Healthy Holiday Recipes



You know that time of year where the big bird on the table isn’t the only thing that is stuffed. Let’s face it, on Thanksgiving, most of us show our gratitude by eating way too much food.

It’s traditional.

This year, why not try something a little different? A little healthier? The recipes we’ve included will still let you stuff your family and friends but with dishes that reduce the calories, sodium, cholesterol, and bad fats without sacrificing the flavor.

Sure, your family has their Thanksgiving favorites. Next year, one of these healthy alternatives just might become a new family favorite on your table. Try one.

Tia’s Simple Sweet Potatoes 
 

Prep Time: 10 mins
Total Time: 30 mins
Servings:

Ingredients 

2 lbs sweet potatoes (about 3 large, peeled and diced) 
¼  cup 2% buttermilk, warmed 
2 teaspoons orange zest (about 1 orange) 
¼  cup orange juice 
½  teaspoon salt 
¼  teaspoon nutmeg 
1 tablespoon butter, if desired (optional) 

Directions

1. Peel and dice potatoes.
2. Boil until just soft.
3. Add warmed buttermilk, orange juice and zest, salt, and nutmeg.
4. Mash to desired consistency, mixing all ingredients thoroughly.
5. Serve with a dollop of butter, if desired.

Nutrition Facts* 

Amount Per Serving % Daily Value
Serving Size 1 (263 g)
Servings per Recipe 4
Calories 236.0
Calories from Fat 2 (1%)
Saturated Fat 2 g (10%)
Total Fat 3 g (4.6%)
Cholesterol 8 mg (3%)
Sodium 457 mg (30%)
Total Carbohydrate 48.3 g (16%)
Dietary Fiber 6.9 g (28%)
Sugars 11.5 g (46%)
Protein 4.2 g (8%)
Calcium 90 mg (11%)
Potassium 823 mg (17.5%)
Magnesium 61 mg (23%)

 From http://www.food.com/recipe/simple-sweet-potatoes-for-a-healthy-thanksgiving-251356 . 

Annacia’s Cranberry-Turkey Spinach Salad


Prep Time:
25 mins
Total Time: 25 mins
Servings:

Ingredients 

1 (8 oz) can jellied cranberry sauce 
1/3 cup cider vinegar 
2 teaspoons coarsely snipped fresh sage (or tarragon or ½  teaspoon dried leaf sage or dried tarragon, crushed) 
¼  teaspoon salt 
1/8 teaspoon ground black pepper 
12 cups fresh baby spinach 
8 oz cooked turkey breast (thinly sliced or coarsely shredded) 
1 medium cucumber, halved lengthwise, seeded if desired, and thinly sliced (about 2 cups) 
6 medium radishes, thinly sliced 
½ of a red onion, cut into thin wedges 

Directions

1. Cut jellied cranberry sauce into ½ -inch-thick slices. 
2. Using 1- to 1 ¼-inch cutters, cut 16 designs from the cranberry sauce slices; set aside. 

For Dressing: 

3. Place remaining scraps of cranberry sauce in a blender; add vinegar, sage or tarragon, salt, and pepper. 
4. Cover and blend until combined. 
5. Set aside. 

Mix:

6. In a large bowl, toss together spinach, turkey, cucumber, radishes, and red onion. Divide among eight serving bowls. 
7. Add two of the cranberry cutouts to each serving; drizzle with dressing. 
8. Makes 8 (2 cup) main dish servings.

