A Bountiful Thanksgiving
By: Jacqueline Gomes, RDN, MBA
November brings thoughts of fall colors, warm hearty foods, and cozy nights by the fire. It also reminds us that a bountiful Thanksgiving awaits us!
The holidays don’t have to mean over-indulgence or the end of your efforts towards a healthier lifestyle. Try including some of the following delicious foods in your holiday cooking.
Add Nutrition to Stuffing and Side dishes: Mix in celery, onions, mushrooms, carrots, beans and even raisins and apples to boost fiber and flavor.
Eat the Turkey: Turkey is an excellent source of protein; the white meat is the leanest and dark has a higher fat content. Enjoy both just Go easy on gravy!
Lighten-up! Use lower fat versions of sour cream, substitute plain yogurt in creamy dips and mashed potatoes. Try olive or canola oil instead of butter for a heart healthier fat option.
As for the much loved sweet potato, save the marshmallows for desert, instead enhance this already sweet veggie with crunchy pecans or apples.
Vegetarian delights: With more than seven million vegetarians nationwide, it’s likely you’ll have a vegetarian guest. Combine grains like quinoa, amaranth, millet and barley with bell peppers, apples, dried apricots and nuts for a dish all of your guests will love.
Thanksgiving sides don’t have to be boring and predictable. Use a variety of fall inspired ingredients to liven up your dishes.
Crunchy Roasted Sweet Potato’s & Apples
Prep: 10 minutes
Roast: 30-35 minutes
Makes: 6 servings
- 3 pounds sweet potatoes
- 2 Granny Smith apples, sliced
- 1 cup chopped pecans, toasted
- 3 sprigs fresh rosemary, finely chopped
- 2 teaspoons Coriander
- Salt & pepper
- Olive oil
- Preheat oven to 425 degrees F.
- Peel sweet potatoes, cut into 1 inch cubes.
- Spray a large baking sheet with cooking spray, add sweet potatoes, rosemary, drizzle with olive oil, season with salt, pepper and coriander.
- Roast for 15 minutes. Meanwhile toss apples with 1 teaspoon olive oil, then add to baking sheet with sweet potatoes.
- Continue to roast for about 20 more minutes or until potatoes are soft. Toss frequently. Remove from oven, top with toasted pecans and serve immediately.
Recipe by: Jacqueline Gomes, RDN