3 Worst Thanksgiving Dishes and How to Make them Healthier

 

I think it’s a fair statement to say that when we think of Thanksgiving Dinner we think of yummy, savory and sweet foods that are not so friendly to the waist line. But no matter how dedicated you are to your nutrition and fitness routines, smelling those flavors swirl around your kitchen would be a challenge to anyone!  But just because these foods are heavy with calories, fat, sugar, butter, etc doesn’t mean you have to miss out!!  Here are a few of the worst holiday dishes followed by a healthier version so that you can enjoy without all of the guilt!!

1. Sweet Potato Casserole

Sweet potatoes on their own are a healthy side dish packed with Vitamin A and high in fiber. But one serving can tip the calorie counter at 460 calories when you add in the butter, marshmallows, nuts and brown sugar.

HEALTHY SWAP – Twice Baked Sweet Potatoes
What You Need

* 2 large  sweet potatoes (1-1/2 lb.)

* 2 oz.  (1/4 of 8-oz. pkg.) Philidelphia Neufchatel Cheese, cubed

* 2 Tbsp.  fat-free milk

* 1 Tbsp.  brown sugar

* ¼ tsp.  ground cinnamon

* ¼ cup  chopped pecans

Directions:

HEAT oven to 425ºF.

CUT potatoes lengthwise in half; place, cut sides down, on foil-covered rimmed baking sheet. Bake 30 to 35 min. or until tender.

SCOOP out centers of potatoes into medium bowl, leaving 1/4-inch-thick shells. Add Neufchatel, milk, sugar and cinnamon to potato flesh; mash until blended.

FILL shells with potato mixture; sprinkle with nuts. Bake 8 min. or until potatoes are heated through and nuts are toasted.

Shortcut

Pierce whole sweet potatoes with fork; wrap in damp paper towels. Microwave on HIGH 7 to 8 min. or until tender. Cut potatoes in half; scoop out centers and continue as directed.

Make Ahead

Stuff potato shells as directed; refrigerate up to 1 hour. When ready to serve, bake as directed, increasing baking time as needed until filling is heated through. 

Calories: 210, Fat: 8, Fiber: 4

2. Stuffing
Stuffing is a doozie!! It contains white bread and lots of butter. Some recipes call for sausage or other meats. But have NO fear!! You can lighten it up and still enjoy a clean version packed with flavor!

HEALTHY SWAP – Apple, fig and Sage Stuffing
What You Need

• 1 24-oz loaf whole-wheat bread (680 g), trimmed of crust and cut into 1/2-inch pieces
• 1 tbsp olive oil
• 2 to 3 carrots, peeled and finely chopped (about 1 cup)
• 3 to 4 celery ribs, finely chopped (about 1 cup)
• 1 large white onion, finely chopped
• 1 tsp dried thyme
• 1 tsp dried rosemary
• 1 tsp chile powder
• 1/2 tsp sea salt
• Fresh ground black pepper, to taste
• 10 to 12 unsweetened dried figs, chopped (about 1 cup)
• 2 apples (such as McIntosh, Cortland, Gala or Golden Delicious), cored and chopped
• 1 cup low-sodium chicken or vegetable broth, plus additional 1/2 cup as needed
• 1 1/2 tbsp chopped fresh sage

Directions:

1. Preheat oven to 350°F. Divide bread among 2 rimmed baking sheets and arrange in a single layer; transfer to oven and bake for 6 to 8 minutes, stirring once, until lightly toasted.
2. Meanwhile, in a large saucepan, heat oil on medium-high. Add carrots, celery and onion and cook, stirring occasionally, until tender, 8 to 10 minutes. Stir in thyme, rosemary, chile powder, salt and pepper. Add figs and apples and stir well to combine. Remove from heat, add bread and stir to combine. Stir in broth. Stuffing should be uniformly moist but not wet; if needed, add additional 1/2 cup broth. Stir in sage. Stuff turkey and cook according to recipe.
   
   

Nutrients per 1/2-cup serving: Calories: 162, Total Fat: 3 g, Sat. Fat: 0 g, Carbs: 33 g, Fiber: 5 g, Sugars: 11 g, Protein: 6 g, Sodium: 324 mg, Cholesterol: 0 mg

Source:  http://www.cleaneatingmag.com/recipes/under-45-minutes/fig-apple-sage-stuffing/

3.  Pecan Pie

Pecans provide you with healthy fats and aren’t the worst part of the dessert. Once you add it to the buttery crust and top it with whipped cream, brown sugar etc the calories and fat are through the roof!

