Thanksgiving Day the Healthy Way!

Traditional Thanksgiving Day meals often throw good judgement out the window. Most American’s consume the amount of calories in one meal as they do in an entire day (about 1,800). In addition racking up high calories, the meal typically contains excessive carbs, fats and sugar. If it were just the turkey alone, we’d all be fine. But the candied yams, cheesy casseroles and assortment of pies create the real problems. Especially if one day turns into three due to leftovers.

Now, there’s something to be said for allowing the day to happen without food rules and restrictions. YOLO- right?! But, what if there’s a way to create some new traditions around delicious, yet healthier foods? Enjoy your Thanksgiving Day with a few swaps we provide below. And if you’re in the 131 Method, you can absolutely enjoy the holiday fare while maintaining dedication to the phase you’re in. Whether it’s Ignite, Nourish or Renew, the following recipes cover all the bases!

Assuming you’ll eat a nice portion of roasted (not fried) turkey, try out healthy accompaniments suitable for all phases of the 131. If you’re not in the 131 (what are you waiting for?!) you can still follow along.

Thanksgiving Day the Ignite Way 

Ignite is all about correcting hunger hormones and learning to burn fat for fuel instead of sugar. To do that, we recommend eating a high-fat, low-carb, moderate protein diet for about 3-4 weeks. This isn’t too hard to accomplish because, well, fat tastes frigging good! If you tolerate cheese, this phase is easy peasy. We do, however, recommend omitting inflammatory foods in the 131, and dairy is on the inflammatory list. That’s why most of our recipes don’t have it. But we create one here and there, like the Green Bean recipe below. While in Ignite, watch your portion of protein because it’s easy to overdo animal protein. Stick to low carb veggies too.

Crispy Parmesan Green Beans 

Instead of the traditional casserole made with unhealthy canned soup and fried onions, give this crispy FRESH green bean dish a try.

Yield: 6 servings

Serving Size: 1/6th recipe

Prep Time: 10 min

Cook Time: 15 min

Ingredients:

• 1-pound fresh green beans
• 1 large egg
• 2 tablespoons olive or avocado oil
• 2 tablespoons nutritional yeast
• ¾ cup Parmesan cheese
• ½ cup almond flour
• Hefty pinch sea salt or kosher salt
• ½ teaspoon garlic powder
• ¼ teaspoon onion powder

Method:

1. Line two large baking pans with aluminum foil and place in oven while it preheats.
2. Heat oven to 425°F. Wash and trim green beans. Dry them thoroughly.
3. Beat together the egg, olive oil and nutritional yeast in large bowl. In a separate bowl, mix the cheese through onion powder. Dip green beans a few at a time in egg wash, then into the flour mixture.
4. Put green beans onto hot prepared pans and coat well with olive oil or avocado oil cooking spray. Bake about 15 minutes or until crisp. Set to broil for 2 minutes, then remove and serve immediately.
5. Alternatively, cook in an air fryer in batches at 390°F for 8 minutes, flipping halfway through.

Nutrition Information:

Calories:  178| Protein: 9g | Fat: 13g | Carbs: 10g | Fiber: 4g | Net Carbs: 6g

Cauliflower Mashed Potatoes

When done right, cauliflower mash tastes a lot like the real thing. With our version, you won’t go into a carb-coma after dinner! See if you can fool your guests! If you’re serving a crowd, double or triple the recipe.

Yield: 4 servings
Serving Size: ¼ recipe
Prep Time: 10 min
Cook Time: 15 min
Ingredients:

• Medium head cauliflower, riced or finely chopped
• 2 tablespoons butter or ghee (or butter flavored coconut oil for vegan)
• 1 cup unsweetened nondairy milk
• ½ teaspoon sea salt
• ¼ teaspoon garlic powder
• Pepper, to taste

Method:

1. Melt butter in a large pan. Stir in cauliflower for about 8 minutes, until tender and lightly browned.
2. Add the milk, salt, garlic and pepper and simmer on low until all of the liquid has absorbed. Place cauliflower into a food processor and process until whipped and smooth. Garnish with rosemary or fried sage, if desired.
Nutrition Information:
Calories: 202| Protein: 3.5g | Fat: 7g | Carbs: 9g | Fiber: 3.5g | Net Carbs: 5.5g

Cranberry Jalapeno No-Cornbread

Our bread contains no corn at all. Corn is among the most highly sprayed with pesticide crops out there. If you do eat corn, eat organic. Or, just opt for our colorful and hearty version with tangy cranberries and mildly spicy jalapenos. Click here for the recipe.

