Healthy Pumpkin Muffins:

Ingredients:

• 3 cups old-fashioned oats
• 1 tablespoon pumpkin pie spice, store-bought or homemade
• 1 1/2 teaspoons baking soda
• 3/4 teaspoon fine sea salt
• 2 eggs
• 1 cup unsweetened almond milk, plain or vanilla
• 1 cup pumpkin puree
• 1/2 cup maple syrup
• 3 tablespoons melted coconut oil 
• 1 teaspoon vanilla extract
• Optional: turbinado sugar for sprinkling

Instructions:

1. Preheat oven to 375°F. Line a 12-cup muffin pan with parchment or cupcake liners, or lightly grease with cooking spray.  Set aside.
2. Puree oats in a blender or food processor until they reach a flour-like consistency.  Add in the pumpkin pie spice, baking soda and sea salt, and pulse until the mixture is evenly combined.  Set aside.
3. In a separate large mixing bowl, whisk together the eggs, milk, pumpkin puree, maple syrup, coconut oil and vanilla extract until evenly combined.  Fold the dry ingredients in with the wet ingredient mixture, and stir until the mixture is just combined.  (Try to avoid over-mixing.)
4. Portion the ingredients into prepared baking cups.  Then sprinkle a pinch of turbinado sugar on top of each muffin, if you would like.
5. Bake for 15-18 minutes, or until a toothpick inserted in the center of the muffins comes out clean.  Remove from the oven and place the pan on a cooling rack for 5 minutes.
6. Serve warm.  Or let the muffins cool to room temperature, then store in a sealed container for up to 3 days, or freeze for up to 3 months. Enjoy!

Nutritional benefits of this dish: Incorporating pumpkin into typical Halloween or Thanksgiving dish doesn’t have to be packed full with sugar. In this dish focusing on seasonings is a nutritious way to be able to indulge in dessert for the holidays. Pumpkins are packed full of essential vitamins and minerals including vitamin A, B-6, C, E, riboflavin, potassium, magnesium, folate, phosphorus, and many more! Potassium and vitamin C contained in pumpkins supports overall heart health. A study done in 2017 found that individuals consuming adequate potassium helped in treating high blood pressure. Also, it contains a powerful antioxidant known as beta carotene. Beta carotene offers protection against asthma and heart disease. Additionally, pumpkins contain a large amount of fiber that aids in smooth digestion, allows sugar to be slowly digested in the blood, and can help reduce the risk of developing colon cancer. According to the United States Department of Agriculture’s FoodData Central database, one cup of cooked, boiled, or drained pumpkin contains 1.76g protein, 2.7g fiber, 49 calories, 0.17g fat, 0 grams of cholesterol, and 12 g carbohydrates. Be careful when purchasing pumpkin puree as many of the canned options have many artificial products. To get the most nutritional benefit from this recipe, look for canned pumpkin that only contains “pumpkin” in the ingredient list.

https://www.medicalnewstoday.com/articles/279610.php#diet

Herb-Roasted Turkey Breast:

Ingredients:

• 1 tablespoon minced garlic (3 cloves)

• 2 teaspoons dry mustard

• 1 tablespoon chopped fresh rosemary leaves

• 1 tablespoon chopped fresh sage leaves

• 1 teaspoon chopped fresh thyme leaves

• 2 teaspoons kosher salt

• 1 teaspoon freshly ground black pepper

• 2 tablespoons good olive oil

• 2 tablespoons freshly squeezed lemon juice

• 1 cup dry white wine

Instructions:

1. Preheat the oven to 325 degrees F.
2. Place the turkey breast, skin side up, on a rack in a roasting pan.
3. In a small bowl, combine the garlic, mustard, herbs, salt, pepper, olive oil, and lemon juice to make a paste.
4. Loosen the skin from the meat gently with your fingers and smear half of the paste directly on the meat.
5. Spread the remaining paste evenly on the skin.
6. Pour the wine into the bottom of the roasting pan.
7. Roast the turkey for 1 3/4 to 2 hours, until the skin is golden brown and an instant-read thermometer registers 165 degrees F when inserted into the thickest and meatiest areas of the breast. If the skin is over-browning, cover the breast loosely with aluminum foil.
8. When the turkey is done, cover with foil and allow it to rest at room temperature for 15 minutes.
9. Slice and serve with the pan juices spooned over the turkey.

