Five Tasty Superfood Recipes for Thanksgiving

Nutritious Thanksgiving recipes

Thanksgiving shouldn’t have you saying “no thanks” when dishes are passed to you. Check out these six superfood Thanksgiving dishes that are both delicious and good for you.

1. Cranberry sauce

Packed with antioxidants, cranberries also help to fight urinary tract infections. Ditch the canned cranberry sauces — they’re loaded with sugar — and make your own healthier version using fresh cranberries.

Ingredients

24 ounces fresh cranberries
1 cup pineapple juice
1/2 cup applesauce
1/2 cup water
Juice and zest of 1 orange
3 tablespoons honey

Directions

Place cranberries, pineapple juice, applesauce, and water in a saucepan
Bring to a boil
Reduce to medium heat
Stir constantly until the cranberries begin to split
Reduce to a simmer for 15 minutes
Remove from heat
Let cool completely
Refrigerate overnight

2. Sweet potato

Especially rich in beta carotene and vitamins A and C, sweet potato contains high amounts of antioxidants as well. They are also an excellent source of fiber and potassium. If you’re looking for a healthy sweet potato recipe, swap your traditional sweet potato casserole and try these maple-roasted sweet potatoes instead.

Ingredients

2 1/2 pounds sweet potatoes, peeled and cut
1/3 maple syrup
2 tablespoons melted butter
1 tablespoon lemon juice
1/2 teaspoon salt
Pinch of black pepper

Directions

Preheat oven to 400°
Arrange sweet potatoes in one layer in a glass baking dish
Combine maple syrup, butter, lemon juice, salt, and pepper in a bowl
Pour mixture over the sweet potatoes
Toss sweet potatoes until coated
Cover sweet potatoes and bake for 50 minutes
Stir every 15 minutes until tender

3. Pumpkin

Like sweet potato, pumpkin is rich in vitamin A and beta-carotene. Try this nutritious pumpkin soup for a healthy fall treat.

Ingredients

1 1/2 tablespoons extra virgin olive oil
1 cup chopped onion
4 minced garlic cloves
3 cups canned pumpkin
2 cups vegetable broth
2 teaspoons sugar
1/2 teaspoon ground allspice
1/2 teaspoon dried crushed red pepper
1 1/2 cup coconut milk
Salt
Pepper

Directions

Warm olive oil in a large pot over medium heat
Add the onion and garlic
Sauté onion and garlic until golden
Add canned pumpkin, broth, sugar, allspice, and red pepper
Bring mixture to a boil
Reduce heat
Cover
Simmer 1/2 hour
Purée soup in a blender until smooth
Return soup to the pot
Bring soup to a simmer
Add coconut milk
Simmer soup until desired consistency is reached
Season with salt and pepper

4. Apples

The marquée fall fruit, apples are rich in fiber. They also contain ursolic acid, which has been linked to maintaining a healthy weight. Try baked apples for a yummy, lower-fat treat.

Ingredients

4 medium apples
1/4 cup brown sugar
1/4 cup rolled oats
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
Pinch ground cloves
1 tablespoon butter
1 cup hot water

Directions

Preheat oven to 375°
Core apples
Mix brown sugar, oatmeal, cinnamon, nutmeg, and cloves in a bowl
Pack each apple firmly in the mixture
Arrange apples in a baking dish
Top each apple with butter
Pour water in the bottom of dish
Cover dish with aluminum foil
Bake apples for 20 minutes, removing the foil after the time is up
Continue baking apples uncovered for 30 minutes (until the apples are soft)
Serve with crème fraîche

5. Brussels sprouts

One of the healthiest foods you can eat, Brussels sprouts are in the same family as broccoli, cabbage, and kale. This means they’re loaded with fiber and vitamin C. Enjoy them roasted with some maple syrup.

Ingredients

1 1/2 pounds Brussels sprouts
4 tablespoons olive oil
Pinch of salt
Pinch of pepper
4 tablespoons maple syrup

Directions

Preheat oven to 400°
Trim stems of Brussels sprouts and remove any wilted leaves
Cut sprouts in half
Toss Brussels sprouts, oil, salt, and pepper in a large bowl
Place mixture on a large baking sheet
Roast mixture 15 minutes
Flip Brussels sprouts
Roast Brussels sprouts another 10 minutes
Drizzle maple syrup over them
Roast for a final 10 minutes

6. Green beans

Green beans are a classic Thanksgiving side dish, full of fiber and vitamin K. This green bean almondine recipe is updated with a hint of citrus and garlic, giving it a fresh, zesty flavor, while almonds add a satisfying crunch.

Ingredients

1 pound fresh green beans, trimmed
1 tablespoon olive oil
2 tablespoons almond slivers, toasted
2 garlic cloves, minced
Zest and juice of 1 lemon
Salt and pepper, to taste
Optional: 1 tablespoon chopped fresh parsley for garnish

Directions

Bring a large pot of water to a boil.
Add green beans and cook for 3 to 5 minutes, until they are bright green and tender-crisp.
Immediately plunge them into an ice water bath to stop the cooking process.
Drain and set aside.
In a large skillet, heat the olive oil over medium heat.
Add the minced garlic and cook for 1 minute or until fragrant but not browned.
Increase the heat to medium-high and add the green beans to the skillet. Cook, stirring occasionally, for 2-3 minutes until they are heated through and coated with garlic oil.
Stir in the lemon zest and juice, and season with salt and pepper. Cook for another minute to allow the flavors to meld.
Transfer the green beans to a serving platter. Sprinkle with toasted almond slivers and optional parsley for garnish.
Serve immediately while warm.

You’ll give thanks for these healthier holiday dishes

Many signature Thanksgiving foods are actually super nutritious, like pumpkin, sweet potatoes, cranberries, and apples. This Thanksgiving, mix up your usual menu with some of the tasty recipes above that are lighter in sugar, fat, and salt.