Thanksgiving Day the Nourish Way 

During Nourish we focus on micro nutrients. We encourage less animal consumption in this phase while increasing a variety of plants. Opt for several sides instead of turkey if you want to stick to a plant-based day.

Simple Pumpkin Soup 

Let the pumpkin shine in this elegant, yet super simple soup recipe. Pumpkin contains tons of antioxidants and fiber. If you like your soup with a kick, give our curry version a try.

Yield: 4 servings

Serving Size: 1/4th recipe

Prep Time: 5 min

Cook Time: 15 min

Ingredients:

• 1 tablespoon olive oil or butter
• Small yellow onion, sliced
• 2 cloves garlic, chopped
• 1 cup chicken or vegetable broth
• 1 cup canned pumpkin
• ½ cup canned coconut milk
• 1¼ tablespoons maple syrup or Lakanto syrup or Lakanto Golden Sweetener
• 2 teaspoons pumpkin pie spice
• ½ teaspoon sea salt
• Pinch cayenne pepper

Method:

1. Heat the oil and onion in a medium pot over medium heat and sauté for 6-7 minutes, until the onions are translucent. Add the garlic and stir for 1 minute.
2. Add the broth, pumpkin, coconut milk, syrup, pumpkin pie spice, salt and pepper and simmer for 10 minutes.
3. Carefully pour into a blender and process until smooth.
4. Serve with fried sage, crumbled bacon, toasted cashews, pumpkin seeds, goat cheese, crushed red pepper, cilantro or chives on top.

Nutrition Information:

Calories:  125| Protein: 2g | Fat: 9g | Carbs: 9g | Fiber: 3g | Net Carbs: 6g

Warm Mushroom Lentil Salad

Double or triple this hearty salad for a plant-based Thanksgiving Day crowd!

Yield: 3 servings

Serving Size: ⅓ recipe

Prep Time: 10 min

Cook Time: 20 min

Ingredients:

Salad

• 8 large dinosaur kale leaves, stems removed
• 16oz cremini or white mushrooms, sliced
• 2 cups eggplant, cubed
• 1½ tablespoons extra-virgin olive oil, divided
• ½ cup toasted walnut pieces*
• ¾ cup prepared lentils, warmed**

Dressing

• 2 tablespoons extra-virgin olive oil
• 2 tablespoons balsamic vinegar
• 1 clove garlic, minced
• ½ teaspoon fresh rosemary, minced
• Pinch stevia

Method:

1. Preheat oven to 425°F. Chop kale and rub with ½ tablespoon oil and place on a baking sheet.
2. Lay mushrooms and eggplant on a second baking sheet and rub with remaining oil. Put the eggplant/mushroom sheet into the oven for 20 minutes. Add the kale baking sheet at the 10-minute mark, tossing once to prevent browning of the leaves, and remove both trays.
3. While the vegetables are roasting, whisk the dressing ingredients in a small pot over low heat. Set aside.
4. Toss the vegetables with the dressing, top with walnuts and lentils, and serve.

*To toast walnuts, place in a dry pan and shake over medium heat for 3 minutes or until fragrant and beginning to brown.

**Lentils can be purchased already steamed and chilled from many grocery stores, including Trader Joe’s. If you do not have this option, use the following recipe, and save the extra for another use.

Lentils:

2 cups water
1 cup dried lentils
1 tsp salt

Rinse the lentils. Combine water and lentils in a large pot and bring to a boil, then reduce to a simmer. Cover and cook for approximately 25 to 30 minutes until they are tender but not yet mushy (cooking time will vary depending on the type and size). This will yield approximately 2 1/4 cups cooked lentils.