Nutrition Facts*
 

Amount Per Serving % Daily Value
Serving Size 1 (160 g)
Servings per Recipe 8
Calories 103.1
Calories from Fat 4 (4%)
Saturated Fat 0.1 g (0%)
Total Fat 0.5 g (0%)
Cholesterol 23.5 mg (8%)
Sugars 11.9 g (48%)
Sodium 134.0 mg (9%)
Total Carbohydrate 15.0 g (5%)
Dietary Fiber 1.7 g (7%)
Protein 10.2 g (20%)
Calcium 61 mg (7.5%)
Potassium 424 mg (1%)
Magnesium 52 mg (20%)

From http://www.food.com/recipe/cranberry-turkey-spinach-salad-243596 

Kate’s Herbed Turkey Breast


Prep Time: 10 mins
Total Time: 2 hrs 40 mins
Servings:

Ingredients 

1 (5 lb) bone in turkey breast 
3 tablespoons lemon juice, divided 
2 tablespoons olive oil divided 
1 garlic clove, minced 
1 tablespoon lemon pepper 
2 carrots, chopped in large pieces 
1 stalk celery, chopped coarsely 
1 onion 

Directions

1. Loosen skin from turkey with fingers, leaving skin attached along bottom edges.
2. In a small bowl, combine 1 T lemon juice, 1 T oil, garlic, and lemon pepper.
3. Spread evenly under skin.
4. Combine remaining oil and lemon juice and set aside.
5. Place turkey on rack in roasting pan, with vegetables under cavity of breast.
6. Baste breast with combined oil and lemon juice.
7. Bake uncovered at 350 degrees for about 2 ½ hours or until juices are clear, basting occasionally with juices.
8. Shield loosely with foil if browning too quickly.
9. Let stand covered for 10 minutes.
10. Remove vegetables, and make a gravy with juices.

Nutrition Facts* 

Amount Per Serving % Daily Value
Serving Size 1 (436 g)
Servings Per Recipe 6
Calories 652.3
Calories from Fat 280 (42%)
Saturated Fat 7.8 g (39%)
Total Fat 31.1 g (47%)
Cholesterol 245.7 mg (81%)
Sugars 2.0 g (8%)
Sodium 243.3 mg (16%)
Total Carbohydrate 4.5 g (1.5%)
Dietary Fiber 1.0 g (4%)
Protein 83.2 g (166%)
Calcium 652 mg (82%)
Potassium 1159 mg (25%)
Magnesium 96 mg (36%)

Turkey skin increases the amount of cholesterol in the dish. Remove or minimize the amount of skin consumed to reduce the level. 

From http://www.food.com/recipe/herbed-turkey-breast-22235

 

Need to do something with that leftover turkey? Try this great recipe.

Mirj’s Southwestern Turkey Soup


Prep Time: 15 mins
Total Time: 45 mins
Servings:

Ingredients 

1 ½ cups shredded, cooked turkey 
4 cups low-sodium vegetable broth 
1 (28 oz) can whole peeled tomatoes 
1 (4 oz) can chopped green chili peppers 
2 Roma tomatoes, chopped 
1 onion, chopped 
2 cloves garlic, crushed 
1 tablespoon lime juice 
½ teaspoon cayenne pepper 
½ teaspoon ground cumin 
Salt and pepper 
1 avocado, peeled, pitted, and diced 
½ teaspoon dried cilantro 

Directions

1. In a large pot over medium heat, combine turkey, broth, canned tomatoes, green chilies, fresh tomatoes, onion, garlic, lime juice, cayenne, cumin, salt and pepper.
2. Bring to a boil, then reduce heat and simmer 15 to 20 minutes.
3. Stir in avocado and cilantro, and simmer 15 to 20 minutes more until slightly thickened.

