Thanksgiving Portion Guide

Portion yourself well. Make healthier choices. Enjoy your holiday WITHOUT guilt.


Portion Control on the Populars:

Mashed Potatoes (made with butter, milk, and salt)- start with 1/2c (2 serving spoonfuls)

Green Bean Casserole (made with cream of mushroom/chicken soup base)- 1/2c (2 serving spoonfuls)

Turkey- 3oz (about the size of a deck of cards)

Cranberry Sauce (canned)- 2tbsp (1/4in thick slice canned)

Mac 'n' Cheese- up to 1c (2" by 2" square)

Turkey Gravy (made from drippings)- 1/4c (thin drizzle over everything)

Brown/Powdered Gravy- 1/2c (thin coating over everything)


While these classics may be higher in fat and calories, that doesn't mean you shouldn't enjoy them. This holiday season, choose moderation and grace as ingredients- not guilt.

Whether you choose to have 1 serving or 4, you're still fearfully and wonderfully made and worthy as is.


Health promotion doesn't mean you have to give up flavor- try these simple recipes to lighten your plate and leave satisfied but still on track to your goals.



Upleveled Options:

Brain Boosting Green Beans (feeds 6 | serving size 1c)

Ingredients:

-1lb fresh French green beans

-1/2c sliced almonds

-1/4c olive oil

-5-7 sliced baby Bella mushrooms

-1c almond milk

-1c warm water + 1tbsp cornstarch

-garlic salt, pepper, crushed red pepper, and rosemary to taste


Health Benefits:

-high in fiber to aid in digestion

-added protein + omega fatty acids

-good source of unsaturated dietary fat

-high in fiber

-lower in fat + calories than dairy milk

-low calorie thickening agent

-these herbs and spices are hepatoprotective + support antimicrobial function


Preparation:

-In a large skillet, heat olive oil and spices until fragrant

-Add green beans and sauté, stirring occasionally until green beans are desired tenderness. Transfer to a serving dish

-In the same skillet (do not wipe it out,) add your sliced mushrooms and sauté until they darken in color

-Add almond milk and stir well, heat until just boiling

-Slowly whisk in cornstarch slurry and stir until the mixture thickens

-Once the mixture is thick and boiling, turn off the heat. Return green beans to the skillet and toss in the mushroom gravy. Stir in sliced almonds

-Transfer back to the serving dish. If desired, broil in the oven for 5-10 minutes and top with fresh air fried onion slices



Mostly Veggies Mac 'n' Cheese (feeds 8-10 | serving size 1c)

(Not to toot my own horn or anything, but my meat and cheese loving boyfriend took one bite and said "that's DELICIOUS. I don't think there's anything healthy in here, Mom, you've gotta try it." Mission accomplished.)

Ingredients:

-1 box elbow noodles

-1 medium butternut squash

-3 large carrots

-1/4c nutritional yeast (just buy it- it's great sprinkled on pasta, pizza, popcorn, or used as a seasoning base for soups, casseroles, and chicken or veggie broth, can be used as bouillon powder)

-2c cheese of choice (we use Follow Your Heart dairy free cheddar shreds)

-3c almond milk

-1/2c almond or whole wheat flour (very finely ground- pulse in blender if needed)

-1/4c olive oil or margarine

-1tbsp turmeric

-1/2tsp each salt, pepper, garlic powder, onion powder, cumin



Health Benefits:

-complex carbohydrates provide sustained energy

-high in beta carotene, vitamin A for eye health

-high in vitamin B12, cheesy flavor with very few calories

-any cheese option provides calcium + dietary fat

-lower in fat + calories than dairy milk, higher in calcium + iron

-added protein + fiber

-powerful antioxidant + anti-inflammatory herb, earthy flavor, natural food colorant


Preparation:

-Bake butternut squash + carrots until tender, allow to cool (peel and chop before cooking)

-Add the (mostly) cooled veggies to a blender with nutritional yeast, seasonings of choice, and 1.5c almond milk. Blend until smooth

-In a saucepan, boil noodles + drain. Do NOT rinse noodles

-While noodles drain, heat oil in the saucepan

-Once heated, stir in the flour. A paste will begin to form. Stir for about 1 minute

-Slowly whisk in remaining almond milk until there are no lumps

-Stir in veggie mixture and heat through. Stir in cheese of choice until melted

-Stir in cooked noodles until well combined. Add more cheese as desired, up to *3c max (start with less- you'd be surprised how far it goes- especially with real cheese!)

-**To make it creamier (if desired), add more almond milk. Can also be added during reheating to achieve original moisture


Lighter Than Pumpkin Pie Crisp

Ingredients:

-1 can pumpkin puree (not pumpkin pie mix)

-1.5c almond milk (sub oat milk for allergies)

-2/3c brown sugar

-3 eggs

-1tbsp pure vanilla extract

-3tsp pumpkin pie spice OR 1tsp each ground ginger, nutmeg, allspice, and 1tbsp ground cinnamon (single spices go a lot longer than pre-bought mixes)

-2/3c chopped pecans (I didn't have any on hand, so they aren't pictured. But they take this to the next level!)

