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

    roasted sweet potato’s & apples in a bowl

    Prep: 10 minutes

    Roast: 30-35 minutes

    Makes: 6 servings

     

    Ingredients:

    • 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

     

    Directions:

    1. Preheat oven to 425 degrees F.
    2. Peel sweet potatoes, cut into 1 inch cubes.
    3. Spray a large baking sheet with cooking spray, add sweet potatoes, rosemary, drizzle with olive oil, season with salt, pepper and coriander.
    4. Roast for 15 minutes. Meanwhile toss apples with 1 teaspoon olive oil, then add to baking sheet with sweet potatoes.
    5. 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