Recipe of the Week: Healthy Thanksgiving Meal
Healthy Thanksgiving Meal
If you would like to have a traditional holiday meal, but are looking to reduce carbs and fats, here is a suggested menu plan ( For items with* please recipes below.)
Appetizer: Veggie sticks and apple slices with low fat/low carb dressing and or nut butter spread.
Turkey and gravy*
Green beans with slivered almonds
Sweet potato slices with Land O’ Lakes butter/olive oil spread and a sprinkling of agave or pure maple syrup
Homemade cranberry sauce*
Wild rice stuffing with dried cranberries and walnuts*
Salad with oil and vinegar dressing*
Relish tray: mixed olives, artichoke hearts, veggie sticks, pickles, feta cheese.
Berries and cream*
Cold:Sparkling water with cranberry, lime, or lemon*
Eat enough protein, vegetables and healthy fats included in your main meal, and then eat “teensies”
of the other items. Follow our holiday recommendations, enjoy your meal and your day, and then get back on track
with your eating plan the next day.
Preparation for * items
Gravy: Reduce or eliminate meat drippins and replace with chicken or vegetable bouillon cube mixed with water.
Alternative low carb thickeners: arrowroot, cornstarch, xanthan gum.
Cranberry sauce: Buy fresh cranberries and follow package directions
Stuffing: See recipe on next page.
Oil and Vinegar dressing: 1 part oil, 1 1/2 parts vinegar, italian seasoning, salt, pepper; shake. For creamy
add 1/4 tsp.xanthan gum and blend in blender.
Berries and Cream: Mix fresh or unsweetened frozen berries with a little agave.
Put a small amount of berries in another bowl for garnish. Whip whipping cream with mixer. When cream is
almost whipped add 1sp.agave and 1sp. pure vanilla extract per pint of whipping cream. Fold whipped cream into
berries and fill each stemware glass about 1/4- 1/3 full with the mix. Garnish with berries.
Sorbet: Place frozen unsweetened fruit, a little agave and stevia, ice, and a small amount of unsweetened almond
milk in Ninja ( Works best) or blender. Blend and put mix in glass stemware. Garnish with a little homemade
whipped cream and mint leaf.
Cold beverages: Cranberry Fizz: 1 oz. unsweetened cranberry juice, 8 oz.sparkling water or club soda, stevia, to
taste. Garnish with fresh cranberries and mint leaf. Lemon or lime: simply garnish sparkling water with a slice,
and squeeze into water. Stevia may be added for a sweet flavor.
Hot beverage: Pero (grain beverage found in health food stores, some grocery stores.)
Mix with boiling water and add a little agave and stevia and a flavored sugarless extract such as
vanilla, coconut, almond, etc. and a bit of half and half.
Wild Rice, Dried Cranberry, and Walnut Stuffing
Makes 8 servings
4 cups low-fat chicken broth
2 cups wild rice, rinsed
1 tablespoon olive oil
2 large celery stalks, thinly sliced
1/2 cup diced onion
1 cup chopped walnuts
1 cup (4 ounces) fruit sweetened dried cranberries ( available in health food stores)
5 teaspoons chopped fresh sage
Salt and black Pepper
Place broth in a medium-size saucepan; bring to a boil over high heat. Stir in rice; cover and reduce heat to low.
Cook 45 minutes or until rice is tender and liquid has absorbed.
Meanwhile, heat oil in a large skillet over medium heat. Add celery; cook several minutes, until softened, stirring.
Transfer to large bowl.
Stir rice into bowl with vegetables, add walnuts, cranberries, sage, salt, and pepper.
Coat a large casserole dish with nonstick cooking spray: add stuffing and an additional 1/4 cup broth.
Bake in preheated 350 F for about 20 minutes.
Make- ahead tip: Just cover and refrigerate bowl after adding walnuts, cranberries, sage, salt and pepper.
Keeps for 1 day in the refrigerator. Let come to room temperature before continuing with recipe.