Nutritional benefits of this dish: As you begin preparing for the big Thanksgiving feast- there are ways to add health benefits to the main dish. As you can see from this recipe, salt is limited while various leaves are prioritized. Decreasing salt intake over time can also help lower your chance of developing high blood pressure, heart, and kidney disease. This recipe calls for 1 tablespoon of minced garlic. Garlic is apart of the onion family and is known for its nutritional benefits and distinct taste. Also, garlic is very low in calories and rich in manganese, vitamin B6, C, selenium, and fiber. Due to these nutrients being prevalent, there have been studies done that show garlic’s link to overcoming sickness, including the common cold. In a 12 week study involving 146 participants, it was found that consuming daily garlic supplements decreased the frequency of colds by 63% compared to the placebo group. The study also found that in just 1.5 days, the average length of cold symptoms were reduced by 70% compared to the placebo group who took 5 days to overcome the common cold. Although there has been little research done to prove that garlic alone eliminates cold symptoms, incorporating garlic into your Thanksgiving dinner is a great way to boost immune function!

https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic#section3

Unsure of how to mince garlic? Here is a video to show this process.

Roasted Salmon with Crispy Potatoes and Broccoli:

Ingredients:

• 1 head broccoli
• 1 lb. Yukon gold potatoes
• 1 large red onion
• 3 tbsp. olive oil
• Kosher saltpepper
• 1 1/2 lb. skinless salmon fillet
• 1/4 cup mayonnaise
• 1 tbsp. fresh lemon juice
• 1/2 clove garlic

Instructions:

1. Heat oven to 450 degrees F.
2. On a rimmed baking sheet, toss together the broccoli, potatoes, and onion with the oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper.
3. Spread in an even layer and roast for 15 minutes.
4. Season the salmon with 1/4 teaspoons each salt and pepper
5. Combine with the vegetables and continue roasting until the vegetables are golden brown and tender and the salmon is opaque throughout ( 8 to 10 minutes more)
6. Meanwhile, in a small bowl, combine the mayonnaise, lemon juice, and garlic.
7. Serve with the fish and the vegetables. Enjoy!

Nutritional benefits of this dish: Salmon is known for being a very delicious entree that pairs well with a variety of side dishes. It has a very flavorful taste and is loaded with a variety of nutrients. To begin, salmon is one of the richest sources for omega-3 fatty acids. In contrast to many fats, omega-3 fatty acids are considered essential. Some of the health benefits of consuming these fatty acids include lowering inflammation, blood pressure, and risk of developing cancer. Overall, it is recommended to consume at least two servings of salmon per week to attain your omega-3 fatty acid needs. Additionally, salmon is a high in protein. In a 3.5-ounce of salmon, there are 22-25 grams of protein. Consuming adequate protein can help the body heal after injury, protects your bones, maintains muscle mass, and helps with weight loss. In regards to weight control, salmon helps KEEP weight loss controlled. It does this by reducing appetite, increasing metabolism, reducing body fat, and increasing insulin sensitivity. Salmon also helps reduce inflammation. Numerous health experts believe that prolonged inflammation is the root cause of chronic disease including heart disease, diabetes, and cancer. Overall, salmon is a versatile food and very delicious! It can be steamed, smoked, grilled, baked, poached, etc. If you are looking to save money over the holidays, canned (unsalted) salmon is a convenient option.

https://www.healthline.com/nutrition/11-benefits-of-salmon#section1

Cauliflower Mashed Potatoes

Ingredients:

• 2 heads of cauliflower
• 1/2 cup grated cheddar cheese (about 2.5 ounces by weight)
• 1/4 cup sour cream
• 2 tbsp butter softened
• 1/2 tsp salt or to taste
• 1/8 tsp black pepper or to taste
• 2 tbsp chopped chives optional

Instructions:

1. Cut the cauliflower heads down into florets, then steam or boil for about 8-10 minutes, until completely fork tender and soft.
2. You can also cook the florets in an Instant Pot  by adding 1/2 cup of water to the bottom, and placing the cauliflower florets on the steamer insert. Using low pressure, steam for 8 minutes.  
3. Let the cauliflower drain and cool, then squeeze in a kitchen towel to remove the majority of the water in the cauliflower. If you’re in a hurry, I’ve had success with using tongs or rubber gloves to squeeze the cauliflower while it’s still hot, just don’t use your bare hands!
4. For a chunkier cauliflower mash, mix the cauliflower with the remaining ingredients by hand.
5. For a smoother texture, puree the squeezed cauliflower in a food processor with everything but the chives, for about one minutes, until smooth.
6. Mix in the chives if desired, or simply sprinkle on top to garnish. Enjoy! 

Nutritional benefits of this dish: According to the United States Department of Agriculture (USDA) National Nutrient Database, one cup of cut-up cauliflower contains 27 calories, 2g protein, 0.3g fat, 5g carbohydrates, 24 mg calcium, 0.197 mcg vitamin B6, 61 mcg folate, 16.6 mcg vitamin K, 52 mg vitamin C, and many more nutrients! To put this in perspective, this one cup meets the following daily needs: 77% vitamin C, 20% vitamin K, and 10% of vitamin B6 and folate. Eating cauliflower, along with other vegetables has been discovered to reducing the risk of obesity, diabetes, heart disease, and weight. In addition, it has been found to increase energy and decreases overall mortality. Cauliflower can be purchased fresh or frozen. Make sure to avoid cauliflower that has dark spots and appears un-firm. When purchased fresh, store it in a plastic bag and dispatch after 5 days as it may be spoiled. Not only is cauliflower a great alternative to traditional Thanksgiving mashed potatoes, it can also be used in everyday foods. For example cauliflower crust pizza, cauliflower rice, buffalo cauliflower wings, garlic parmesan mashed cauliflower with chives, curry-spiced cauliflower with breadcrumbs, and cauliflower soup with white cheddar are all nutritious alternatives. These dishes prove that cauliflower can be used in a variety of dishes and should be utilized to cut calories.

https://www.medicalnewstoday.com/articles/282844.php#nutrition

Healthy Green Bean Casserole

Ingredients:

• 1/2 cup whole wheat panko breadcrumbs
•  1/4 cup freshly grated Parmesan cheese
•  2 tablespoons chopped fresh parsley — plus additional for garnish
•  4 tablespoons extra-virgin olive oil — divided
•  2 1/2 pounds green beans — trimmed
•  1 medium onion — very thinly sliced
•  8 ounces baby bella (cremini) mushrooms — sliced (do not use plain white mushrooms, as they do not have much flavor)
•  3 tablespoons all-purpose flour
•  2 cups 2% milk
•  1 teaspoon kosher salt
•  1/2 teaspoon black pepper
•  1/8 teaspoon ground nutmeg
•  7 ounces 2% Greek yogurt

Instructions:

1. Position a rack in the upper third of your oven and preheat to broil. Lightly coat a 2-quart, broiler-safe baking dish with nonstick spray.
2. In a small bowl, stir together the Panko, Parmesan, parsley, and 2 tablespoons olive oil. Set aside.
3. Blanch the green beans: Bring a very large pot of water to a boil. Prepare an ice water bath and set out a large, clean kitchen towel. Place the beans in the water and cook just until crisp-tender, about 3 minutes. Plunge into an ice bath to stop the cooking, then drain and transfer to the towel. Lightly pat dry.
4. Meanwhile, heat 1 tablespoon oil in a large, wide saucepan over medium heat. Add onion and mushrooms. Cook, stirring frequently, until the onion is soft and golden and the mushrooms brown and have given up their liquid, about 15 minutes. Add the remaining 1 tablespoon olive oil. Sprinkle the flour over the top. Cook, stirring, for 1 to 2 minutes more, until all of the flour turns golden and no white bits remain.
5. Slowly add the milk a few splashes at a time, stirring between each addition to prevent lumps from forming. Increase the heat to medium high. Stir in the salt, pepper, and nutmeg. Cook and stir, allowing the sauce to bubble, running a wooden spoon or spatula along the bottom of the pan. Continue cooking and stirring until the sauce reduces and thickens to resemble a creamy gravy, about 8 to 10 minutes. Remove from the heat and stir in the Greek yogurt.
6. Transfer half the green beans to the prepared baking dish. Spread half the sauce over the green beans. Add the remaining green beans and top with the remaining sauce. Sprinkle the breadcrumb mixture over the top.
7. Broil, watching closely, until the casserole is bubbling and beginning to brown on top, 1 to 3 minutes, depending on your broiler. Let stand for 10 minutes prior to serving. Garnish with additional fresh parsley.

Nutritional benefits of this dish: Green beans come in many varieties including string beans, french beans, and snap beans. Whichever version is your personal favorite, you are guaranteed to attain a high amount of nutrients with each version. Examples of nutrients contained in green beans include folic acid, calcium fiber, and vitamins A, C, and K. Five health benefits of green beans include increasing energy, bone health, detox benefits, boosting heart health, and improving skin, hair, and nails. Compared to spinach, green beans contain twice the amount of iron, which is crucial for the transport of oxygen throughout the body. If you have been diagnosed with anemia, incorporating green beans into your typical diet is a helpful way to increase energy throughout the day! A component of green beans called silicon has been found to boost skin health by strengthening connective tissues. This component can lead to stronger skin, hair, and nails. Additionally, green beans contain high amounts of vitamin K, which leads to linking calcium molecules together inside the bone to strengthen them. The calcium green beans contain can also be heart protective and reduces inflammation. Lastly, green beans are known for their detox effects. Their powerful diuretic properties help the body remove unwanted toxins and can aid in digestion.

https://food.ndtv.com/health/go-green-7-incredible-health-benefits-of-green-beans-1768744

Butternut Squash Mac&Cheese

Ingredients:

• 4 cups cubed butternut squash, about 1 ¼pounds
• 2 cups whole-grain macaroni, 8 oz.
• 1 tablespoon plus 1 teaspoon avocado oil or organic canola oil, divided
• 2 shallots, chopped
• 3 cups low-fat milk, divided
• 1/3 cup all-purpose flour
• 2 teaspoons Dijon Mustard
• 1 teaspoon chopped fresh rosemary
• ¾ teaspoon salt
• ¼ teaspoon ground white pepper
• 6 ounces shredded Gruyere cheese, about 2 cups
• 3 tablespoons whole-wheat panko breadcrumbs, such as Ian’s
• ½ teaspoon paprika

Instructions:

1. Preheat oven to 400ºF. Coat a 2 quart baking dish with cooking spray.
2. Meanwhile, bring several inches of water to a boil in a large saucepan fitted with a steamer attachment. Add squash and steam, covered, until very tender 8 to 12 minutes. Mash about half of the squash in a small bowl and set aside.
3. Bring a large pot of water to a boil and cook macaroni 2 minutes less than package instructions. Drain and set aside.
4. Heat 1 tablespoon oil in a large saucepan over medium-high heat. Add shallot, and cook, stirring often until softened and starting to brown, 1 to 3 minutes. Add 2 cups milk and bring to a simmer. Whisk the remaining 1 cup milk, flour, mustard, rosemary, salt and pepper in a small bowl until smooth. Whisk the flour mixture into the simmering milk, whisking constantly. Continue to cook just until the mixture bubbles and thickens. Remove from the heat.
5. Whisk the Gruyere cheese into the thickened milk mixture until it is melted. Add the mashed squash and whisk until combined. Stir in the macaroni and the remaining squash. Transfer to the prepared casserole dish.
6. Mix breadcrumbs with the remaining 1 teaspoon oil. Add the paprika and stir until evenly moist and bright orange. Sprinkle over the macaroni. Transfer to the oven and bake until bubbling hot and browned on top, 10 to 15 minutes. Let cool at least 10 minutes before serving.