 Nutrition Information:

Calories: 428| Protein: 16g | Fat: 29g | Carbs: 33g | Fiber: 11g | Net Carbs: 22g

Cranberry Jalapeno Salsa with Endive

Guests won’t believe how good this holiday appetizer is. And you can keep to yourself just how easy the preparation is. Big flavor and beautiful color in a flash- YES PLEASE!

Yield: about 15 servings

Serving Size: 2 appetizers over endive

Prep Time: 5 min

Ingredients:

• 2 cups fresh organic cranberries
• 2 small-medium jalapenos, seeded and chopped
• 3 tablespoons Swerve Sweetener Granular or Monk Fruit
• 2 green onions, minced
• ¼ cup chopped cilantro
• 1 tablespoon grated fresh ginger
• 2 tablespoons orange juice
• 1 tablespoon orange zest

Method:

1. Add cranberries, jalapeno and sweetener to a food processor and pulse until finely chopped.
2. Pour into a bowl with remaining ingredients and stir well.
3. Serve with cracker, chips or endive.
4. Optional- crumble goat cheese over endive leaves and add salsa on top.

Nutrition Information:

Calories: 10| Protein: 0g | Fat: 0g | Carbs: 2g | Fiber: .5g | Net Carbs: 1.5g

 

Pumpkin Pecan Bars 

These deliciously crisp bars are extremely satisfying thanks to the healthy fat from the hemp, pecans and coconut butter. Subtle hints of pumpkin and fall spices make them perfect for Thanksgiving. And, they’re sugar-free!

Yield: 10 servings

Serving Size: 1 bar

Prep Time: 10 min

Cook Time: 4 min

Chill Time: 20 min

Ingredients:

• ¼ cup coconut butter
• 2 tablespoons chopped cocoa butter
• 3 tablespoons canned pumpkin
• 2 tablespoons Lakanto Sweetener Golden
• ½ cup pecan pieces, chopped small
• ¼ cup hemp hearts
• 2 teaspoons pumpkin pie spice
• ½ cup Lily’s chocolate chips
• 2 teaspoons coconut oil

Method:

1. Add coconut butter and cocoa butter to a small pot and melt, stirring continuously to as not to burn it. Remove from heat and cool slightly before adding in the pumpkin, sweetener, pecans, hemp and pumpkin pie spice. Press into a small loaf pan. (Choose the pan size based on how thick or thin you want the bars). Freeze for 20 minutes.
2. Melt the chocolate and oil stove top or in the microwave. Pour over the crust. Freeze for 10 minutes, or until chocolate is firm but not rock hard. Cut into bars before the chocolate freezes completely so that the chocolate doesn’t crack. Keep chilled in the fridge or freezer until ready to serve.

Nutrition Information:

Calories: 146 | Protein: 2.7g | Fat: 14g | Carbs: 7g | Fiber: 3g | Net Carbs: 3g

Thanksgiving Day the Renew Way

By the time you reach Renew, your body is a #bossbabe – easily using different energy systems for fuel thanks to metabolic flexibility. Let’s face it- diets DO NOT WORK. They’re dumb! And you’re smart! Diets restrict. And your body always adapts. That’s why metabolic flexibility is the key. And people find that flexibility like gangbusters during Renew. By alternating days of high-fat, low-carb, with high protein days and high carb days, your body USES sugar rather than storing it. How FUN is that!?

Turkey + Lazy Girl Gravy

This Lazy Girl Gravy is almost all veggies. Can you believe it?! Credit to our dear friend Annabelle for this #gravyhack.

