Thanksgiving Feast Healthy · Thanksgiving is a time to slow down the busy pace of life and gather...

HealthyThanksgiving Feast

Stuff yourself with goodness this Thanksgiving!

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TABLE OF CONTENTS

I N T R O D U C T I O N

2

A P P E T I Z E R S

E a s y C r o c k P o t S p i n a c h A r t i c h o k e D i p

C r a n b e r r y , P e c a n a n d R i c o t t a S w e e t P o t a t o B r u s c h e t t a

3

M A I N D I S H

E a s y O n e P a n C r a n b e r r y B a l s a m i c R o a s t e d C h i c k e n

8

S I D E S

O v e n R o a s t e d C a r r o t s w i t h B a c o n

A p p l e G o r g o n z o l a S a l a d w i t h A p p l e C i d e r V i n a i g r e t t e

1 1

D E S S E R T S

A p p l e C r a n b e r r y C r i s p

M i n i P u m p k i n P i e s w i t h M a p l e W h i p p e d C r e a m

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I LOVE THANKSGIVINGN o t b e c a u s e i t m a r k s t h e t r u e s t a r t t o C h r i s t m a s ( t h o u g h I d o l o v e t h a t p a r t ! ) ,

b u t b e c a u s e I g e t t o e a t S O . M U C H . F O O D . A n d , w h i l e e a t i n g t h a t d e l i c i o u s f o o d ,

I g e t t o s p e n d q u a l i t y t i m e w i t h t h e f r i e n d s a n d f a m i l y t h a t I l o v e . T h a n k s g i v i n g

i s a t i m e t o s l o w d o w n t h e b u s y p a c e o f l i f e a n d g a t h e r a r o u n d t h e t a b l e w i t h

l o v e d o n e s w h i l e s h a r i n g a m e a l t o g e t h e r .


W h a t w e p u t i n o u r b o d i e s i s s o i m p o r t a n t b e c a u s e i t i s t h e f u e l t h a t g i v e s u s t h e

e n e r g y t o l i v e l i f e . T h i s T h a n k s g i v i n g , m y h o p e i s p r o v i d e y o u w i t h a m e n u f u l l o f

h e a l t h y m e a l o p t i o n s t h a t w i l l g i v e y o u t h e f u e l y o u n e e d f o r y o u r h o l i d a y f i l l e d

w i t h f a m i l y , f u n , a n d c o n v e r s a t i o n .

I ' v e p a r t n e r e d u p w i t h H a n n a h F r e e s e , a r e g i s t e r e d d i e t i t i a n , t o c r e a t e t h e

d e l i c i o u s r e c i p e s i n t h i s b o o k . A l l o f t h e d i s h e s a r e c e n t e r e d a r o u n d h e r s i g n a t u r e

" F r e e s e M e t h o d o l o g y " , w h i c h y o u c a n r e a d m o r e a b o u t H E R E .

I h o p e t h a t y o u w i l l f i n d i n s p i r a t i o n i n t h e s e r e c i p e s t o c r e a t e a f e a s t t h a t g i v e s

y o u a n d y o u r l o v e d o n e s t h e f u e l y o u n e e d t o e n j o y t h e b e a u t y o f t h i s s e a s o n o f

g r a t e f u l n e s s a n d c o m m u n i t y .

Have a blessedThanksgiving ful l of

joyful memories!


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APPETIZERS



2. In a food processor, combine the artichoke hearts, spinach,Greek yogurt, mayonnaise, cream cheese, mozzarella, saltand pepper. Process until smooth. Add the cooled onion andgarlic mixture to the food processor and pulse untilcombined.

E A S Y C R O C K P O T S P I N A C HA R T I C H O K E D I P

Ingredients Directions

1. Heat the olive oil in a pan over medium heat. Add theonions and cook, stirring occasionally until brown but notcaramelized (about 4 to 5 minutes). Add the garlic and cookan additional 3 to 4 minutes. Remove from heat and cool.

3. Grease your crock pot bowl lightly with olive oil (for easierclean up). Transfer your processed mixture to the slowcooker and cook on high for 2 hours.

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Free up your oven space by making this easy spinach artichoke dip in your slowcooker. Whip this appetizer up the night before Thanksgiving and pop it in yourcrock pot 2 hours before your guests arrive. Serve with carrots and celery for alight and healthy appetizer!

