Healthy & Delicious Thanksgiving Menu

Leave the stuffing to the turkey.

Create a festive feast that’s also healthy, light and delicious, so that you can enjoy all the classic Thanksgiving comforts of fabulous food, family and friends without the classic Thanksgiving food coma afterwards.

These succulent Thanksgiving dishes are far lower in fat, cholesterol, sodium, sugar and calories than traditional Thanksgiving fare, allowing you and your guests to feel good about indulging in the fresh flavors of fall in all their warm, mouth-watering glory.


Caramelized Apple Butternut Soup

1 butternut squash, peeled and dicedbutternut-squash-soup

4 apples, chopped

1 leek, sliced

2 Tbsp fresh rosemary, chopped

2 Tbsp olive oil

2 liters vegetable stock

1 liter water

Salt and cracked black pepper, to taste

Pumpkin seeds, for garnish

Heat oil in a large sauce pan, and sauté the leek, apple and butternut squash for 10 to 15 minutes, until they start to brown and caramelize.

Pour in the stock, water, rosemary and seasonings, and simmer for about 30 minutes, until the apple and squash pieces are tender.

Remove the pot from the heat and use a hand blender to purée the soup until it’s smooth and silky. Taste and adjust seasonings if necessary.

Ladle into bowls and garnish with more rosemary, black pepper and pumpkin seeds on top.

Nutrition Facts per 1 cup serving: 52 total calories/2g total fat (0 saturated fat)/9g total carbs (3g dietary fiber)/1g protein


Golden Mushrooms & Shallots with Goat Cheese on Curly Kale

170g oyster mushrooms

10 shallots, peeled and quartered lengthwise

2 Tbsp olive oil

6 cups curly kale, washed and chopped

¼ cup chopped walnuts

2 Tbsp cup goat cheese, sliced or crumbled

For the dressing:

2 Tbsp extra virgin olive oil

2 Tbsp sherry vinegar

3 tsp Dijon mustard

¼ tsp salt

¼ tsp cracked black pepper

Preheat oven to 425 degrees Fahrenheit.

In a small bowl, whisk together all of the salad dressing ingredients, and set aside.

In a large rimmed baking sheet, toss the shallots with 1 Tbsp of olive oil and season with some salt and pepper. Roast in the oven for 20 minutes. While the shallots are roasting, tear the mushrooms in half and toss them in a bowl with 1 Tbsp olive oil, salt and pepper. Once the shallots have been roasting in the oven for 20 minutes, add the mushrooms to the roasting pan. Continue roasting in the oven for another 10 to 12 minutes, until the mushrooms are golden.

Spread out the chopped kale on a serving platter, and top with the warmed mushrooms and shallots. Drizzle with the vinaigrette and sprinkle with crumbled goat cheese and walnuts.

Nutrition Facts per cup: 99 total calories/4g total fat (1g saturated fat)/3g total carbs (1g dietary fiber)/4g protein



Balsamic Glazed Turkey with Apple Stuffing

1 turkey

¼ cup olive oil

¼ cup apple cider

½ cup balsamic vinegar

1 Tbsp salt

5 – 8 apples, sliced

4 sprigs fresh rosemary

1 sprig fresh rosemary, chopped

Preheat the oven to 325 degrees Fahrenheit.

Remove the turkey gizzards, rinse the bird well and pat it dry.

Place the turkey (breast side up) in a large roasting pan, and place 2 rosemary sprigs and several apple slices into the cavity of the bird.

In a small bowl, whisk together the oil, apple cider and balsamic vinegar. Drizzle this all over the turkey, then sprinkle it with salt and chopped rosemary.

Tightly wedge the apple slices all around the bird in the roasting pan, and place the two remaining rosemary sprigs on top of the turkey.

Place the roasting pan in the oven. Roast for about 15 minutes per pound of turkey. Every 20 to 30 minutes, briefly remove the turkey from the oven to baste it with the juices pooled around it, and then place it back in the oven to continue cooking.

Remove the turkey from the oven when fully cooked and serve.

Nutrition Facts per 4 oz. serving: 186 total calories/8g total fat (3g saturated fat)/1g total carbs/22g protein


Brussel Sprouts with Roasted Garlic & Rosemary

Get this delectable recipe here


Roasted Spiced Carrots

8 large carrots, peeled and washedcarrots

3 cloves garlic, minced

2 Tbsp olive oil

1 tsp smoked paprika

1 tsp chili powder

1 tsp cumin powder

¼ tsp salt

¼ tsp cracked black pepper

2 Tbsp packed fresh oregano leaves, chopped

Preheat oven to 450 degrees Fahrenheit.

In a small bowl, combine all the spices.

In a roasting pan, toss the carrots with the oil and spice mix, coating well. Sprinkle with minced garlic and roast in the oven for about 1 hour or until tender.

Transfer to a serving plate and sprinkle over with fresh chopped oregano.

Nutrition Facts per ¼ cup serving: 63 total calories/1g total fat(0g saturated fat)/12g total carbs (2g dietary fiber)/2g protein


Sesame Ginger Green Beans with Sliced Almonds

Get the delicious recipe here


Wild Rice, Fruit, Yam & Pecan Stuffing (Gluten-Free)

1 ½ cups wild rice

1 cup onion, finely chopped

1 clove garlic, thinly sliced

1 Tbsp olive oil

2 cups turkey broth or vegetable broth

1 ½ cups water

1 bay leaf

1 tsp salt

Cracked black pepper, to taste

½ cup yams, scrubbed and cubed

2 celery stalks, finely sliced

¼ cup fresh cranberries, thinly sliced

¼ cup dried chopped apricots or golden raisins

¼ cup dried cranberries

3 Tbsp pecans

½ cup fresh parsley, chopped

Preheat oven to 350 degrees Fahrenheit.

In a rimmed baking sheet, toss the cubed yam with olive oil, salt and pepper. In a second rimmed baking sheet, spread out the pecans. Place the baking sheet with the yams in the oven to roast for about 35 minutes, until browned and tender. In the final 5 minutes, place the baking sheet with the pecans in the oven as well, to toast until fragrant.

Meanwhile, heat some oil in a large saucepan and add in the chopped onion, stirring occasionally and cooking on medium heat until almost translucent, about 8 minutes. Add in the garlic and stir for another 2 minutes, until fragrant. Add in the wild rice and stir for one more minute. Then pour in the broth, water, salt and bay leaf. Bring to a boil and then to a low simmer, covering and simmering for about 40 minutes.

Uncover, stir, and continue cooking and stirring until the liquid is absorbed and the rice is tender, for about another 5 minutes. Remove the bay leaf, adjust the seasonings if necessary and fluff the rice with a fork.

Pour the rice into a large serving bowl. Gently fold in the celery, pecans, fresh cranberries, dried fruit, roasted yam and chopped parsley.

Nutrition Facts per cup: 101 total calories/2g total fat (0g saturated fat)/14g total carbs (2g dietary fiber)/4g protein


Garlic & Herb Cauli Mash

Get the fabulous recipe heremini-apple-pie



Then finish off your Thanksgiving feast with these perfectly delightful

Mini Apple Pie Tarts


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