Healthy Thanksgiving Recipes
Green Bean Casserole
Healthy eating begins small. It is the small changes throughout your day that you substitute in that show real progress over time. With this recipe it twists the classic Green Bean Casserole and starts with small changes in the recipe to work towards your healthy lifestyle.
• 2½ pounds green beans, trimmed and cut into 1- to 2-inch pieces (about 8 cups)
• 2-3 tablespoons extra-virgin olive oil, divided Great Value Extra Virgin Olive Oil 25.5 oz
• 1 medium onion, thinly sliced
• 3 tablespoons all-purpose flour
• ¾ teaspoon salt
• ¼ teaspoon white or black pepper
• 2½ cups low-fat milk
1½ cups fresh whole-wheat breadcrumbs or ½ cup shredded or crumbled cheese
• Active 50 minutes
• Ready In 1 hour
Position racks in upper and lower third of oven; preheat to 425°F.
Toss green beans in a large bowl with 1 tablespoon oil until well coated. Divide between 2 baking sheets and spread in an even layer.
Roast, stirring once and rotating the pans top to bottom about halfway through, until tender and beginning to brown, 20 to 25 minutes.
Meanwhile, heat 1 tablespoon oil in a large saucepan over medium heat. Add onion and cook, stirring frequently, until very soft and golden brown, 5 to 8 minutes. Add flour, salt and pepper; cook, stirring, for 1 minute more. Add milk and continue to stir, scraping up any browned bits. Cook, stirring, until the sauce bubbles and thickens enough to coat the back of a spoon, about 4 minutes. Remove from the heat.
When the green beans are done, remove from the oven. Preheat the broiler.
Transfer half the green beans to a 2-quart, broiler-safe baking dish. Spread half the sauce over the green beans. Add the remaining green beans and top with the remaining sauce.
Combine breadcrumbs and the remaining 1 tablespoon oil in a small bowl (skip this step if you are topping with cheese).
Sprinkle the breadcrumb mixture (or cheese) over the gratin. Place under the broiler and broil, watching closely, until the gratin is bubbling and beginning to brown on top, 1 to 5 minutes, depending on your broiler. Let stand for 10 minutes before serving.
Shepherd's Pie in a Mason Jar
This healthy version of shepherd's pie uses all your favorite Thanksgiving foods to create a perfectly delicious Mason jar meal.
1 tsp. olive oil
12 oz. raw 93% lean ground turkey
1 medium onion, chopped
1 medium carrot, chopped
4 oz. sliced mushrooms
2 cloves garlic, finely chopped
1 tsp. fresh thyme, finely chopped
1 Tbsp. whole-wheat flour
½ cup low-sodium organic vegetable broth (or beef broth)
½ tsp. sea salt (or Himalayan salt), divided use
½ tsp. ground black pepper, divided use
½ cup frozen peas
12 oz. Yukon gold potatoes, peeled, cut into cubes
½ small head of cauliflower, cut into florets
¼ cup reduced-fat (2%) milk, warm
1 Tbsp. organic grass-fed butter
Heat oil in large nonstick skillet over medium heat.
Add turkey; cook, stirring frequently, for 4 to 5 minutes. Remove turkey from pan. Set aside.
Add onion and carrot to same skillet; cook, over medium-high heat, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
Add mushrooms, garlic, and thyme; cook, stirring frequently, for 6 to 8 minutes, or until mushrooms are soft and most of the liquid has evaporated.
Add turkey and flour; cook, stirring frequently, for 2 minutes.
Add broth, ¼ tsp. salt, and ¼ tsp. pepper; bring to a boil, stirring frequently.
Add peas; mix well. Evenly divide turkey mixture between 3 pint-size (16 oz.) Mason jars. Set aside.
Preheat oven to 350° F.
Boil water in steamer or large saucepan over high heat. Reduce heat to medium-high. Place potatoes in steamer basket; cook for 10 minutes.
Add cauliflower; cook for 8 to 10 minutes, or until potatoes and cauliflower are tender. Remove from heat.
Mash potatoes, cauliflower, milk, butter, remaining ¼ tsp. salt, and remaining ¼ tsp. pepper in a medium bowl with a potato masher until smooth. (Add additional milk if mixture is too dry.)
Evenly top meat mixture with potato mixture.
Bake for 15 to 20 minutes, or until heated through.
Serve immediately or cover and refrigerate for up to 4 days.