1 tbsp olive oil

1 medium white onion, finely chopped

(about 1.5 cups)

3 cloves of garlic

1 (9 oz) package of artichoke hearts

(defrosted, rinsed and dried)

1 (10 oz) package of frozen chopped

spinach (defrosted, excess liquid squeezed

out)

1/2 cup 5% Greek yogurt

2 tbsp mayonnaise

1/2 cup full fat cream cheese (4 oz)

2 oz full fat mozzarella cheese

1/2 tsp kosher sea salt

1/4 tsp black pepper

Carrot and celery sticks for serving

4. Transfer dip to a serving bowl if desired and serve withcelery and carrot sticks.

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E A S Y C R O C K P O T S P I N A C HA R T I C H O K E D I P


Spinach artichoke dip can be stored in a container in the refrigerator for up to 3 days

You may also cook this in the oven if desired. After step #2 in the directions, place your

processed mixture in a greased 8 inch square glass baking dish or 9 inch glass pie plate and cook

for 15 - 20 minutes until heated through

NutritionCalories: 70kcal | Carbohydrates: 4g | Protein: 3g | Fat: 5g | Saturated Fat: 2g | Sodium: 168mg | Potassium: 191mg | Fiber: 2g |Sugar: 1g | Calcium: 38mg | Iron 1mg

Notes


C R A N B E R R Y , P E C A N A N DR I C O T T A S W E E T P O T A T O

B R U S C H E T T A

Ingredients

1/2 cup fresh cranberries

3 tbsp pure maple syrup

3 tbsp water

1 cinnamon stick

For the Cranberry Sauce

Directions

2. Scrub sweet potatoes until clean. Slice into 1/4 inch rounds.In a medium bowl, toss together sweet potatoes, oil, salt andpepper. Place in a single layer on parchment paper linedbaking sheet and bake for 8 minutes on each side, or untilsemi - crispy. Remove from oven and cool.

3. In another bowl, use a hand mixer to whip the ricottacheese, coconut cream, rosemary, salt and pepper untilfluffy.

1. Preaheat oven to 425 F

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Continued on next page

In place of traditional bread or crackers, use baked sweet potato "rounds" for ahealthier alternative to traditional bruschetta. Topped with a light and fluffyricotta cheese mixture and warm cranberry sauce, this appetizer is sure toplease a wide variety of guests!

1 lb. small sweet potatoes (2 - 3 should be

good)

2 and 1/2 tsp olive oil

Kosher sea salt and pepper to taste

4 oz full fat ricotta cheese, room temperature

2 tbsp coconut cream

1 tsp finely chopped fresh rosemary

1/4 cup toasted chopped pecans

For the Sweet Potato Bruschetta

4. In a small sauce pan, add the cranberries, maple syrup,water and cinnamon stick. Bring to a boil over medium heatand simmer for 10 minutes, or until the mixture forms asauce.

6. Spoon the ricotta cheese mixture onto the cooled sweetpotato rounds. Top with cooled, toasted pecans andcranberry sauce. Serve immediately.


5. In a small pan, toast chopped pecans over medium heat for3 minutes, or until fragrant. Be sure to stir often so they don'tburn.


C R A N B E R R Y , P E C A N A N DR I C O T T A S W E E T P O T A T O

B R U S C H E T T A


Store leftover sweet potato bruschetta without toppings in an airtight container in the

refrigerator for 2 days. Re - heat in the oven for 2 - 4 minutes and then top with ricotta mixture

and cranberry sauce.

You may also substitute the ricotta cheese with goat cheese, cream cheese, or even mascarpone

cheese!

Recipe adapted from Recipe Runner.

Nutrition

Notes

Calories: 87kcal | Carbohydrates: 7g | Protein: 1g | Fat: 6g | Saturated Fat: 21g | Sodium: 57mg | Potassium: 41mg | Fiber: 1g |Sugar: 2g | Calcium: 20mg


MAIN DISH



E A S Y O N E P A N O V E N R O A S T E DC R A N B E R R Y B A L S A M I C

C H I C K E N

Ingredients

2.5 lbs bone-in skin-on chicken thighs

Fresh thyme

A dash of Italian herbs (optional)



1 tbsp balsamic vinegar

For the Chicken

Directions1. In a food processor, blend the marinade ingredientstogether until smooth.

2. Pat chicken thighs dry. Place chicken thighs in a greased9x13 inch baking dish. Pour blended marinade over chicken,coating evenly. Cover and marinate chicken in refrigeratorfor 3 hours or up to 24 hours for really great flavor!

3. Preheat oven to 375 F. Remove chicken from refrigerator.Add the cranberries and Italian herbs to the dish. Spreadevenly over the chicken.

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Try this easy and healthy alternative to a traditional turkey this Thanksgiving!Use bone-in skin-on chicken thighs to get the added nutritional benefits of thenaturally occurring fats within the meat. Easily double or triple the recipe for acrowd!


2 tbsp olive oil

2 tbsp gluten free tamari sauce


1/4 cup balsamic vinegar (I love this maple

version)


1/4 tsp pepper

2 garlic cloves

For the Marinade

5. Bake chicken skin side down for 30 - 35 minutes. Removechicken and turn skin side up. Brush the maple balsamicmixture on each chicken thigh and place in the oven againfor 5 - 10 more minutes, or until a meat thermometer reads165 F in the thickest part of the largest chicken thigh.

