Although I am a strong advocate for indulging on this joyous holiday, there are definitely ways to enjoy Thanksgiving guilt free! These classic sides with a healthy spin will take your green bean casserole and mashed potatoes to a whole new nutrient level. Swapping out the “no-thank yous” for some “yes, pleases,” we’re taking a proactive approach to remove your Thanksgiving Day woes.
Green Bean Casserole
Cream of mushroom soup is versatile base that makes maybe a few too many appearances in hot dishes, stroganoffs, and that staple Thanksgiving side dish, green bean casserole. It’s a good thing we only consume this dish once a year because it is high in fat, calories, and sodium—UNLESS, you make it from scratch! To make your own mock cream of mushroom soup, use a pinch of whole wheat flour, non-fat milk or broth, and a butter substitute. Though it may not be as quick as opening a can, the decreased fat, calorie, and sodium content make it well worth the extra elbow grease.
- 3 Tbsp butter substitute
- 1 cup non-fat milk
- 1 Tbsp whole wheat flour
- Salt and pepper to taste
- 4 cups of fresh green beans
- 1 medium yellow onion, sliced
- ¾ cup panko bread crumbs
- 1 Tbsp olive oil
- In a saucepan over medium heat, sauté sliced onions in olive oil until golden brown.
- Place fresh green beans in 13” x 9” baking pan, set aside.
- In a saucepan over medium heat, melt butter.
- Whisk flour into melted butter until combined.
- Then, lowly add milk to butter flour mixture.
- Allow mixture to thicken, stirring occasionally.
- Pour mixture over green beans to coat.
- Spread onions evenly across green beans.
- Finally, sprinkle with panko bread crumbs.
- Bake at 350 for 20-25 minutes or until golden brown.
Rosemary and Garlic Double Potato Mash
Orange is the new…white? Brighten up your table by mashing both gold and sweet potatoes rather than white potatoes this Thanksgiving day. Sweet taste, high in beta-carotene, and full of fiber, these potatoes are a nutritional triple threat. And because sweet potatoes are just that delicious, there’s no need for sour cream or butter. Go low-fat and calorie free by spicing up your mashed potatoes with a little garlic, rosemary, and non-fat milk.
- 1 pound Yukon Gold potatoes, cut into 1 ½ inch chunks
- 1 pound sweet potatoes, cut into 1 ½ inch chunks
- ½ cup non-fat milk
- 3 cloves garlic, minced
- 1T rosemary
- Salt and pepper to taste
- Bring a large pot of water to a boil.
- Place potatoes in boiling water and cook until soft.
- Drain potatoes and place in large mixing bowl.
- Add milk, garlic, and rosemary.
- Using an electric mixer, beat potatoes until mashed.