HEATHY SWAP: Baked Fruit

What You Need

• 1 1/2 pounds ripe apples; peeled, cored and quartered
• 1 1/2 pounds ripe pears; peeled, cored and quartered
• 1/2 cup dried cranberries
• 1/2 cup freshly squeezed lemon juice
• 1/2 cup honey
• 2 teaspoons vanilla extract
• 1 cup walnuts, toasted and chopped

Directions

Preheat the oven to 350′. Lightly butter a 9-inch (8-cup capacity) oval gratin baking dish. Add the apples, pears, cranberries, lemon juice, honey, and vanilla; mix well. Bake until the fruit is tender, can be 30 minutes or up to one hour. Sprinkle with walnuts and serve hot or at room temperature.

Serves 6

Source: http://acowboyswife.com/walnut-dusted-oven-baked-apples-and-pears/

You can HAVE YOUR CAKE AND EAT IT TOO!!!

What's your favorite holiday dish that you would like a clean version of? If you post in the comments I will give you some suggestions and possibly a recipe!

For more tips and info on health and fitness send me a message or friend request on Facebook!!

How to Stay on Track This Thanksgiving

Thanksgiving is 4 days away!! It is a wonderful time to spend with family, friends and loved ones, but it is also an opportunity to throw all of your fitness and healthy eating goals right out the window!
How do we do it? How do we stay on track with all that YUMMY food in our faces? Can you REALLY say no to that green bean casserole, sweet potato pie, turkey, gravy and mashed potatoes, pumpkin pie, and holiday cheer at the bar? Would you really enjoy your time if you sat there with a plate full of salad and a glass of water while others indulged right before your very eyes? No! And you don’t have to!! The holidays are a time to celebrate each other, celebrate family and friends and all that we are thankful for. And one of those things is our health! We have total control of what we do to our bodies and our health so keep reading and let me show you how you can indulge in holiday treats without undoing a week’s worth of progress in one sitting.

 

1. Quantity Does Not Equal Quality

Ok so your Great Grandma’s sweet potato pie has taken first place at the county fair 15 years in a row, but the amazing taste of all her love baked into that sugary, buttery goodness  isn't any less yummy if you only have a small scoop instead of  filling half your plate. Treat yourself to all of your favorite goodies this Thanksgiving, but keep in mind that the quality of the food does not increase the more you eat, and the flavor will not be any less delectable if you don't eat as much as you did last year.

2. Eat on a smaller plate
Let’s be honest, holidays make it very difficult to avoid the temptation! You fill your plate to the max with delectable goodies, savory sides and tasty treats! So instead of trying to pick and choose which dished you’re going to skip, just use a smaller plate! You can still have a little of this and a little of that, still fill up your smaller plate, but just the act of using a smaller plate alone will save you up to 500 calories from your meal!! 

3. Put Down the Fork!
Do you start loading up your fork for the next bite while your mouth is still full of food from your last bite?  If you have your mouth full of succulent turkey or fresh green beans, put your fork down. Take some time to TASTE what you are eating, ENJOY your company and have some dinner conversation.  Wait to take your next bite until you’re done with the first one. This will help you to eat slower and let you to be more aware of when your body is satisfied not stuffed!!!

4. Drink Water

As you enjoy the festivities don’t forget to hydrate…with water! I know once the day gets going it’s hard to remember simple things like drinking water but it’s so important. I find something that REALLY helps me to get in my daily dose is to leave a few bottles around where I know I’ll see them. So I put one next to the coffee pot and drink it while the pot brews. Put one on the bathroom counter and drink it while the shower warms up. Leave one by my purse and drink it on the way to Thanksgiving dinner.  Staying hydrated will help you know the difference between actual hunger and dehydration.  And this will help you make good decisions with portions sizes. You wont load up on heaping helpings because you wont feel starved.

5. Take a breather
So you finished your plate but now you’re eyeballing that bowl of stuffing. Take a break. Actively make a point to engage in conversation, check on the kids or simply just sit and relax. Make sure you wait five full minutes before you reach for seconds. And while you’re taking a break really tune into your body and what you’re feeling. Are you just wanting more because it “tastes” good or “smells” good or do you really feel hungry for more? Keep in mind that you still have dessert and coffee coming up so help clear the table, go for a walk or get a game of football started out on the lawn!

So now that you know you don’t have to miss out on all the fun and moderation is the key to success, you can relax this Thanksgiving and stay on track! Enjoy your healthy holidays!!!

BUT, just in case you did blow it a little bit over the holiday you still have time to get it back in order before New Years!

I am hosting a 21 day Healthy for the Holidays accountability group to keep you on track!  I'll teach you tips just like the ones above to help you stay focused with balance.

There is just something about having support that makes all the difference in the world!!!

To connect on Facebook please send me a friend request, I'd love to help you on your health and fitness journey!