Nutritional benefits of this dish: Lets face it- if your family is anything like mine Mac & Cheese is impossible to avoid over the holiday season. With typical mac & cheese dishes, it is easy to overload on calories and fat. With this dish, incorporating whole grains and squash is an easy way to boost your health over the holidays. Whole grains deliver high nutritional value including their presence of fiber, vitamins, minerals, protein, and antioxidants. Whole grains are high in niacin, thiamine, folate, zing, iron, magnesium, physic acid, lignans, and sulfur compounds. Compared to white pasta, whole grain pasta boosts your daily protein for the day! Additionally, whole grains contain various plant compounds (polyphenols, stannous, and sterols) that play a part in preventing disease. The leading cause of mortality worldwide is heart disease- and choosing whole grains over white pasta is an easy way to avoid your risk of developing it. A review of 10 studies found that three one ounce servings of whole grains per day can reduce an individual’s risk of developing heart disease by 22%. Additionally, the fiber and vitamin K contained in whole grains can reduce your risk of stroke. Overall, although the term “mac and cheese” might immediately signal an unhealthy trigger in your mind, there are ways to incorporate it into your holiday meal while also adding in vegetables (squash).

https://www.healthline.com/nutrition/9-benefits-of-whole-grains#section13

Cranberry Waldorf Salad

Ingredients:

• 1 1/2 cups chopped cranberries
• 2/3 cup seedless green grapes chopped
• 2/3 cup seedless purple grapes chopped
• 1 apple chopped
• 1 cup celery chopped
• 1/3 cup raisins
• 1/3 cup dried cranberries
• 1/2 cup chopped walnuts
• 1-2 tablespoons white sugar or to taste
• 1 cup vanilla yogurt
• 2 teaspoons orange zest

Instructions:

1. Combine all ingredients in a large bowl. Toss to combine well.
2. Cover and chill 2 hours before serving

Nutritional benefits of this dish: Although one of the smallest fruits, cranberries are packed full of nutritional value. In just one cup of cranberries you will meet the following daily requirements: 18% vitamin C, 16% manganese, 16% fiber, 8% vitamin E, 7% copper, 6% vitamin K, and 6% pantothenic acid. Recent studies have shown that the antioxidant compounds in them help reduce the risk of developing oxidative stress. With cranberries composition containing very low sugar content and anti-inflammatory components they provide us help in blood sugar regulation. A study conducted in 2012 by the Journal of Research and Medical Science found that one cup of cranberry juice helped regulate blood sugar in participants with type 2 diabetes. Additionally the fiber content in cranberries have been seen to keep individuals fuller for a prolonged time period- which can help prevent overeating and extra calories throughout the day! Not only does fiber keep you feeling fuller for longer, it has aids in preventing bloating and constipation. An interesting benefit of consuming cranberries is its potential to fight off gum disease. Certain bacteria contained in cranberries prevent bacteria from sticking to gums and teeth, lowering your chances of developing an infection. One thing to avoid with cranberries is consuming added sugar cranberry juice. These extra sugars can stimulate gum disease. In conclusion, cranberries may be thought of as a typical holiday topping to a dish but if consumed can add great health benefits to your diet!

