5 Gut-Boosting Thanksgiving Recipes for a Healthy Holiday (2024)

6 large russet potatoes

½ cup lowfat milk or non-dairy milk of your choice

½ cup nonfat, plain Greek yogurt

3 tbsp extra-virgin olive oil

¾ tsp kosher salt

¼ tsp ground white pepper

1 tsp garlic powder

1

Scrub the potatoes thoroughly and peel, if desired (although leaving the peel on increases the fiber and nutrient content). Chop the potatoes into even pieces, about 1-inch cubed. Place the potatoes in a large pot of cold water, making sure they are covered by at least 1 inch of water. Place over high heat and bring to a boil, then reduce the heat to medium and allow the potatoes to cook until easily pierced with a fork, about 15 to 20 minutes.

2

Drain the potatoes thoroughly and add the remaining ingredients. Mash the potatoes thoroughly until completely smooth.

Nutrition Facts

2 medium butternut squash, peeled and cubed (about 8 cups)

2 Granny Smith apples, peeled and cubed

4 medium carrots, ends removed, and chopped (skin intact)

1 sweet onion, chopped

2 cloves garlic

8 cups low-sodium vegetable broth

1 cup unsweetened coconut milk (found in the refrigerated section) or milk of your choice

1 tsp ground cumin

¼ tsp ground nutmeg

1 tsp kosher salt

½ cup pepitas, for garnish (optional)

¼ cup fresh parsley, roughly chopped, for garnish (optional)

1

Place a large stockpot over medium-high heat. Add the butternut squash, apples, carrots, onion, garlic and broth. Bring to a boil, then reduce the heat to low, cover and simmer until the squash is easily pierced with a fork, about 20 to 30 minutes.

2

Remove from the heat and use an immersion blender to blend the mixture until it is completely smooth. Stir in the coconut milk, cumin, nutmeg and salt and serve garnished with pepitas and parsley, if desired.

Nutrition Facts

For even richer flavor, roast the vegetables before adding them to the soup.

If you don’t have an immersion blender on hand, allow the mixture to cool slightly before carefully transferring it to a blender. Work in batches as needed.

1 sweet onion

¼ cup extra-virgin olive oil, divided

½ cup gluten-free panko breadcrumbs

1 tsp garlic powder

2 lbs fresh green beans, tough ends removed

3 cloves garlic, minced

2 cups low-sodium vegetable broth

3 tbsp cornstarch

2 tbsp fresh thyme, tough stems removed

2 tbsp fresh sage, finely chopped

½ tsp kosher salt

¼ tsp freshly-ground black pepper

1

Preheat oven to 375 degrees F. Line two baking sheets with parchment paper and set aside.

2

Place the onions in a large mixing bowl. Drizzle with 1 tablespoon olive oil and gently toss to evenly coat the onions. Add the breadcrumbs and garlic powder and toss again. Lay the mixture on one of the two prepared baking sheets in an even single layer. Bake in the preheated oven until lightly browned, about 20 to 25 minutes, flipping halfway through.

3

Meanwhile, place the green beans on the other prepared baking sheet and drizzle with 1 tablespoons of olive oil. Bake in the preheated oven until bright green and tender-crisp, about 8 to 10 minutes.

4

While the beans roast, place a large skillet over medium heat. Add the remaining 2 tablespoons of olive oil and the cornstarch. Whisk until a paste forms and then add the garlic. Very slowly whisk in broth and cook until the mixture thickens, about 5 minutes.

5

Once the mixture thickens, remove it from the heat and stir in the thyme, sage, salt and pepper.

6

Place the green beans in a 9 by 11 baking dish. Top with the sauce and gently stir to coat. Top with the onion mixture and bake in the oven until the sauce is bubbling and the topping is lightly browned, about 25 to 30 minutes.

Nutrition Facts

4 medium sweet potatoes, peeled and chopped

2 medium Bosc pears, cored and chopped

½ cup unsweetened soy milk or milk of your choice

2 tsp pure vanilla extract

½ tsp kosher salt

1½ tsp ground cinnamon, divided

1 tbsp avocado or vegetable oil

2 cups rolled oats

½ cup chopped pecans or walnuts

1

Bring a large pot of water to a boil. Add the sweet potatoes and cook until easily pierced with a fork, 20–30 minutes.

2

In the last 10 minutes of cooking, add the pears. Drain the potatoes and pears thoroughly and place them in a large mixing bowl.

3

To the mixing bowl, add the soy milk, vanilla, salt, and 1 tsp of cinnamon. Use a potato masher or hand mixer tomix the ingredients until completely smooth. Preheat oven to 375 degrees F.

4

While the potatoes cook, add the oil to a skillet over medium-high heat. Add the remaining ½ teaspoon cinnamon and stir. Add the oats and pecans and cook until the oats are lightly toasted, about 5 minutes.

5

Place the potato mixture in a large baking dish. Top with the oat mixture and bake in the preheated oven, 25–30 minutes.

Nutrition Facts

1 large head cauliflower

2 tbsp extra-virgin olive oil

1 tbsp ground turmeric

1 tsp ground ginger

½ tsp kosher salt, divided

1 cup plain low-fat Greek yogurt

2 tbsp fresh dill, finely chopped

1

Preheat oven to 425 degrees F. Line a rimmed baking sheet with parchment paper or a silicone baking mat.

2

Place the cauliflower in a large bowl. Drizzle with olive oil and toss to coat the cauliflower. Sprinkle with turmeric, ginger, and ¼ teaspoon of salt and toss until evenly coated. Lay on the prepared baking sheet and spread the pieces evenly in a single layer.

3

Bake in the preheated oven until the cauliflower is tender, about 40 to 45 minutes, turning halfway through.

4

While the cauliflower is baking, whisk together the yogurt, dill, and remaining ¼ teaspoon salt. Thin with water until you reach the desired consistency. Serve the cauliflower pieces alongside the dip.

Nutrition Facts