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Thanksgiving Healthy Makeover Recipes

by Jane Gooder (extracted from

This Thanksgiving, more than ever before, is a chance to create some new healthier traditional holiday meals to keep your immune system running well. Using ingredients that will decrease inflammation and increase nutrients while still being delicious is a win all around! Here is a tasty alternative to mashed potatoes and gravy to try out. You can find more Thanksgiving recipes like these at

Mashed Potatoes

Maggie Neola

These creamy mashed potatoes are a perfect holiday side dish!


1. Add potatoes to a large pot and fill with water until potatoes

are submerged. Cook over high heat until water comes to a

boil. Then bring heat to medium-low so that the water simmers

for 20 to 25 minutes or until potatoes start to break apart. Put

potatoes in colander to remove water, and then put the

potatoes back in the pot. Add nondairy milk to potatoes and

mash or puree with a hand mixer or immersion stick until


2. Place onions in a preheated skillet. Cook over medium-low

heat for 3 minutes, constantly stirring so that the onion begins

to turn golden. Cook an additional 6 minutes to soften the

onions with the broth and garlic stirring occasionally.

3. Transfer skillet items into creamed potatoes and thoroughly

stir in the nutritional yeast, chives, salt, and pepper. Add

additional chives, pepper, and salt to taste. Transfer to serving

bowl and sprinkle with paprika. Serve immediately.


Serves 4

2 pounds potatoes, russet or Yukon Gold, cut into 1-inch cubes

1 medium onion, diced

1/3 cup low-sodium vegetable broth

4 cloves garlic, finely chopped

1 cup unsweetened soy milk

or nondairy milk of choice

3 tablespoons nutritional yeast

1 tablespoon chives, finely diced

1/2 teaspoon pepper or to taste

Salt, to taste

1/2 teaspoon paprika


Per serving (1/4 of recipe),

Calories: 232, Fat: 1.6 g,

Saturated Fat: 0.3 g, Calories from Fat: 6%, Cholesterol: 0 mg,

Protein: 9.6 g, Carbohydrate: 48 g, Sugar: 3.8 g, Fiber: 8.3 g,

Sodium: 87 mg, Calcium: 142 mg, Iron: 4.5 mg, Vitamin C:

31 mg, Beta-Carotene: 147 mcg, Vitamin E: 0.4 mcg

Mushroom Gravy

Jason Wyrick

This gravy is the perfect topping for mashed potatoes or lentil



1. Over medium-high heat, saute the onion until it just turns

brown. Add the mushrooms and continue sauteing these

ingredients until the mushrooms brown and release some of

their water. Reduce the heat to medium.

2. Add the salt, pepper, garlic, and thyme or oregano, sauteing

for another minute. Add the whole-wheat flour and gently stir

the ingredients for about 1 minute. Slowly add the water, about

1/4 cup at a time. Stir and make sure the flour incorporates

with the water before adding the next batch.

3. Continue doing this until you get a consistency that looks

just slightly thinner than you want for the finished gravy. The

gravy will thicken when it comes off the heat, so if you cook it to

what looks like the right consistency, it will become thicker than

desired once it’s off the burner. For a smooth gravy, add about

2 tablespoons more water and puree the gravy once it is done cooking.


Makes about 1 3/4 cups

1/2 yellow onion, diced

2 cups sliced crimini mushrooms (white button mushrooms can be substituted)

1/8 teaspoon salt

1/4 teaspoon freshly ground pepper

2 cloves garlic, minced

1/2 teaspoon fresh thyme or oregano

1 1/2 tablespoons whole-wheat flour (whole-wheat pastry flour works best)

Water (at least 1/2 cup)


Per Serving (1 3/4 cups),

Calories: 104, Protein: 6 g,

Carbohydrate: 18 g, Sugar: 5 g, Total Fat: 0.6 g, Calories

from Fat: 5%, Fiber: 2 g, Sodium: 283 mg


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