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=145

Low Fat Egg Nog

Ingredients:

• 6 large egg, yolk
• 1/3 cup maple syrup, pure
• 3 cup milk
• 1/2 teaspoon nutmeg
• 1/4 teaspoon cinnamon
• 1 teaspoon vanilla extract

Instructions:

1. Whisk eggs, maple syrup, and milk in a medium saucepan, and then place on a burner over medium heat. Whisk regularly until the mixture reaches 160* F or so and coats the back of a metal spoon slightly.
2. Remove from the heat and allow to cool for 10 minutes. Then mix in the spices and vanilla.
3. Chill in the fridge for a few hours or overnight.
4. Whisk well before serving.

Nutritional benefits from this recipe: This is such a holiday favorite drink and does not need to avoiding to keep your health in line over the holidays! In this recipe, eggs alone are very jammed pack with nutritional value. In a single egg it contains vitamins A, B5, B12, B2, B6, D, E, and K. It also contains many minerals such as calcium, zinc, phosphorus, selenium, and folate. Not only are eggs beneficial to your physical health, they also contain a chemical called choline. Choline is important for maintaining healthy brain cells by strengthening their membrane. Due to this, it helps keep your brain focused (important for all the holiday cooking time!). Also, due to eggs containing high amounts of protein, this allows you feel more satisfied with a smaller amount. Additionally, eggs raise HDL cholesterol. When people typically think of cholesterol it comes with a negative stigma. However, HDL cholesterol is beneficial for health as it has seen to lower the risk of developing heart disease or stroke. Additionally, this recipe calls for cinnamon. Cinnamon contains a component called cinnamaldehyde (what gives it its smell). This component has antimicrobial and anti fungal properties- reducing risk of infection. Cinnamon also contains neurotropic factors, which are linked to delaying the process of Alzheimer’s and Parkinson’s disease.

https://www.littlethings.com/benefits-of-eating-eggs/2

https://nutritiouslife.com/eat-empowered/health-benefits-cinnamon/

Curried Sweet Potato Puree

Ingredients:

• 4 medium sweet potatoes (about 1 3/4 pounds)
• 1/2 cup unsweetened almond milk
• 1/2 teaspoon curry powder
• 4 thin slices peeled fresh ginger
• Kosher salt
• 1/2 lime
• Toasted sliced almonds, for garnish, optional
• Chopped cilantro, for garnish, optional

Instructions:

1. Preheat the oven to 400 degrees F. Wrap each sweet potato in foil, put on a baking sheet and bake until soft, 1 hour. Let cool slightly. 
2. Combine the almond milk, curry powder and ginger in a small saucepan. Bring to a boil, reduce the heat and simmer until the mixture is reduced by a third, about 5 minutes. Discard the ginger. 
3. Pour any sugary juices from the sweet potato foil wrappers into a food processor. Peel the sweet potatoes and add the flesh to the food processor. Add the almond milk mixture and 1/2 teaspoon salt and puree until smooth. 
4. Transfer to a serving bowl and squeeze the lime over the finished puree. Garnish with almonds and cilantro if desired and serve warm.

Nutritional benefits of this recipe: Sweet potato puree pairs great as a side dish for a Thanksgiving or Christmas meal. Sweet potatoes are an excellent source of vitamin C and A. In only one cup of sweet potatoes, half of your daily value of vitamin C is met. Vitamin C is crucial for immune function, especially important for this time of the year (flu season). Vitamin A contributes to our skin, vision, and organ health. Both of these vitamins together have antioxidant functions that have seen to protect harmful cells that contribute to aging and disease. For those of you who have diabetes, sweet potatoes do not cause blood sugar spikes due to their high fiber content slowing release. Additionally, sweet potatoes are high in potassium. Potassium is known for excreting sodium and fluid out of the body. Due to this, individuals will see a reduction in blood pressure. The National Health and Nutrition Examination Survey found that less than 2% of Americans meet the recommended daily potassium range- so eat your sweet potatoes! Although this recipe is ideal for holiday time, you should also consider adding them into your weekly dietary routine. Examples of other dishes incorporating sweet potatoes include overnight oats and oven-baked wedges.

https://www.health.com/nutrition/sweet-potato-health-benefits