Traditional Thanksgiving plates may look similar to this one – stuffing with loads of gravy, including gravy on the turkey along with other sides of yams with marshmallows or sugar, buttery rolls, desserts… Many people enjoy these foods on this day of feasting and don’t want to forgo the pleasure of sharing these delectable dishes with friends and family.
Good news is you can still enjoy great flavorful food with a healthy spin. Look at this plate which centers on the lean protein. You can still enjoy a lower fat stuffing, lower-sugar cranberry dish and other healthy vegetable sides.
Sweet Potato Casserole with Crunchy Oat Topping
Ingredients:
- 3 lb sweet potatoes, peeled and chopped (about 8 cups)
- ½ cup reduced fat milk
- 2 tbsp unsalted butter, melted and divided
- ½ tsp vanilla extract
- ¾ tsp kosher salt, divided
- 1 large egg, beaten
- Cooking spray
- 1 cup old-fashioned rolled oats
- ⅔ cup pecans, chopped
- 3 tbsp almond meal
- 3 tbsp maple syrup, divided
- 1 tbsp canola oil
Steps:
- Preheat the oven to 375F.
- Place potatoes in a large saucepan; cover with water to 1 inch above potatoes. Bring to boil; reduce heat and simmer for 15-20 minutes or until potatoes are tender. Drain. Return potatoes to the saucepan. Add milk, 1 tbsp butter, and vanilla; mash to desired consistency. Stir in ½ tsp salt and egg. Spread potato mixture in the bottom of an 11 x 7 inch glass dish.
- Combine remaining ¼ tsp salt, oats, pecans, almond meal, and 2 tbsp syrup in a bowl. Add remaining 1 tbsp butter and canola oil; toss to coat. Sprinkle oat mixture over potatoes. Bake at 375F for 18 minutes or until the surface is golden. Remove pan from oven and drizzle with remaining 1 tbsp maple syrup.
Serves 12.
Sheet Pan Fall Roasted Vegetables
Ingredients:
- 1.5 tbsp olive oil
- 1 tbsp whole grain mustard
- ½ tbsp chopped fresh thyme
- ½ tbsp apple cider vinegar, divided
- ½ tsp kosher salt
- ¼ tsp ground black pepper
- ½ lb peeled cubed butternut squash (about 3 cups)
- ½ lb parsnips, peeled and cut into 1 in pieces (about 2 ¼ cups)
- ½ lb fresh brussels sprouts, trimmed and halved
- 4 oz small Yukon Gold potatoes, halved
Steps:
- Preheat oven to 450F.
- Combine oil, mustard, thyme, 1 teaspoon vinegar, salt, and pepper in a bowl, stirring with a whisk. Combine butternut squash, parsnips, brussels sprouts, and potatoes in a large bowl. Add mustard mixture to squash mixture; toss to coat.
- Spread vegetable mixture in a single layer on a baking sheet. Bake at 450F for 35 minutes or until browned and tender, stirring occasionally. Remove pan from oven once finished cooking. Drizzle with remaining ½ teaspoon vinegar; toss.
Recipe serves 5.
Tips to keep you on track this Thanksgiving
- Whenever possible, use a smaller size plate.
- Take a look at all the food options first and pick only what you like best.
- Always start with the protein first and add only a few of your favorite sides to your plate.
- Eat slowly and stop eating when you are satisfied- not completely full.
- Make a second plate for leftovers later.
- Include a walk or other fun physical activity as part of your Thanksgiving celebration.
- Remember to keep your beverage separate and wait the full 30 minutes after eating before your drink.