-3.5c almond flour

-1c rolled oats

-1c bran flakes (can also be used to make our delicious sugar free granola!)

-1/4 stick melted butter (softened or melted), 1/8c avocado oil


Health Benefits:

-high in beta carotene and other antioxidants, high in fiber

-lower in fat + calories than traditional milk, higher in calcium

-cane sugar, when used in small controlled amounts, can help regulate blood glucose

-high in protein + vitamin D

-contains flavonoids + antioxidants

-warming spices are anti-inflammatory + anti-hypertensive

-contain protein + omega fatty acids to support brain health

-same as pecans, just really finely ground 😉

-complex carbohydrate for sustainable energy, high in fiber

-high in fiber, complex carbohydrate, environmentally low waste product

-dietary fat source, less saturated fat than only butter

Preparation: -Lightly grease a 9x13" baking pan + have all ingredients out + ready, preheat oven to 350 degrees F -In your baking pan, add canned pumpkin, eggs, milk, vanilla, sugar, and spices. Whisk together well. -Whisk 2.5c flour and about 1/2 of your pecans into the pumpkin mixture until a smooth batter is formed -Stir together remaining flour, oats, bran flakes, remaining pecans, and about 1/2 your butter/oil mixture. It should become barely wet, but able to form into a sandy ball -Bake the crumble topping on a baking sheet for 25ish minutes before topping your pumpkin layer

-Sprinkle dry mixture over pumpkin mixture as evenly as possible. Melt the rest of your oil and drizzle as evenly as possible over the top of your crisp -Bake for about 55 minutes, or until a toothpick inserted in the middle comes out clean -Allow to cool for 15-20 minutes before slicing, serve with 1 scoop (about 1/4c) of your favorite ice cream or 2tbsp fresh whipped vanilla cream!

Smashed Potato Bites (Dairy free, lower calorie)

Ingredients:

-baby potatoes OR your favorite type of potato diced into 1" chunks

-1/4c olive oil

-1/2c parmesan cheese

-2tbsp minced garlic

-fresh or dried rosemary + thyme, fresh ground black pepper + salt


Health Benefits:

-complex carbohydrate for energy + brain health, high in potassium

-heart healthy dietary fat source

-high in calcium, very low in lactose (suitable for most lactose intolerant people)

-supports the digestive tract + circulatory systems, anti-inflammatory

-antimicrobial herbs, support internal cleansing + fight inflammation

Preparation:

-Dice potatoes (baby potatoes in half, large potatoes in chunks) and boil in salted water for 5 minutes

-Preheat oven to 400 degrees F with the baking sheet inside the oven

-Drain potatoes + return to pot. Add oil, parmesan, garlic, and spices, mix well

-*The potatoes may "flake" a bit during mixing- that's desired! It will help them bake better. Mix until all potato pieces are well coated

-Carefully remove the baking sheet and pour potatoes onto the hot baking sheet

-Carefully use the bottom of a cup or mason jar to "smash" the potato pieces. Press firmly so that the pieces flatten significantly, but do not break apart completely

-Return to the oven and bake for 30 minutes

-Best served on a tray or in a shallow dish to preserve crisp edges


Best Ever Kale Salad (feeds 6-8 | serving size 2c)

Ingredients:

-1 bag chopped kale or 1 bunch chopped, stem removed

-1/2c craisins (unsweetened if possible)

-1/2c olive oil

-1/4c apple cider vinegar

-2tbsp red wine vinegar

-1/2c grated parmesan

-1c crushed pistachios

-1tbsp black pepper, 1tsp garlic salt


Health Benefits:

-high in fiber, vitamins A + K, iron, and calcium

-high in antioxidants, support kidney function

-good source of heart health dietary fat

-has a low pH, may act as a probiotic to help regulate + balance gut bacteria

-contains antioxidants known to reduce inflammation

-high in calcium and sodium, necessary electrolytes

-added protein + omega fatty acids



Preparation:

-Whisk oil, vinegar, salt, and pepper together in a small bowl

-In a large bowl or aluminum tray, pour 1/2 the dressing over the kale. Massage thoroughly (for about 3 minutes)

-Add craisins, pistachios, parmesan, and remaining dressing and toss well

-Allow to sit in the fridge, covered, for at least 2 hours- best if left 6-8 hours to allow the kale to soften a bit + soak up flavor

 

Leave us a comment and a photo when you try one of these recipes! Post to your social media and tag us (@bewellhwc) for a chance to be featured on our page AND win a discount code for our services!