6. Broil chicken for 3 -4 minutes, or until skin is crispy. Serveimmediately with cranberry sauce from the pan, fresh thymeand a sprinkle of salt and pepper.


4. Mix together the 1 tbsp of maple syrup and 1 tbsp ofbalsamic vinegar and set aside. You will use this duringroasting for the chicken.

http://www.olivinboise.com/store/p66/Vermont_Maple.html


E A S Y O N E P A N O V E N R O A S T E DC R A N B E R R Y B A L S A M I C

C H I C K E N


Make sure to pat the chicken thighs dry before baking. This will remove excess moisture and

create a crispier skin!

Cook times may vary depending on the thickness of the chicken. Be sure the internal

temperature of the thickest piece of meat is 165 F.

You may replace with turkey or chicken breast if you wish. Cook time will then be 25 - 35

minutes. Cook until no longer pink and the internal temperature reaches 165 F

Recipe adapted from Cotter Crunch.

NutritionCalories: 335kcal | Carbohydrates: 12g | Protein: 23g | Fat: 25g | Saturated Fat: 5g | Sodium: 390mg | Fiber: 1g | Sugar: 10g

Notes


SIDES



O V E N R O A S T E D C A R R O T SW I T H B A C O N

Ingredients Directions

2. Heat a skillet over medium heat. Add the chopped bacon.Cook, stirring often, until the bacon starts to crisp up and thefat is rendered. Turn off heat and set aside to cool.

3. Peel carrots and place them on the baking sheet. Drizzlethe bacon grease over the carrots and add the salt, pepperand garlic powder. Toss to coat. Top with bacon bits.

1. Preheat oven to 400 F. Line a large baking sheet withparchment paper.

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Add a bit of color to your Thanksgiving table with these oven roasted carrotswith bacon bits on top. Yum! Everybody loves bacon, and these carrots areroasted in leftover bacon drippings for a smoky flavor. Easily double or triplethis recipe for a crowd.

3 slices of thick cut bacon, chopped

2 pounds of carrots, washed and peeled


1/2 tsp pepper

1/2 tsp garlic powder

Fresh parsley for garnish

4. Roast carrots for 20 minutes or until the bacon is crisp andthe carrots are tender. Remove from oven and sprinkle withparsley. Serve immediately.



O V E N R O A S T E D C A R R O T SW I T H B A C O N


If you would like a little more flavor, add a small drizzle of this maple balsamic vinegar partway

through roasting.

Feel free to use any carrots that you like. The purple and white add an extra touch of color!

Recipe adapted from How Sweet Eats.

NutritionCalories: 147kcal | Carbohydrates: 22g | Protein: 3g | Fat: 5g | Saturated Fat: 2g | Sodium: 548mg | Potassium: 731mg | Fiber:6g | Sugar: 11g | Calcium: 75mg

Notes


http://www.olivinboise.com/store/p66/Vermont_Maple.html

A P P L E G O R G O N Z O L A S A L A DW I T H A P P L E C I D E R

V I N A I G R E T T E

Ingredients

1 cup of olive oil

1/4 cup apple cider vinagar

Juice of 1 lemon

1 tbsp stone ground mustard

1 tsp pepper

1/2 tsp. kosher sea salt

3 tbps water

For the Apple Cider Vinaigrette

Directions

2. In 16 oz. mason jar or salad dressing bottle, combine theoil, vinegar, lemon juice, mustard pepper, salt and 3 tbsp ofwater. Shake until combined.

3. Add maple syrup, coconut oil, and sea salt. Pulse a fewmore times until everything is combined.

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Juicy honeycrisp apples, tooasty pecans and buttery gorgonzola cheese make fora delicious side salad that will go perfectly with the one pan oven roastedcranberry balsamic chicken. Easily assemble and top with apple cidervinaigrette right before guests arrive!

5 oz spinach or other greens of choice

3 Honeycrisp apples, sliced

4 oz Gorgonzola cheese crumbles

1 cup of toasted pecans

For the Salad


1. In a small pan, toast chopped pecans over medium heat for3 minutes, or until fragrant. Be sure to stir often so they don'tburn. Once toasted, set aside to cool.

4. In a large bowl, add the spinach , apple slices, and toastedpecans. Toss with Apple Cider Vinaigrette and Gorgonzolacheese crumbles if serving immediately.


DESSERTS



A P P L E C R A N B E R R Y C R I S P

Ingredients

3/4 cup old fashioned oats

1/4 cup unsweetened shredded coconut

1/2 cup almond flour

1/2 cup chopped walnuts

1/4 cup pure maple syrup


4 tbsp unsalted butter, browned

3 tbsp 5% Greek yogurt

1/2 tsp cinnamon

For the Topping

Directions

2. In a 9x9 inch baking dish, mix together the apples,cranberries, honey, arrowroot starch, lemon juice, gingerand cinnamon.

