Try these Turkey Day favorites made healthier so you can stay on program!!

whole wheat stuffing pic







Don’t be a turkey this Thanksgiving…Make our version of stuffing this holiday season and avoid the extra pounds from the high calorie traditional versions.
Stuffing is usually baked within the food in which it’s stuffed, such as a turkey or chicken. This version bakes the stuffing separately, saving calories and fat. If you prefer extra-moist stuffing, add more low sodium or no salt added chicken broth or water.

Serves 6

1 cup low-sodium chicken broth
1 cup chopped celery
1/2 cup chopped onion
10 slices whole-wheat bread, toasted and cut into cubes
1/4 cup chopped parsley
1 teaspoon dried tarragon
1/2 teaspoon paprika
1/8 teaspoon ground nutmeg
1/2 cup chopped fresh cranberries
1 cup whole water chestnuts
1 cup chopped apple

Preheat the oven to 350 F. Lightly coat a 2-quart baking dish with cooking spray.
In a large skillet, heat the chicken broth over medium heat. Add the celery and onion and saute until the vegetables are tender, about 5 minutes. Remove from heat.
In a large bowl, combine the bread cubes, parsley, tarragon, paprika, nutmeg, cranberries, water chestnuts and chopped apples. Add the onion and celery mixture. Stir to mix evenly.
Spoon stuffing into the prepared baking dish. Cover with aluminum foil and bake for 20 minutes. Uncover and bake 10 more minutes. Serve immediately.

Nutritional analysis per serving
Serving size :1/2 cup
· Total fat 2 g
· Calories 147
· Protein 5 g
· Cholesterol 1 mg
· Total carbohydrate 29 g
· Dietary fiber 5 g
· Monounsaturated fat 1 g
· Saturated fat 0.5 g
· Sodium 263 mg

**Mayo Clinic Staff Recipe


Also try this Alternative to high Fat, high calorie sugar laden Sweet Potato Casserolesweet pot casserole pic







Cooking spray
3 1/2 pounds sweet potatoes (about 5 medium), peeled and cut into 1-inch chunks
1/3 cup honey
1 large egg
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/8 teaspoon ground ginger
Kosher salt
1 tablespoon packed dark brown sugar
1/3 cup finely chopped pecans


Preheat the oven to 350 degrees F. Mist an 8-inch square baking dish with cooking spray.

Bring a few inches of water to a boil in a pot with a large steamer basket in place. Put the sweet potatoes in the basket, cover and steam until tender, 20 to 25 minutes. Transfer the potatoes to a bowl and let cool slightly. Add the honey, egg, 1/2 teaspoon cinnamon, the nutmeg, ginger and 1/2 teaspoon salt; whip with an electric mixer until smooth. Spread the sweet potato mixture in the prepared baking dish.

Mix the brown sugar, pecans and the remaining 1/2 teaspoon cinnamon in a bowl; sprinkle over the potatoes. Bake until hot and beginning to brown around the edges, 40 to 45 minutes.

Per serving: Calories 160; Fat 4 g (Saturated 1 g); Cholesterol 25 mg; Sodium 180 mg; Carbohydrate 31 g; Fiber 3 g; Protein 3 g
Recipe courtesy Ellie Krieger for Food Network Magazine

And Best of All for a SWEET TREAT for the holidays that won’t blow your great results in the gym…a HEALTHY version of apple crisp!  Mmm Mmmm…YUMMY

Apple crisp made healthy picIngredients
1 organic apple
1 ½ teaspoons cinnamon
2 tablespoons rolled oats
3 tablespoons chopped nuts and/or seeds
1 teaspoon honey, melted
1 teaspoon butter or coconut oil, melted (optional ingredient)
2 tablespoons lemon juice
3-5 tablespoons water
pinch of sea salt


  1. Preheat the oven to 425 degrees F with a rack towards the top of the oven (OR if you have a toaster oven, use that instead).
  2. Wash, core and slice the apple (skin on for extra fiber). Toss with lemon juice and 1 teaspoon of cinnamon. Set aside.
  3. In a small bowl mix rolled oats, chopped nuts, ½ teaspoon cinnamon, and melted honey until well combined. Spread in a thin layer on a piece of tin foil and bake for ~5 minutes. Watch carefully to avoid burning.
  4. In a small saucepan over medium heat, begin to cook the apples. Every time the pan starts to dry up, add a tablespoon of water. Cook for about 6 minutes until desired doneness.
  5. Throw the cooked apples in a bowl and sprinkle with the oat and nut crumble. Enjoy!

Apple crisp made healthy pic2





*Recipe Food Makeover by Stephanie Wong @  (


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