Chicken – Substitute ground chicken for turkey
Mexican – Substitute 1 cup diced tomatoes and 1 cup corn kernels for carrots, thyme, and peas. Add 1 Tbsp. ground chili powder to turkey mixture. Fold ¼ cup shredded cheddar cheese into mashed potato mixture.
Root Veggies – Substitute 1 parsnip, 1 rutabaga, and 2 cups Swiss chard for onion, carrot, and mushrooms
Sweet Potatoes – Substitute 1½ lbs. sweet potatoes for potatoes and cauliflower
Vegetarian – Substitute 1 lb. cooked lentils for turkey. Increase mushrooms to 8 oz.
High in Fiber, High in Protein
The Nutrition Facts box below provides estimated nutritional information for this recipe.
Sweet Potato Casserole
Serves: 8 (about ½ cup each)
Prep Time: 20 min
Cooking Time: 40 min
1 ½ lbs sweet potatoes, peeled, cut into 1-inch cubes
1 Tbsp + 1 tsp organic unsalted butter
1 Tbsp + 1 tsp raw honey
½ tsp sea salt
¼ tsp ground cinnamon
1 dash ground nutmeg
¼ tsp freshly grated ginger or a dash of ground ginger
½ cup chopped raw pecans
Preheat oven to 375°F.
Place sweet potatoes in a large mixing bowl, set aside.
Place butter, honey, salt, cinnamon, nutmeg, and ginger in small saucepan; cook over medium heat, stirring occasionally, for 1 to 2 minutes, or until butter is completely melted and ingredients are thoroughly combined.
Top sweet potatoes with butter mixture, toss gently to coat.
Place sweet potatoes in 1 ½ quart casserole dish, using a slotted spoon to drain off honey mixture. (Reserve excess honey mixture.) Cover casserole dish with aluminum foil. Bake for 30 to 35 minutes, or until sweet potatoes are soft. (Foil can be removed for the last 5 minutes of baking.)
While sweet potatoes are baking, combine pecans and reserved honey mixture in a medium bowl; mix well. Set aside.
Increase oven temperature to 500°F.
Remove aluminum foil from sweet potatoes and mix well. Top with pecans. Bake for 5 minutes, or until pecans begin to brown.
Let cool for 10 minutes, enjoy!
Apple Crisp Recipe
4 cups peeled sliced apples
2 Tbsp. pure maple syrup divided use
1 tsp. ground cinnamon divided use
½ cup old-fashioned rolled oats
¼ cup finely chopped raw walnuts
Preheat oven to 375° F.
Combine apples, 1 Tbsp. maple syrup, and ½ tsp. cinnamon in medium baking dish; mix well. Set aside.
Combine oats, walnuts, remaining 1 Tbsp. maple syrup, and remaining ½ tsp. cinnamon in a medium bowl; mix well.
Top apple mixture with oat mixture. Bake for 25 to 30 minutes or until apples are soft.
Chicken, Apple, and Sweet Potato Salad
6 Tbsp. balsamic vinegar
1 Tbsp. stoneground mustard
1 Tbsp. raw honey
6½ tsp. olive oil, divided use
8 oz. raw chicken breast, boneless, skinless, sliced
1 medium sweet potato, peeled, sliced
1 medium apple, peeled, cored, sliced
½ tsp. ground cinnamonNonstick cooking spray
1 head green leaf lettuce, torn or chopped
2 Tbsp. crumbled feta cheese
2 Tbsp. raw pecan pieces, toasted
Preheat oven to 425° F.
Combine vinegar, mustard, and honey in a medium bowl; whisk to blend.
Slowly add 6 tsp. oil, whisking continuously until blended.
Place one third vinegar mixture in resealable bag. Add chicken; mix well. Marinate, refrigerated, for at least 2 hours. Set aside remaining vinegar mixture for salad dressing.
While chicken is marinating, combine sweet potato, apple, cinnamon, and remaining ½ tsp. oil in a medium bowl; toss to blend. Place on baking sheet lightly coated with spray. Bake for 10 minutes, turn, bake an additional 10 to 15 minutes, or until tender. Set aside to cool.
Remove chicken from marinade; discard used marinade.
Place chicken on baking sheet lightly coated with spray. Bake for 8 to 12 minutes, or until cooked through. Set aside to cool.
Combine lettuce, sweet potato mixture, chicken, cheese, and pecans; toss gently to blend.
Drizzle with remaining dressing; toss gently to blend.
Divide evenly between six serving plates.