by Jane Gooder (extracted from PCRM.com)
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 PCRM.com.
Mashed Potatoes
Maggie Neola
These creamy mashed potatoes are a perfect holiday side dish!
DIRECTIONS
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
creamy.
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.
INGREDIENTS
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
NUTRITION FACTS
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
loaf!
DIRECTIONS
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.
INGREDIENTS
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)
NUTRITION FACTS
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