Healthy Thanksgiving Recipe Ideas from Vitality

WILD RICE & MUSHROOM STUFFING

Ingredients

• 1/4 cup wild rice
• 1 3/4 cups water
• 1/4 cup brown rice
• 1 teaspoon instant chicken bouillon granules
• 1/8-1/4 teaspoon ground sage or nutmeg
•  2 cups sliced fresh mushrooms
•  1/2 cup chopped celery (1 stalk)
•  1/3 cup sliced green onion (3)
•  1/2 cup sliced almonds or pine nuts, toasted (optional)

Instructions

1. Rinse uncooked wild rice in a strainer under
   cold water about 1 minute; drain. In a medium saucepan combine wild rice, the 1-3/4 cups water, uncooked brown rice, bouillon granules, and sage. Bring to boiling; reduce heat. Simmer, covered, for 20 minutes.
2. Add mushrooms, celery, and green onion. Cook, covered, over medium-low heat about 25 minutes more or until vegetables are just tender, stirring frequently. If desired, stir in almonds. Serve immediately, or cool and use to stuff a 3-1/2- to 4-pound broiler-fryer chicken (see stuffing tips). Makes 6 servings.

Nutrition Facts Per Serving:
Servings Per Recipe: 6

• Calories: 66
• Fat: 1 g
• Sodium: 155 mg
• Carbs: 13 g
• Fiber: 1 g
• Sugars: 1 g
• Protein: 3 g

MAPLE MASHED SWEET POTATOES

Ingredients

• 1 lb sweet potatoes or yams (4 medium)
• 1 Tbsp coconut oil
• ¼ tsp nutmeg or cinnamon
• 1 Tbsp pure maple syrup
• ¼ tsp salt
• ¼ cup chopped pecans, optional

Instructions

1. Preheat oven to 400 F
2. Bake sweet potatoes for 30-40 minutes or until sweet potatoes are soft to touch.
3. Remove sweet potatoes from oven and let set for 5-10 minutes
4. Remove skins and add cooked potatoes to a mixing bowl and mash until potatoes reach desired creaminess. Can also use electric mixer.
5. Fold in remaining ingredients. Top with pecans and serve.

Nutrition Facts Per Serving ( ½ Cup)

• Calories: 143
• Fat: 4 g
• Carbs: 26 g
• Sugar: 8 g
• Sodium: 200 mg
• Fiber: 3 g
• Protein: 2 g

SPINACH, APPLE, & PECAN SALAD

Ingredients

Dressing

• 3 tbsp olive oil
• 1 ½ tbsp. apple cider vinegar
• 1 tbsp Dijon mustard
• 1 tbsp sugar
• 1 tsp salt
• ¼ tsp pepper

Salad

• 1 crisp apple
• ¼ cup red onion, cut in strips
• 3 cups fresh spinach/arugula blend
• ½ cup toasted pecans

Instructions

1. In a serving bowl, whisk oil, vinegar, mustard, sugar, salt and pepper until creamy and well mixed
2. Dice the apple and slice the onions. Add to dressing and toss until coated.
3. Put spinach on top and sprinkle pecans on top.
4. Just before serving, toss to coat spinach and pecans

Nutrition Facts Per Serving:
Servings in recipe: 4

• Calories: 247
• Carbs: 16 g
• Fat: 20 g
• Protein: 4 g
• Sodium: 400 mg
• Sugars: 9 g
• Fiber: 5 g

HERB ROASTED CARROTS

Ingredients

• ¼ cup olive oil
• 2 tbsp chopped fresh thyme
• ½ tsp kosher salt
• 3 tbsp chopped fresh cilantro
• 3 tbsp chopped fresh parsley
• 1 ½ lbs carrots, peeled and cut into 2 inch pieces

Instructions

1. Preheat oven to 400 F
2. Combine oil, thyme, salt, pepper, 1 1/2 tablespoons cilantro, 1 1/2 tablespoons parsley, and carrots in a large bowl; toss to coat.
3. Arrange carrot mixture on a foil-lined rimmed baking sheet; bake at 400°F for 25 minutes or until lightly browned and tender, stirring once after 15 minutes. Sprinkle with remaining 1 1/2 tablespoons cilantro and remaining 1 1/2 tablespoons parsley.

Nutrition Fats Per Serving (1/2 cup):

• Calories: 133
• Carbs: 11g
• Fat: 10 g
• Protein: 1 g
• Fiber: 3 g
• Sodium: 240 mg
• Sugars: 5 g

BALSAMIC ROASTED VEGETABLES

Ingredients

• ½ pound Brussels sprouts (about 3 cups), tough end removed and sliced in half
• 2 large carrots, sliced
• 3 cups cauliflower florets (about half of a large head)
• ¼ cup avocado oil
• ¼ cup balsamic vinegar
• 1 tablespoon dijon mustard
• 2 tablespoons maple syrup
• ¾ teaspoon coarse sea salt
• ¼ teaspoon freshly ground black pepper
• 1 teaspoon dried thyme

Instructions

1. Preheat the oven to 425 degrees.
2. Place your prepared vegetables on a baking sheet. For easier clean up, cover the pan in parchment paper.
3. In a small bowl, whisk together the oil, vinegar, mustard, maple syrup, salt, pepper, and thyme.
4. Pour the mixture on the vegetables and toss them to coat them well.
5. Roast in the preheated oven for 25-30 minutes, until the vegetables are golden brown. Stir the vegetables 1-3 times during the roasting time to ensure even roasting

Nutrition Facts Per Serving
Servings per recipe: 3

• Calories: 241
• Carbs: 40 g
• Fat: 5 g
• Protein: 8 g
• Sodium: 126 mg
• Sugars: 39
• Fiber: 0 g

APPLE CRANBERRY CRISP

Ingredients

• 3 medium to large crisp red apples, peeled & diced
• 1 cup fresh cranberries
• ½ cup apple juice
• 1 ½ tsp flour
• 1 ½ tsp pumpkin pie spice
• 2 cups granola

Instructions

1. Preheat the oven to 350°F. Combine the apples and cranberries and pour into an eight- or nine-inch-square baking dish.
2. In a small bowl, whisk together the apple juice, flour, and pumpkin pie spice. Pour over the fruit. Sprinkle the granola evenly over the fruit and lightly press down.
3. Bake until hot and bubbly, 40 to 45 minutes. Serve warm.

Nutrition Facts Per Serving
Servings per recipe: 8

• Calories: 188
• Carbs: 26 g
• Fat: 7.5g
• Protein: 5 g
• Sodium: 8 mg
• Fiber: 4 g
• Sugars: 13 g

CLEAN EATING EGGNOG

Ingredients

• 2 cups milk (options: unsweetened rice milk, almond milk or soy milk)
• 3 large egg whites
• 1/3 cup honey
• 1 tsp. pure vanilla extract
• 1/2 tsp. ground nutmeg
• 1/2 tsp. ground cinnamon + extra to sprinkle on top

Instructions

1. Place all ingredients in a blender and blend for about 2-3 minutes
2. Pour the eggnog into a pot and warm over medium-low heat for 15 minutes to cook the egg. You want this to get hot, but you do NOT want to boil it. Towards the end, it will want to simmer. Whisk constantly to avoid it.
3. Remove from heat and set the pot in the fridge when it's cooled enough to do so. Chill overnight.
4. Pour into cups and sprinkle with cinnamon or nutmeg.