Healthy Thanksgiving Side Dishes
Nov 03, 2015
I love thanksgiving and that one day a year all bets are off for Calories. There are certain foods that I only eat once a year and I plan to enjoy them. Now sometimes we have a couple thanksgivings (or more) to go to. One day of feasting is not bad but when it becomes several days you get into trouble. Here are some food substitutes that will allow you to get through with some tasty and lower Calorie options to the typical fair. For your main meal or for your second thanksgiving that you want to make sure you don’t over do.
-Jeremy
Here are some suggestions from Sarah:
Here are some suggestions from Sarah:
1. Mashed Cauliflower with Roasted Garlic & Chives
Nutritional Info/serving
1 serving = 156 grams
107 calories
9.6g carbs
3.7g protein
7.2g fat
4g fiber
Ingredients (serves 6)
- 1 head of garlic
- 1 tablespoon olive oil
- 1 large head of cauliflower
- 2 tablespoons of ghee or olive oil
- 1 tablespoon chicken or vegetable broth
- 1 1/2 teaspoons dried chives (or 2 teaspoons fresh chopped)
- 1/2-3/4 teaspoon sea salt
- Fresh black ground pepper to taste
Instructions
To roast the garlic:
- Preheat oven to 400 degrees (F).
- Use a sharp kitchen knife to cut 1/4-1/2 of an inch from the top of the garlic cloves.
- Place the head of garlic, cut side up, onto a piece of aluminum foil and sprinkle with olive oil. Wrap the garlic in the aluminum foil and place it on a small baking sheet. Roast for 30-40 minutes, or until the garlic is soft. Cool until the garlic is warm to the touch and easily handled.
To make the mashed cauliflower:
- Cut the head of cauliflower into small, bite sized pieces and steam until it is very soft and tender. Place the steamed cauliflower, ghee, chicken broth, chives, sea salt and black pepper into a mixing bowl.
- Use your hands to squeeze the roasted garlic out of its peel into the mixing bowl and discard the peel.
- Mash until the mixture is somewhat smooth and resembles mashed potatoes.
2. Cumin-Spiced Mashed Sweet Potatoes
Nutritional Info/serving
1 serving=77 grams
121 calories
17g carb
3.1g protein
4.7g fat
2.3 g. fiber
Ingredients (serves 10)
6 medium sweet potatoes
1 teaspoon ground cumin
1/2 teaspoon cayenne
1 teaspoon salt
1/4 cup pumpkin seeds
1 teaspoon ground cumin
1/2 teaspoon cayenne
1 teaspoon salt
1/4 cup pumpkin seeds
Directions
- Preheat oven to 400º F.
- Place sweet potatoes on a pan (don't poke them), and bake for an hour or until soft.
- Allow to cool for 10 minutes before slipping off the skins.
- Transfer the sweet potato to a glass bowl. Add spices and salt, and mash with a fork or potato masher until smooth.
- Top with pumpkin seeds and serve immediately, or it can be stored in an airtight container the fridge (just reheat before serving).
3. Pomegranate Butternut Squash Quinoa
Nutritional Info/serving
178g/serving
161 calories
30g carb
4.4g protein
2.8g fat
2.6g fiber
Ingredients (serves 10)
- 2 cups uncooked quinoa
- 4 cups water
- 1/4 cup pomegranate juice
- 12 oz. or 1 bag chopped and cooked Butternut Squash
- 1/2 cup pomegranate seeds
Place quinoa and water in a pot on medium heat and bring to a boil. Cover, reduce heat to low and simmer until water is absorbed about 15 to 20 minutes. Set aside off the heat for 5 minutes; uncover and fluff with a fork. Then mix in the pomegranate juice, pomegranate seeds, and butternut squash. Eat up!!!
4. Roasted Rosemary Butternut Squash
Nutritional Info/Serving
158g= 1 serving
81 calories
18g carbs
1.9g protein
1g fat
1.9g fiber
Ingredients (6 servings)
- 2 lbs. butternut squash, peeled and chopped
- 1/2 large red onion, sliced
- 1 tsp. olive oil
- 2 T fresh rosemary, chopped
- 1/2 tsp. sea salt
Instructions
1. Preheat oven to 400 degrees F.
2. In a large bowl combine butternut squash and onions.
3. Add or spray with olive oil. Toss with hands.
4. Sprinkle with rosemary and give one more toss.
5. On a baking sheet lined with parchment paper or a silicone-mat spread out butternut squash mix.
6. Sprinkle with sea salt.
7. Roast for 20 mins. Remove from oven and flip.
8. Roast for another 20 mins.
9. Remove from oven and let cool slightly before serving. Roast for an additional 5 mins if you like them very crisp (but remove onions if possible to avoid burning).
5. Crustless Pumpkin Pie (this can be gluten free)
Ingredients (serves 8)
Nutritional Info/serving
97 grams= 1 serving
79 calories
97 grams= 1 serving
79 calories
17g carb
1.8g protein
1.2g fat
3.1g fiber
- 2 tsp. cinnamon
- 1/2 tsp. salt
- 2 tsp. baking powder
- 1/3 cup flour (Almost any will work, including all-purpose gluten-free, but not coconut flour)
- 1/3 brown sugar
- 1 (15-oz) can pumpkin puree
- 1 cup unsweetened Almond Milk
- 1 tablespoon ground flax
- 2 1/2 tsp. pure vanilla extract
Preheat oven to 400 F, and grease a 10-inch round pan. In a large mixing bowl, combine first 7 ingredients, and stir very well. In a separate bowl, combine all liquid ingredients with the flax, and whisk. Pour wet into dry, stir to combine, then pour into the pan and bake 35 minutes. (It’ll still be gooey after baking, but that’s ok.) Allow to cool completely before transferring uncovered to the fridge to “set” for at least 6 hours before trying to slice.
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