Nutrition Facts*

Amount Per Serving % Daily Value
Serving Size 1 (171 g)
Servings Per Recipe 8
Calories 75.0
Calories from Fat 36 (48%)
Saturated Fat 0.6 g (4%)
Total Fat 4.0 g (6%)
Cholesterol 0.0 mg (0%)
Sugars 4.5 g (18%)
Sodium 9.4 mg (0%)
Total Carbohydrate 9.9 g (3%)
Dietary Fiber 3.5 g (14%)
Protein 2.0 g (4%)
Calcium 24 mg (3%)
Potassium 476 mg (10%)
Magnesium 26 mg (10%)

From http://www.food.com/recipe/southwestern-turkey-soup-14693 

Gluten Free Turkey/Chicken Noodle Soup


Prep Time:
10 mins
Total Time: 30 mins
Servings: 2-3 

Ingredients 

1 medium onion, choppped 
2 stalks celery, chopped 
2 large carrots, chopped 
1 tablespoon olive oil 
Low-sodium chicken broth (substituted for chicken broth cube)
Thai medium rice noodles, handful 
1 cup chopped cooked turkey or 1 cup chicken 
1 tablespoon chopped fresh parsley 

Directions

1. Sauté onion, celery and carrot in olive oil until soft.
2. Add chicken broth and cook until vegetables are tender.
3. Add rice noodles and simmer about 5 minutes, then add turkey and half of the parsley.
4. Serve when turkey has heated through and garnish with remainder of parsley.

Nutrition Facts*

 

Amount Per Serving % Daily Value
Serving Size 1 (465 g)
Servings Per Recipe 2
Calories 242.5
Calories from Fat 90 (37%)
Saturated Fat 1.8 g (9%)
Total Fat 10 g (15%)
Cholesterol 53.2 mg (17%)
Sugars 7 g (28%)
Sodium 274.2 mg (18%)
Total Carbohydrate 13.0 g (4%)
Dietary Fiber 3.6 g (14%)
Protein 23.4 g (47%)
Calcium 72 mg (9%)
Potassium 633.6 mg (13.5%)
Magnesium 37 mg (14%)

From http://www.food.com/recipe/gluten-free-turkey-chicken-noodle-soup-350097

Vegetarian Thanksgiving Dishes

These websites contain a vegetarian, vegan, and gluten-free recipe database of more than 600 dishes,  searchable by ingredients and course. Even if you’re not a vegetarian, they offer great choices for side dishes to add to your Thanksgiving meal.

http://well.blogs.nytimes.com/2013/11/19/vegetarian-thanksgiving-2013-find-your-favorites/?_r=0

http://www.nytimes.com/projects/well/vegetarian-recipes/#home

Gluten-free Pies for Thanksgiving

Today, many of us have family and friends who need gluten-free dishes. This year, you can delight them when you serve one of these gluten-free delights.

http://well.blogs.nytimes.com/2013/11/15/gluten-free-pies-and-tarts-for-thanksgiving/

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*The Nutrition Facts are based on the USDA’s recommended maximum of 2000 calories per day. Recommended levels are from the USDA’s Dietary Reference Intakes (DRI) and the American Heart Association (AHA). These levels contribute to good heart health, well-regulated blood pressure, and prevention and control of diabetes. The DRI and AHA make the following recommendations about nutrients:

 

Nutrient Daily Recommended Comment
Calories Maximum 2000  
Total Fat Less than 25-35% of calories;
less than 65 g
 
Saturated Fat Less than 7% of calories;
Less than 20 g
recipes based on 20 g
Trans Fat Less than 1% of calories; 2 g  
Cholesterol Less than 300 mg  
Sodium Less than 1500-2400 mg 1500 mg is used for the recipes because it is recommended for most Americans
Sugars Less than 20-36 g 6-9 tsp/daily; 6 tsp for women, 9 tsp for men; 100-150 calories/day; 12 oz Coke = 140 calories from sugar; recipe totals based on 25 g, about 7 tsp
Protein 46-56 g 46 g for women, 56 g for men; recipe totals based on 50 g
Fiber 25-38 g 25 g for women, 38 for men; recipe totals based on 25 g
Carbohydrates 300 g Carb regulation is vital to controlling diabetes
Calcium 800-1000 mg 800 for women, 1000 for men
Magnesium 265-350 mg Calcium, magnesium, and potassium are vital for preventing and reducing high blood pressure; recipes based on 265 mg
Potassium 4700 mg