3. In a small pan, melt the butter over medium heat. Stirfrequently until brown and fragrant (about 3 minutes).

1. Preheat oven to 350 F. Peel, core and chop your apples intobite sized pieces.

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This apple cranberry crisp has just the right amount of tartness and will warmup your guests on a chilly, Thanksgiving day! Sweetened with maple syrup andtopped with a gluten free crumb topping, this is a decadent, yet healthy, treatto enjoy with friends and family.

4 large Granny Smith apples (about 2 lb)

1 cup of fresh or frozen cranberries

1/3 cup honey

2 tbsp arrowroot starch

1 tbsp lemon juice

1/2 tsp ground ginger

1/4 tsp cinnamon

For the Filling

4. In a mixing bowl, combine oats, coconut, almond flour,walnuts, maple syrup and salt. Mix in the browned butterand Greek yogurt. Stir until combined and mixture is evenlymoist.

5. Dollop spoonfuls of the topping mixture over the fillingand use fingers to break up the mixture until evenlydistributed (you don't need to pack it down).

6. Bake 40 - 50 minutes until the filling is bubbling aroundthe edges and the top is turning lightly golden. Let crispstand for 5 to 10 minutes before serving.



A P P L E C R A N B E R R Y C R I S P


Store leftover cranberry crisp in an airtight container in the refrigerator for up to 1 week.

Arrowroot starch is a great, gluten free alternative to corn starch for thickening dishes. Find it in

the baking section of your grocery store or buy online.

You may also cook this crisp in individual ramekins as well! Adjust the baking time to 30 - 35

minutes.

Feel free to use pears or other fruit in place of the apples if you wish.

Recipe adapted from Cookie and Kate's Gluten Free Pear Crisp.

NutritionCalories: 441kcal | Carbohydrates: 70g | Protein: 7g | Fat: 15g | Saturated Fat: 5g | Sodium: 78mg | Fiber: 8g | Sugar: 19g

Notes


M I N I P U M P K I N P I E S W I T HM A P L E W H I P P E D C R E A M

Ingredients

1 15 oz can of pumpkin puree

1/2 cup coconut milk cream (scoop from

the top of the can)

1/2 cup real maple syrup

2 eggs + 1 egg yolk

1 tsp ground cinnamon

1.5 tsp pumpkin pie spice

1 tsp vanilla extract


For the Pie

Directions

1. Preheat oven to 350 F. Grease 2 muffin tins (this makes 16mini pies).

2. In a food processor, combine the pecans and coconut.Pulse until they have broken down to a sand - likeconsistency that sticks together when you pinch betweenyour fingers. Be careful not to over process and make nutbutter!

3. Add maple syrup, coconut oil, and sea salt. Pulse a fewmore times until everything is combined.

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These mini pumpkin pies are a fun twist on a traditional Thanksgiving dessert.Made with good-for-you ingredients and a pecan coconut crust, this is a great,healthy, gluten free post dinner treat that will leave your guests feelingsatisfied!

2 cups raw pecans

1/2 cup unsweetened shredded coconut

1/4 cup real maple syrup

2 tbsp coconut oil


1/4 tsp nutmeg

For the Crust

4. Divide nut mixture among 16 muffin wells.

5. In a large bowl, combine pumpkin puree, coconut cream,maple syrup, eggs, egg yolk, cinnamon, pumpkin pie spice,vanilla extract and sea salt. Use a hand mixer to mix untilwell combined.

6. Divide pumpkin mixture among 16 muffin wells.

7. Bake for 30 minutes or until set through. Cool completelyand then transfer to the refrigerator to cool for an hour.



M I N I P U M P K I N P I E S W I T HM A P L E W H I P P E D C R E A M

For the Maple WhippedCream

Directions

1.In a large bowl, combine all ingredientstogether using a hand mixer. Beat until fluffyand light.

2. Place dollops of maple whipped cream overcooled pies.

1/2 cup coconut cream milk (scoop from

the top of the can)

4 tbsp 5% Greek yogurt


1/4 tsp cinnamon

Mini pies can be stored in an airtight container in the refrigerator for up to 1 week.

You may add more or less Greek yogurt to the whipped cream until you get the desired

thickness that you would like.

You can use muffin liners if you wish. This will make the pies easier to remove from the muffin

tin.

Recipe adapted from Taste of Home.

NutritionCalories: 575kcal | Carbohydrates: 15g | Protein: 3g | Fat: 58g | Saturated Fat: 51g | Sodium: 19mg | Potassium: 253mg | Fiber:9g | Sugar: 4g | Calcium: 53mg | Iron 2.1mg

Notes



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