Yield: 4 servings

Serving Size: 1/4^th recipe

Prep Time: 10 min

Cook Time: 10 min

Ingredients:

• 1 cup stock, veggie or bone broth*
• 1 small, yellow or white sweet potato
• Large carrot, peeled
• 1 celery stalk
• ½ small onion
• ¼ cup butter
• Salt and pepper to taste
• Garlic powder and your favorite herbs (thyme, sage, rosemary, optional)

Method:

1. Heat the broth in a small saucepan until almost boiling. While the broth heats, rough chop the vegetables and add to the broth for 10 minutes to soften, then add all ingredients to your blender.
2. Blend on high until smooth and velvety.
3. Adjust the seasonings or add more liquid if needed. If you like thicker gravy, toss in a little coconut flour or sweet potato.

*Note: The color of broth you use will affect the color of the gravy.

Nutrition Information:

Calories: 166 | Protein: 2g | Fat: 12g | Carbs: 13g | Fiber: 1g | Net Carbs: 12g

Whipped Sweet Potatoes

These turn out adorable in individual cups. But, if you want to make them in a small casserole dish, do so and add five minutes of baking time. (This recipe is a staff favorite!). The end product is smooth, whipped and perfectly sweet (with no marshmallows needed!). If you want to catch our pumpkin cooking class blog, click here.

Yield: 6 servings

Serving Size: 1/6^th recipe

Prep Time: 5 min

Cool Time: 20 min

Cook Time: 1 hr 20 min

Ingredients:

• 2 large sweet potatoes
• 3 oranges (to use as “boats”) plus 3 TBS juice
• 2 tablespoons butter
• 1 egg
• ¼ cup Lakanto Monk Fruit Syrup
• ½ teaspoon cinnamon
• Pinch sea salt
• 6 pecans

Method:

1. Heat oven to 400° Poke holes in sweet potatoes with a fork. Wrap in foil and bake for about 50 minutes to an hour, or until very soft. Remove from oven to cool for at least 20 minutes still wrapped in foil. Reset oven to 350°F.
2. Slice oranges in half and scoop out the insides, reserving some of the juice. To prevent the hollowed-out orange halves from toppling over, slice off a small piece from the skin so they sit flat without rolling over.
3. When potatoes are cool enough to handle, scoop out the flesh of the potatoes into a food processor. Squeeze 3 tablespoons of the orange’s juice into the food processor. Add remaining ingredients to food processor and whip the mixture until smooth.
4. Spoon mixture into each orange cup. Place each cup onto a baking sheet. Bake for 20 minutes. Top each with a pecan and return to oven for 5 minutes.

Nutrition Information:

Calories:  129| Protein: 2g | Fat: 6g | Carbs: 16g | Fiber: 3g | Net Carbs: 13g

Honey Dijon Brussels Sprouts

Sub these healthy cruciferous veggies in and take a casserole out. No one will fault you for it because everyone will want the recipe!

Yield: 4 servings

Serving Size: 1/4^th recipe

Prep Time: 5 min

Cook Time: 6 min

Ingredients:

• 4 cups (400g) Brussels sprouts, trimmed and halved
• 1 tablespoon ghee
• 1 tablespoon avocado oil
• 1½ tablespoons Dijon mustard
• 1 tablespoon raw honey
• Pinch sea salt and pepper

Method:

1. In a medium pan, add ghee and oil over medium heat. Add Brussels sprouts and sauté for 5-7 minutes. Stir in mustard and honey and coat well.
2. Cook 1 minute, or until nicely browned and slightly tender.
3. Season with salt and pepper, and serve.

Nutrition Information:

Calories: 128| Protein: 3.5g | Fat: 7g | Carbs: 12g | Fiber: 3.5g | Net Carbs: 8.5g

Cinnamon Apple Spice Cake

Liz over at Super Sister Fitness turned us onto this delicious cake that we want to eat year round (and kinda can because it’s really healthy). But the apples and spices lend themselves to holiday cheer, so add it to your Thanksgiving Day recipe arsenal. Click here for the recipe.

Want hundreds and hundreds of additional recipes, support from Registered Dietitians, a community like no other, and education delivered to your phone from celebrity trainer and best-selling author, Chalene Johnson? Look no further than the 131 Method.

Comment below on your favorite Thanksgiving Day dishes! Happy Holidays! XO