source of omega-3s and fiber.
Ingredients:
- 1 cup canned pumpkin (pure pumpkin, not pumpkin pie filling)
- 1 1/2 cups unsweetened almond milk (or any milk of choice)
- 1/4 cup chia seeds
- 1 tbsp maple syrup
- 1/2 tsp cinnamon
- 1/4 tsp ginger (optional)
Instructions:
- In a bowl, whisk together pumpkin, almond milk, maple syrup, cinnamon, and ginger.
- Stir in chia seeds and mix well.
- Cover and refrigerate for at least 4 hours, or overnight. The chia seeds will absorb the liquid and create a pudding-like consistency.
- Serve with a dollop of whipped coconut cream or a sprinkle of cinnamon on top.
7. Apple Crisp with Oats (Healthier Version)
This lighter version of a classic apple crisp uses oats and almond flour for the topping and a minimal amount of sugar.
Ingredients:
- 4 large apples, peeled and sliced
- 1 tbsp lemon juice
- 1/2 tsp cinnamon
- 1/4 tsp nutmeg
- 1/4 cup rolled oats
- 1/4 cup almond flour
- 2 tbsp coconut oil, melted
- 1-2 tbsp maple syrup
Instructions:
- Preheat the oven to 350°F (175°C).
- Toss apple slices with lemon juice, cinnamon, and nutmeg. Spread evenly in a baking dish.
- In a small bowl, combine oats, almond flour, melted coconut oil, and maple syrup. Mix until crumbly.
- Sprinkle the oat mixture over the apples.
- Bake for 30-35 minutes until the apples are tender and the topping is golden brown.
These recipes are lighter than the traditional fare, but they still offer the rich flavors and comfort of a Thanksgiving meal. You can enjoy the holiday without feeling weighed down! It is always important to incorporate healthy eating options into your diet, especially around the holidays when it can seem impossible! Come in and visit us for a massage or private pilates session after the holiday to work off those calories!
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