Thanksgiving is my absolute favorite holiday!

What other day of the year do we focus all our efforts on one glorious, sumptuous, heavenly, delicious, (I’m getting carried away, but one more for good measure) … splendiferous, meal!?  J The question for this foodie/nutritionist that naturally follows is… does enjoying a traditional thanksgiving dinner mean we throw all caution to the wind and eat anything and everything in sight with no concern for our health, well-being and post meal melancholy? Well… not exactly. So how can you combine the joys of a traditional Thanksgiving dinner without undoing all the hard work you’ve put in all year to stay healthy? The good news is that by making simple healthy swaps to your favorite tried and true thanksgiving recipes, you can easily make your thanksgiving meal a little healthier so you and your guests can have your pie and eat it too!

Let’s start with the bird…Naturally low in saturated fat and high in protein, turkey is packed with nourishing nutrients such as vitamins B6, B12 and niacin along with selenium, zinc and mood boosting tryptophan. With all this natural potential to keep us both healthy and happy…one may wonder if the turkey even needs to be trifled with? However, traditional thanksgiving turkeys are often basted with blobs of butter, so I suggest a simple healthy swap by switching the butter out for extra virgin olive oil. High in heart healthy monounsaturated fat… EVOO is the perfect moistening material for your main event! I like mixing the EVOO with chopped fresh herbs such as rosemary, thyme and sage, a generous sprinkling of sea salt and black pepper and massaging it into every nook and cranny before roasting. All those earthy herb flavors drizzle down into the drippings which make for an extra flavorful pan gravy sure to please even your patron!

Another favorite simple healthy swap is making this delicious, nutritious

Savory & Sweet Potato Puree instead of the usual cream and butter blasted mashed Idaho’s or refined sugar laden candied yams. This potato puree delivers the perfect balance of sweet and savory so that even the pickiest participants won’t miss the marshmallows!

Savory and Sweet Potato Puree

I adapted this recipe from Ina Garten’s Sweet Potato Puree, and hope she won’t mind that I lightened it up a bit for us nutrition conscious folks. Sweet potatoes are high in fiber and brimming with Beta carotene, B vitamins and magnesium making them a healthy addition to any holiday table!

Ingredients:

  • 3 pounds sweet potatoes, peeled and cut into 1-inch chunks
  • ½ – 1 cup canned full fat organic coconut milk
  • 1 teaspoon grated orange zest
  • ½ cup freshly squeezed orange juice (or to taste)
  • ½ teaspoon ground cinnamon
  • Sea salt and freshly ground pepper
  • 1 stick grass-fed butter, or ¼ – ½ cup coconut butter (or a little of both J)

Directions:

  1. Place a steamer basket in a large pot and add enough water to reach the bottom of the steamer. Place the potatoes in the steamer and bring the water to a boil. Cover the pot, lower the heat, and cook over simmering water for about 25 minutes, until very tender. Check occasionally to make sure the water doesn’t boil away, adding more water if necessary.
  2. Transfer the sweet potatoes to the bowl of an electric mixer fitted with the paddle attachment or for a smoother consistency a food processor. With the mixer on low, slowly add the coconut milk, orange zest, orange juice, cinnamon, and season well with salt and pepper. With the mixer still on low, slowly add the butter or coconut oil until fully incorporated. Taste for seasonings. Serve and enjoy!

Finally, no Thanksgiving table is complete without a delicious apple dessert! I’m a crisp girl at heart so this A Little Healthier Apple Crisp definitely does the trick to satisfy my sweet and crispy cravings!

A Little Healthier Apple Crisp: Adapted from a recipe by Healthy Liv

Ingredients:

  • 6-7 large apples
  • 2 TBSP pure maple syrup
  • 1 TBSP coconut sugar
  • 2 TBSP water
  • 1 tsp cinnamon
  • ½ lemon

For the Crumble:

  • 1 cup gluten free old fashioned or quick oats
  • ½ cup almond flour or almond meal
  • 1 cup chopped almonds or walnuts, coarsely chopped
  • 1 tsp cinnamon
  • ¼ tsp salt
  • ¼ cup melted coconut oil or ghee
  • ¼ cup pure maple syrup

Directions:

  1. Preheat oven to 350F. Peel, core and cut apples into large chunks, squeezing lemon juice on them once in the bowl to keep from browning. In a large bowl, toss the apples with maple syrup, coconut sugar, water, cinnamon and salt. Pour apples in to a baking dish greased with coconut butter.
  2. In a medium bowl; add oats, almond flour, nuts, cinnamon, salt, coconut oil or ghee, and maple syrup. Stir to combine and pour evenly on top of apples in baking dish.
  3. Bake for approximately 45-55 minutes, or until the apples are soft and bubbling, covering with aluminum foil halfway through cooking if overbrowning.
  4. Serve warm and enjoy.

I hope you can see that by making some simple healthy swaps you really can have a sensational and satisfying Thanksgiving Feast and still be health conscious! From my kitchen to yours I’m wishing you and your loved ones a very happy and healthy Thanksgiving!

Liz