Start Your Own Healthy Holiday Traditions this Thanksgiving!

Mashed sweet potatoes

The traditional Thanksgiving holiday meal always includes lean protein, but it is the sides that are the source of excess calories. To help, we are offering the delicious recipes below to keep your holidays healthy!

If you decide to try one of the recipes below, be sure to show us on our Facebook page!

Creamy Cauliflower Mashed Potatoes

*Makes 8 servings.

Mashed cauliflower with garlic and herbs

Oh my gourd! A healthy mashed potato recipe that’s low in sodium and fat? This is the perfect side dish for your Thanksgiving table!


  • 2 bags of frozen cauliflower florets
  • 1 cup fat free Greek yogurt
  • 1/2 cup fat free sour cream
  • 1 clove garlic, minced
  • 1/4 cup grated parmesan
  • 1 cup dry potato flakes
  • Salt and pepper to taste


  1. In a large pot, bring water to a boil. Add cauliflower and boil for 15 minutes or until florets are tender.
  2. Mince garlic and shallots. Drain cauliflower and allow to sit in strainer for 5 minutes prior to mixing.
  3. In a bowl, mix cauliflower with all remaining ingredients. Mix with an immersion blender or food processor to desired consistency. For a thicker consistency, use a hand mixer.
  4. Serve and enjoy!

Nutrition Info

  • Calories: 94
  • Total Fat: 0.2g
  • Cholesterol: 1.4mg
  • Sodium: 62.2mg
  • Carbohydrates: 15.2mg
  • Dietary Fiber: 1.6g
  • Protein: 5.8g


Apple-Sage Wild Rice Stuffing

*Makes 12 servings.

Spinach, Rice and cranberry salad with walnuts

This stuffing is the tur-key to our hearts! This Apple-Sage Wild Rice Stuffing is filling while being low in calories and carbohydrates.


  • 4 oz chopped pecans
  • 4 tsp canola oil (divided)
  • 1 1/2 cup diced celery
  • 1 1/2 cup diced onions
  • 1 medium red apple (halved, cored and diced)
  • 2 cups hot cooked brown rice
  • 1 cup hot cooked wild rice
  • 1/2 cup dried cranberries
  • 1 medium jalapeno pepper (seeded (if desired) and finely chopped OR 1/4 tsp dried red pepper flakes)
  • 1 1/2 Tbsp chopped fresh sage
  • 3/4 tsp salt


  1. Heat a large skillet over medium-high heat. Add the pecans and cook 2-3 minutes or until beginning to brown, stirring frequently. Set aside on separate plate.
  2. Heat 1 tsp of oil over medium heat. Cook the celery and onion 8 minutes or until beginning to lightly brown on the edge, stirring occasionally.
  3. Add apples and cook 4 minutes.
  4. Stir in the pecans and the remaining ingredients and cook 3-4 minutes, stirring occasionally. Serve and enjoy!

Nutrition Info

  • Calories: 13
  • Cholesterol: 0mg
  • Sodium: 13mg
  • Carbohydrates: 2g

SOURCE: U.S. Department of Agriculture

Sweet Potato Casserole

*Makes 10 servings.

Mashed sweet potato

What’s the nicest vegetable? A sweet potato! Indulge in this low cholesterol, high protein side dish.


  • 4 sweet potatoes (about 1 lb)
  • 3 egg whites
  • 1/2 cup sugar
  • 1 can non-fat evaporated milk
  • 1 Tbsp vanilla extract
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg


  1. Rinse sweet potatoes in cold running water and pierce with a fork.
  2. Microwave sweet potatoes on full power until tender, about 15 minutes. Turn them half way during baking.
  3. Preheat oven to 400 degrees. Remove skin from sweet potatoes and mash with hand beaters. Add the rest of the ingredients and mix until smooth.
  4. Pour mixture in a baking pan. Bake until casserole is firm in the center, about 40 minutes.
  5. Remove pan from oven. Allow to stand for 5 minutes, then cut into 10 squares.
  6. Serve hot. Refrigerate leftovers. Enjoy!

Nutrition Info

  • Calories: 123
  • Cholesterol: 2mg
  • Sodium: 89mg
  • Carbohydrates: 25g
  • Protein: 5g

SOURCE: U.S. Department of Agriculture

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