• Healthy Thanksgiving Side Dishes

  • Making the change to a healthy lifestyle is one of the best decisions you can make for yourself. The positive effects can be seen throughout the body. Ease of weight management, more energy, a healthier immune system, these are just a few of the long list of benefits.

    The biggest struggles, for those who are making the change to a healthy lifestyle, are the holidays. With Thanksgiving just around the corner we know the cravings are rising and self discipline becomes harder to maintain. Don’t worry, healthy living doesn’t have to mean missing out on the delicious holiday foods. We have a list of a few “clean” side dishes to treat your taste buds and your keep you on track to meet your weight loss goals.

    3 Delicious Side Dishes

    1. Sweet potato anything is a must for thanksgiving.

    Coconut Cardamom Sweet Potatoes

    Ingredients:

    • 5 medium sweet potatoes (3 1/2 to 4 lb), peeled and cut into 3/4-inch pieces
    • 3/4 cup light coconut milk
    • 2 tsp cardamom, ground
    • 1 tsp pure vanilla extract
    • 1/2 tsp sea salt
    • 1/8 tsp fresh ground black pepper
    • 1/8 tsp cayenne pepper
    • 1/3 cup unsalted pecan halves, chopped

    Instructions:

    1. Preheat oven to 325°F.
    2. Bring a large pot of water to a boil over high heat.
    3. Add sweet potatoes, return to boiling and cook until soft, about 10 minutes.
    4. Drain and transfer potatoes to the bowl of a stand mixer (or use a large bowl and a hand-held electric mixer).
    5. Add coconut milk, cardamom, vanilla, salt, black pepper and cayenne to potatoes.
    6. Mix on medium speed until smooth, scraping down sides of bowl once or twice.
    7. Transfer to a 9 x 9-inch baking dish.
    8. Sprinkle pecans evenly over sweet potato mixture.
    9. Bake 45 to 50 minutes, or until edges are slightly browned.
    10. Cool on a rack for 10 minutes and serve.

    2. These little tarts will absolutely be a Thanksgiving hit. Not only will they hold the family over until turkey time, but the flavor is amazing.

    Sweet and Savory Tarts

    Tart Ingredients:

    • 1 oz unsalted roasted peanuts
    • 1 cup whole-wheat pastry flour
    • 1 1/2 cups whole-wheat flour
    • 3/4 tsp baking powder
    • 1/2 tsp kosher salt
    • 1/3 cup peanut oil, placed in freezer for a minimum of 1 hour or overnight
    • 1/4 cup 1% milk
    • 1 tbsp distilled white vinegar
    • Equipment
    • 12 4-inch fluted tart tins

    Chicken and Apple filling Ingredients:

    • Olive oil cooking spray
    • 12 oz boneless, skinless chicken breast, cut into 1-inch cubes
    • 1/2 cup diced onion
    • 2 medium red apples (12 oz; TRY: McIntosh or Honeycrisp), peeled, cored and diced into 1-inch pieces
    • 1/4 tsp finely chopped sage
    • 1/2 tsp sea salt
    • 1/4 tsp ground black pepper
    • 1 tbsp pure maple syrup
    • 1 tbsp whole-wheat flour
    • 1/2 tsp hot sauce, optional

    Tart Instructions:

    1. In the bowl of a large food processor, grind peanuts, about 1 minute.
    2. Add flours, baking powder and salt and pulse about 6 times, until mixed through.
    3. Add solid peanut oil and pulse another 4 to 5 times, until oil is mixed in.
    4. In a small bowl, mix together milk, 1/4 cup ice water and vinegar. Place flour mixture in a medium bowl, pour in milk mixture and blend until dough just comes together. Do not knead.
    5. Halve dough, wrap each in plastic wrap and refrigerate for 15 minutes.
    6. Preheat oven to 400°F.
    7. Remove 1 piece of dough from refrigerator (leave other in fridge until ready to use).
    8. Roll dough out into a 12- x 10-inch rectangle, about 1/8-inch thick.
    9. Place 4 tart tins upside down on dough.
    10. Cut a circle around each tart tin, 1/2-inch larger than tins.
    11. Flip over tin and place dough circle inside, press dough into tins to fit and remove excess around edges.
    12. Repeat for remaining 3 tins.
    13. Gather up dough ends, roll out for a second time and make 2 more shells.
    14. Then remove second piece of dough from refrigerator and repeat steps.
    15. Make a total of 12 tart shells.
    16. Bake tarts in oven for 8 to 10 minutes, until slightly brown.
    17. Fill with Chicken & Apple Filling and serve.

    Chicken and Apple Instructions:

    1. Coat a medium saucepan with cooking spray and set on medium-high heat.
    2. Add chicken and onion and cook for about 4 minutes, stirring occasionally, until chicken is cooked through.
    3. Add apples, 1/2 cup water, sage, salt, pepper and maple syrup.
    4. Cook for 4 minutes, until apples are tender and some liquid has evaporated.
    5. In a small bowl, combine flour with 1/4 cup water.
    6. Add mixture to saucepan and simmer for about 3 more minutes, covered, until sauce cooks and thickens.
    7. Add hot sauce, if desired. To serve, place 1/3 cup Chicken & Apple Filling in a warm or room-temperature tart shell.

     

    3. During the season of fall, spiced anything sounds perfect. You’ll be slurping up every last bit of this soup.

    Spiced Butternut Squash Soup

    Ingredients:

    • 6 lb. butternut squash, halved, seeded and roasted until soft
    • 3 tablespoons organic, pastured butter (or coconut oil for dairy free needs)
    • 2 medium yellow onions, chopped
    • 8 cups fat-free, reduced-sodium chicken broth
    • 1 teaspoon cumin
    • ½ teaspoon coriander
    • ½ teaspoon ginger
    • ½ teaspoon marjoram
    • ¼ teaspoon black pepper
    • ¼ teaspoon cayenne pepper
    • 2 cups plain Greek yogurt

    Directions:

    1. Preheat oven to 400°F.
    2. Cut off stems and ends of squash; then cut in half lengthwise.
    3. Place cut side up on a rimmed baking sheet.
    4. Roast for 40 – 50 minutes, or until inside of squash is fork tender.
    5. Cool slightly, and scoop flesh from skin into a large bowl.
      Heat butter in a heavy bottom stockpot.
    6. Add onions and cook until soft, but not brown.
    7. Add squash, broth, black pepper, cayenne pepper, coriander, ginger, marjoram, and cumin.
    8. Stir and simmer for 20 minutes.
      Puree soup in batches in a blender or food processor, or a use a handheld Emersion blender in the pot.
    9. Simmer uncovered for an additional 20 minutes or until desired thickness.
    10. Stir in Greek yogurt just before serving.

    Holidays don’t have to mean tight waistbands and food comas. Make this Thanksgiving your biggest feat yet. Eat healthy, be proud of your self and get a little closer to your goal weight. For more information on how you can lose weight fast, contact Svelte Medical Weight Loss. We can create a weight loss plan that works for you.

    If you’re ready to quit dieting and change your lifestyle for good, give us a call at Svelte Medical Weight Loss of Orlando.

    Susie Bragg

    Dr. Richard and Susie Bragg have been committed to bringing our proven system of medical weight loss to Orlando, Florida and the surrounding area for well over a decade. With a 90% success rate, we believe Svelte MD is the best way to lose weight fast and keep it off forever. We have a plan that fits every person, regardless of medical background or age. Get on board with us and discover a new, fabulous you!

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