A Healthful Thanksgiving Meal

| Nicole Carlson, RD, LD

It’s that time of year again. The time of year that oversized meals with loads of saturated fat and sugar are served seemingly every weekend for the next six weeks. This often leaves us feeling overstuffed and uncomfortable and all too often we pack on the pounds. Thanksgiving kicks off this season with the largest meal. According to the Calorie Control Council, the average American consumes 4,500 calories on Thanksgiving Day1. Although this may be an overestimated amount for you, chances are you are consuming more than your typical 1,500 calories. The holidays may be an excuse to give up on own nutrition goals but I’m here to encourage you to do the opposite. Embrace the challenge of finding the healthy alternatives this year. Try bringing a healthy dish to pass to help make your Thanksgiving meal a bit more healthful. Listed below are a few ideas!

Maple Cinnamon Roasted Butternut Squash

Author: Tori Avey

Ingredients:

8 cups cubed butternut squash (peeled and seeded), about 3 lbs of peeled cubes
2 tbsp. extra virgin olive oil
2 tbsp. maple syrup
1/2 tsp salt
1/2 tsp cinnamon
2 pinches cayenne

Method:

Preheat oven to 425oF. Spread out the cubes on the baking sheets.  

Drizzle squash with 2 tbsp. olive oil and 2 tbsp. maple syrup. Sprinkle evenly with ½ tsp salt, ½ tsp cinnamon and 2 pinches of cayenne. Toss the squash on the sheets with clean hands to coat evenly.  

Roast squash for about 30 minutes, switching the baking sheets on their racks halfway through cooking, till the largest piece of squash is tender all the way through. Remove from oven and turn on broiler. Place each pan under the broiler for 1-2 minutes to caramelize. Serve warm.

Sweet Potato and Pomegranate Salad

Author: Love and Lemons

Ingredients:

2 medium sweet potatoes, cubed, plus olive oil, salt & pepper for roasting
2 cups baby salad greens (baby kale, spinach, arugula, etc.)
1/3 cup pomegranate seeds
1/3 cup crumbled feta
1/4 cup toasted pistachios, toasted & chopped
Handful of chopped cilantro
2-3 chopped scallions, white and green parts

Dressing:

2 tablespoons olive oil
1/2 clove minced garlic
2 teaspoons honey
1 teaspoon sherry vinegar or white wine vinegar
Salt & pepper, to taste

Method:

  • Roast the sweet potatoes:
  • Preheat oven to 400oF. Chop sweet potato into bite-sized cubes. Drizzle with Olive oil, salt and pepper, and roast for 20-30 minutes.
  • Make the dressing: Whisk olive oil, vinegar, honey, garlic, salt & pepper.
  • Assemble all salad ingredients, toss lightly in the dressing.

The holidays do not have to derail your nutrition progress. Take charge of your diet and be mindful of your choices. Remember to portion out your meals to stay in better control of your nutrition. If you are interested in more tips on how to make your holiday season healthier, contact Nicole Carlson from Live Your Life today for a free dietitian consultation!

Health and Happiness,

Nicole Carlson, RD, LD
Registered Dietitian
Live Your LifeTM
Bringing Physical Therapy & Wellness to You!

 Nicole is a registered and licensed dietitian in the state of Minnesota. She earned her Bachelor’s Degree at the University of Wisconsin-Stout and completed her accredited dietetic internship through Iowa State University. Nicole has a passion for health, nutrition, and cooking. She enjoys experimenting with and sharing new recipes and cooking techniques with her clients. She is dedicated to educating her clients on how to be mindful of their habits and make healthy changes that will last a lifetime.

Nicole currently works in clinical and private practice settings where she gained experience with diabetes management, heart-healthy cooking, weight loss or weight maintenance, food allergies and sensitives, chronic kidney disease and heart failure.

References
“Stuff the Bird, Not Yourself.” Calorie Control Council. caloriecontrol.org/stuff-the-bird-not-yourself-ho
w-to-deal-with-the-3000-calorie-thanksgiving-meal/.
Accessed 18 Nov. 2017.

Avey, Tori. “Maple Cinnamon Roasted Butternut Squash – Vegan Recipe.” Tori Avey. toriavey.com/toris-kitchen/maple-cinnamon-roasted-butternut-squash/?recipe_print=yes. Accessed 13 Nov. 2017.

“Sweet Potato & Pomegranate Salad Recipe.” Love and Lemons. www.loveandlemons.com/sweet-potato-pomegranate-salad/. Accessed 22 Nov. 2014.

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