Healthy Thanksgiving Substitutes

Thanksgiving Garlic Mash (Cauliflower) Potatoes

1 head of Cauliflower
1/4 Cup parmesan
1 tbs of cream cheese or a dollop of sour cream
1/2 tsp minced garlic
1/2 tsp pepper
salt to taste (omit if you have high blood pressure)
Chopped parsley, rosemary or chives for garnish
Pats of butter for garnish

mashed-cauliflowr-recipe-7223Cut up cauliflower and boil for 6 minutes or steam till done. Drain and pat dry while still warm (try and get it very dry). Combine all ingredients in food processor or in a bowl with an immersion blender. Blend till smooth and garnish with herbs and butter.

Dairy Free Alternative : Creamy Coconut Mashed (Cauliflower) Potatoes

Prepare as above but instead of butter, cream cheese and parmesan slowly add coconut milk while blending until you’ve reached the desired consistency (use less than you think you will need because you don’t want runny mash!). Add in all other spices as you would normally and enjoy this super creamy guilt free mash.

Thanksgiving Hidden Sugars – Cranberry Sauce

Most people know they need to avoid that extra slice of pie, but what they don’t know is that a good size dollop of cranberry sauce may have just as much sugar! Here are the nutritional stats for Ocean Spray Cranberry Sauce:

For just 1/4 of a cup
110 Calories
21g Sugar
25g Carbohydrates
No Fiber No Protein

So what are your options?A quick substitution is to serve unsweetened apple sauce instead!

1/4 of a cup
25 Calories
6g Sugar
7g Carbohydrate
about 1g Dietary Fiber
Not to mention a nice dose of Vitamin C

Citrus helps break down proteins as well, so you won’t feel as “heavy” and “sluggish” after the turkey! Sprinkle on a little cinnamon and you’ve got the perfect side-dish for your Thanksgiving dinner. Still can’t part with the cranberry sauce – here is a low sugar DIY recipe that you can whip up in advance and store in the fridge.

Low Sugar Cranberry Sauce Recipe 

1 pound Cranberries (washed and sorted)
1 cup orange juice 
1-3 tbs high quality maple syrup or honey (depending on how sweet you want it)
1/2 tsp cinnamon
pinch of nutmeg
optional - zest of 1/2 an orange


Combine in sauce pan and bring to boil over medium-high heat. Reduce to a simmer until berries begin to burst (about 25 minutes). Let cool in a dish and pop in the fridge, it will thicken as it cools.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s