Thanksgiving dinner should leave you feeling satisfied, but not stuffed. Make your feast of simple and delicious recipes. Consider options that do not include all the butter and cream that often go into a turkey-day meal. Here are some great ideas to consider this year:
Canned pumpkin puree, available year-round, is an easy source for the mashed cooked pumpkin. When pumpkins abound in the fall, however, you can make your own puree by roasting a small pie pumpkin and whipping the flesh in a blender or food processor.
3/4 cup water
1 small onion, chopped
1 can (8 ounces) pumpkin puree
1 cup unsalted vegetable broth
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 cup fat-free milk
1/8 teaspoon freshly ground black pepper
1 green onion, green top only, chopped
In a large saucepan, heat 1/4 cup of the water over medium heat. Add the onion and cook until tender, about 3 minutes. Don’t let the onion dry out.
Add the remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don’t boil. Ladle into warmed individual bowls and garnish with black pepper and green onion tops. Serve immediately.
Protein 3 g
Fiber 2 g
Total fat 1 g
Saturated fat < 1 g
(source – Mayo Clinic)
Sweet Potato Pudding
Replace fatty desserts with replace fatty foods with foods rich in complex carbohydrates, such as sweet potatoes.
Makes 4 servings (2/3 cup per serving)
1 1/3 cups mashed, cooked sweet potato
1/2 cup sugar
2 teaspoons ground cinnamon
2 teaspoons grated orange rind
1 teaspoon salt (omit if on a low-sodium diet)
1 teaspoon ground ginger
1/2 teaspoon ground cloves
1/3 cup egg substitute
16 ounces evaporated skim milk
Combine sweet potato and the next 7 ingredients in a large bowl. Beat at medium speed with a mixer until smooth. Add milk; mix well. Pour mixture into a 2-quart casserole coated with cooking spray. Bake at 375° F for 1 hour or until a knife inserted near the center comes out clean. (For individual servings, pour 2/3 cup potato mixture into each of 4 custard cups. Bake at 375° F for 40 minutes or until a knife inserted near the center comes out clean.) Let pudding cool. Cover and chill for 2 hours.
Nutrition information per serving
Fat 0.86 grams
Saturated fat 0.20 grams
Fiber 0.40 grams
Protein 3.5 grams
(Source: Harvard Health Publications)
What healthy recipes do you have? We’d love to hear about them.