Healthify Your Thanksgiving Feast

We’re helping you healthify your Thanksgiving feast without complaints from Karen refusing to eat a non buttered green bean. IT’S CALLED BALANCE KAREN! Sheesh! 

With so much hype going into Thanksgiving it's almost hard to remember it is just ONE DAY! Mostly since all of our families celebrate it on multiple days. HA! Here's some tips to stay on track with your goals while enjoying your fave foods: 


1. Start with Something Light

Kicking off your meal with soup will help you slow down while eating, and research has shown it may even reduce the number of calories you consume at your main meal.


2. Pack the plate with the right veggies

Fill up 50 percent of your plate with non-starchy veggies. This may include Brussels sprouts, green beans, carrots, bell peppers, or a green salad, Stick with smaller portions of starchy veggies, such as corn, potatoes. 


3. Fill up on the skinless turkey breast

The turkey itself is relatively low in calories if you stick to skinless white meat, Protein helps keep you fuller longer!


4. Pick 2 of fav sides

Choose your favorite “special” sides that you only see around the holidays and keep servings to a half-cup. Stuffing? Worth it. A plain-old everyday roll? Not so much


5. Find a friend to eat dessert with

This way you can try a couple different festive desserts without eating a whole serving for yourself! 

What you need: 

1 head Cauliflower 

1 clove Garlic 

Butter

Salt 

Pepper


Directions:

1. Separate cauliflower into florets & cut into smaller chunks.


2. In a medium pot, combine cauliflower, garlic & enough cold water to cover the veggies. Place lid on top & bring to a boil. Reduce heat to low & cook for about 10 min or until cauliflower is fork tender. Drain!


3. Add butter or olive oil, salt, & ground pepper to taste. Using an immersion blender (or food processor), process until very smoother desired consistency. Adjust salt & pepper to taste, if necessary.


4. Serve hot just like you would serve mashed potatoes!


What you need: 

1 can Green Beans

1 tbsp Olive Oil

Sage

Orange Marmalade 

Dijon Mustard 

Dried Cranberries 

Salt 

Pepper 


Directions:

1. Steam green beans to desired doneness


2. Heat olive oil in a saucepan over medium heat


3. Add green beans & sage, & sauce for a couple of minutes to let them brown slightly


4. Stir in the marmalade, mustard, & cranberries, & season with salt & pepper.


5. Cook for another minute or two until the glaze thickens & coats the green beans!


What you need:

Whole grain bread 

Olive Oil

Red onion

Salt

Pepper

Italian turkey sausage Granny Smith apple Garlic

Low-sodium chicken broth Milk (any)

Eggs

Dried Cranberries

Sage

Rosemary

Directions:

1. Preheat the oven to 300. Spread the bread cubes out in a single layer on 2 large baking sheets. Bake for 15 min, until browned & crisp. Transfer to a large bowl.


2. Grease two 12-cup muffin tins (butter works best), or line with paper liners, then coat the liners with baking spray. Set aside. Increase the oven to 350.


3. Heat olive oil in a large skillet over medium heat. Add the onion, celery, salt & pepper. Let cook for 4 minutes, until the veggies soften. Remove the sausage from their casing & place it in the skillet. Break the sausage into crumbles, turning & sautéing the meat as you go. Once the sausage is broken up, add the apples & garlic. Let cook until the sausage is browned, stirring occasionally, about 2 additional min. Place the sausage mix in a bowl with the bread cubes.


4. In a separate bowl, stir together chicken broth, milk & eggs until combined. Pour over the cubes. Add cranberries, sage & rosemary, then stir gently with a large spoon, tossing the ingredients until they are well distributed & the bread if evenly moist.


5. Spoon the mixture into the prepared muffin tins. Firmly press down on the top & press again. Bake the stuffing muffins at 350 for 25-28 minutes, until lightly browned & set in the center. Let cool!


What you need: 

Pecan Topping

Maple Syrup

Almond Flour 

Vegan Butter 

Pecans 

Sweet Potato 

Brown Sugar 

Almond Milk 

Coconut Oil 

Cinnamon 

Salt


Directions:

1. While sweet potato is boiling, mix together 3 tbsp maple syrup, 6 tbsp almond flour, 1 1/2 tbsp melted vegan butter, 3/4 cup pecans chopped


2. Preheat the oven to 350 degrees 


3. In 4 QT of boiling water, boil the 3.3 LBS sweet potato cut in cubes for 20 min. Drain & mash


4. Add in 3 tbsp brown sugar, 3 tbsp maple syrup, 1/4 cup unsweetened almond milk, 6 tbsp coconut oil, 6 tbsp vegan butter, 1 tsp cinnamon, 1/2 tsp salt


5. Spoon mixture into casserole dish, top with maple pecan topping. Bake for 30 min

What you need: 

Unsweetened Applesauce 

Chia Seeds

Maple Syrup

Cinnamon

Almond Milk 

Apple


Directions:

1. Whisk 1/4 cup chia seeds, 1 tbsp maple syrup, 1 tsp cinnamon, & 1 cup almond milk together, set aside for 30 min to thicken!


2. Place 1/2 the amount of 3/4 cup applesauce into the bottom of your cup. Mix the remaining applesauce into the chia pudding mixture, then pout the chia pudding into the cup.


3. Chop 1 apple into cubes


4. Add your toppings! Like cinnamon & pecans! 

What you need: 

Dates

Pecans

Pumpkin Pie Spice 

Vanilla Extract 

Sea Salt


Directions:

1. Add 1 cup dates, 1 cup pecans, 1/2 tsp pumpkin pie spice, 1/2 tsp vanilla extract, pinch of salt to your food processor & blend until the nuts are well chopped & form a "dough", add tsp of water to help everything come together


2. When the ingredients are well incorporated, remove the blade from the food processor. Take 1 large tbsp of the "dough" & roll into a ball in your hands. Repeat.


3. Store in the fridge or freezer!