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Healthy Ways

Healthy Recipes For Thanksgiving

November 19, 2009
Charles Stuart Platkin

It's Thanksgiving time. There will be no calorie lecture or info on what to eat or not eat from me - just a few wonderful, healthy recipes from health-conscious chefs.



Apple Puree

Makes 6 servings

3 pounds winter squash, peeled, seeded and cut into 1/2-inch cubes

2 apples, peeled and quartered

Salt and pepper

2 tablespoons grated orange zest

1/4 teaspoon ground ginger and/or cinnamon (optional)

2 tablespoons extra virgin olive oil

Bring 1 inch of water to a boil in a medium saucepan fitted with a steamer basket. Put the squash and apples in the steamer, cover and steam until the squash is soft, 15-20 minutes. Transfer to a bowl and mash together to the consistency you prefer. Season with salt and pepper and add the orange zest and ginger and/or cinnamon, if using. Swirl in the olive oil.

Nutritional Information: (about 1 cup) 139 calories; 5 g fat; 26 g carbohydrates; 5 g fiber; 2 g protein.

Note: This side dish pairs well with roasted turkey or other fowl. It can also be used as a spread with crostini and soft cheese.

Recipe by Marian Morash from The Oldways Table (

Cauliflower Mashed


Makes 4 servings

1 head cauliflower, cored and roughly chopped

1 small or 1/2 medium onion, peeled and quartered

2 cloves garlic, peeled

2 tablespoons Earth Balance (or butter ... whatever you have)

1 (5.3-ounce) container plain, fat-free Greek yogurt

1/4 cup grated Pecorino Romano cheese

Salt and pepper to taste

Bring a large pot of water to a boil. (You can boil your cauliflower in some chicken broth for a bit of extra flavor.) Add cauliflower and cook for about 8 minutes or until fork tender. Drain.

In a food processor, blend onion and garlic. Add cauliflower, Earth Balance, yogurt, cheese, salt and pepper and blend some more. You want the finished product to be like a thick puree.

Nutritional Information: (1/2 cup) 124 calories; 6.3 g total fat; 2.2 g saturated fat; 4 mg cholesterol; 168 mg sodium; 10.8 g carbs; 4.1 g fiber; 2.3 g sugars; 8.8 g protein.

Recipe by Dani Spies, HHC, AADP, health and food coach and fitness trainer, (


Apple Chips

Makes 2 servings

2 medium apples

Freshly squeezed lime juice

A dash here and there of cinnamon, optional

Preheat oven to 250 degrees.

Slice apples as thin as humanly possible, discarding both ends.

Place on a foil-lined cookie sheet and sprinkle with lime juice and cinnamon, if using.

Bake for 2 hours, turning apple slices every half hour.

Nutritional Information: (16 chips), 90 calories; 0.3 g fat; 23 g carbs; 4 g fiber; 0.4 g protein.

Recipe by Janice Taylor, weight loss coach, Our Lady of Weight Loss (www.Our LadyofWeight

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