Healthy Thanksgiving Side Dishes - KMPH FOX 26 | Central San Joaquin Valley News Source

Healthy Thanksgiving Side Dishes


Clayton with Chef Hillori Hansen at Whole Foods to learn some healthy side dishes for Thanksgiving.

Mushroom Caps Stuffed with Kale Pesto


24 large mushroom caps
1/2 cup walnuts, toasted
2 cloves garlic
3 cups kale, chopped
1/4 cup grated parmesan cheese
1/2 cup extra virgin olive oil, or veggie broth for a lower fat version
salt and pepper, to taste

1. Preheat oven to 425 degrees.
2. In a food processor or blender, place the walnuts, garlic, kale, parmesan cheese and pulse until chopped.  Slowly drizzle in the liquid/oil in a steady stream as the mixture is blending and until you get the consistency you want.
3. Spoon a rounded teaspoon of pesto into each mushroom cap.  Place a walnut half on top of each (optional)
4. Bake for about 10 minutes or until hot.  Drain on a paper towel and serve warm.

Servings:  24

Per Serving: 73 Calories; 6g Fat (74.7% calories from fat); 2g Protein; 3g Carbohydrate; 1g Dietary Fiber; 1mg Cholesterol; 21mg Sodium.

Wild Rice and Cranberry Stuffing


1 cup wild rice
3 cups low sodium chicken broth, preferably homemade
1/2 lb. turkey breakfast sausage (optional)
1 tablespoon olive oil
1/2 cup onion, diced
1 cup celery, diced
4 ounces mushrooms, diced
Salt and pepper to taste
1 teaspoon fresh sage
1 teaspoon fresh thyme
1/3 cup dried sweetened cranberries
1/3 cup pecans, toasted and chopped

1.    Rinse rice under cold water and combine in a sauce pan with chicken stock.  Simmer until cooked through (about 50 minutes)
2.    In a large sauté pan or stock pot, cook the turkey sausage and set aside.  Add 1 tablespoon olive oil to the same pan and heat through.
3.    Add the mushrooms, onions and celery and cook until softened.  
4.    Add in salt, pepper, sage, thyme, cooked rice and turkey sausage, if you are using.  
5.    Fold in cranberries and pecans and pour the mixture into a covered casserole dish, warming in the oven until ready to serve.
6.    You can also stuff the bird with the wild rice mixture, baking the bird according to the roasting directions.
7.    This makes about 8 cups or enough to stuff into a 10 - 12 pound turkey.  

Serves:  6 - 8

Per serving: 232 Calories; 11g Fat (40.3% calories from fat); 14g Protein; 22g Carbohydrate; 3g Dietary Fiber; 26mg Cholesterol; 458mg Sodium.

Sweet Potatoes with Caramelized Bananas


3 1/2 pounds sweet potato or yams, peeled and chopped
4 tablespoons unsalted butter, divided
1 cup chicken stock
1 orange, juiced and zested
2 teaspoons cinnamon
1/4 teaspoon nutmeg
salt and pepper, to taste
3 ripe bananas
1/2 cup brown sugar or coconut sugar

1.    Peel, chop and steam the potatoes until tender (about 25 minutes).
2.    While still hot, mash potatoes in a bowl until smooth.  Stir in 2 tablespoons of butter, orange juice, zest, stock, cinnamon, nutmeg, salt and pepper.
3.    Transfer to a casserole or baking dish and cover with surface with bananas (chopped or layered like shingles)
4.    Sprinkle the sugar over the bananas and dollop the remaining 2 tablespoons of butter over the top.
5.    Bake for 20 - 30 minutes until top is golden brown.  

Per Serving (excluding unknown items): 287 Calories; 5g Fat (14.2% calories from fat); 4g Protein; 59g Carbohydrate; 7g Dietary Fiber; 10mg Cholesterol; 423mg Sodium.  Exchanges: 3 Grain(Starch); 1/2 Fruit; 1 Fat; 0 Other Carbohydrates.

Apple & Pomegranate Salad with Toasted Pecans


6 cups mixed greens, arugula or watercress
1 medium apple, thinly sliced
½ cup pomegranate arils (seeds)
1/2 cup pecans, chopped and toasted
2 tablespoons apple cider vinegar (or any vinegar you like)
1 teaspoon Dijon mustard
2 tablespoons olive oil
Salt and pepper to taste    

Mix vinegar, Dijon, salt and pepper and drizzle in olive oil.  Set aside.
Combine all ingredients in a bowl and drizzle with dressing.
Season to taste.

Serves:  6  

Per Serving: 124 Calories; 11g Fat (72.6% calories from fat); 2g Protein; 7g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 35mg Sodium.

Cranberry sauce with Clementine's and cinnamon


2 Clementine's
12 ounces fresh or thawed frozen cranberries
3/4 coconut sugar
2 cinnamon sticks

With a citrus zester or fine grater, remove ½ teaspoon zest from the Clementine's and set the zest aside. Peel the Clementine's and chop the flesh coarsely, discarding any seeds. Place in a medium saucepan and add cranberries, sugar, cinnamon sticks and 2 tablespoons water and bring to a boil over medium-high heat. Lower the heat and simmer, uncovered, stirring occasionally, until cranberries pop open and the sauce is thickened, 10 to 15 minutes. Remove from the heat and stir in the zest. Discard the cinnamon sticks if you like, or leave them in. Cool to room temperature and serve, or refrigerate up to 1 week.

Serves: Makes about 2 cups to serve 12

PER SERVING: 70 calories (0 from fat), 0g total fat, 0g saturated fat, 0mg cholesterol, 0mg sodium, 18g carbohydrate (1g dietary fiber, 16g sugar), 0g protein

Healthy Green Bean Casserole

(gluten, dairy and preservative free)


Onion Topping
1 Tbsp. olive oil
1 large onion, thinly sliced
½ cup ground almond, pecan or hazelnut meal/flour

Sauce & Green Beans
2 cups water
1/3 cups soaked cashews
Pinch grated nutmeg
1 Tbsp. Olive or coconut oil
1 small onion, finely chopped
½ pound mushrooms, trimmed and sliced (3 cups)
1 clove garlic, finely chopped
1 teaspoon salt, to taste
½ teaspoon freshly ground pepper, to taste
1  12-ounce package frozen green beans, or 12 oz. fresh beans – trimmed and blanched

To make onion topping:  Heat oil in a large nonstick skillet over low heat.  Add sliced onion and cook, stirring occasionally, until very tender and golden, about 20 – 30 minutes.  Set aside.

Meanwhile, preheat oven to 350 degrees F. Spread nut meal on a baking sheet and toast, stirring once, until lightly browned, 5 – 8 minutes.  Set aside.

To make the sauce:  combine water, cashews, and nutmeg in a blender and process until very smooth.  Pour into a medium saucepan and bring to a low boil over medium-high heat, stirring occasionally.  Once it starts to boil, reduce heat immediately to low and continue stirring until the sauce is thick.  Remove from heat.

Meanwhile, heat oil in a large skillet over medium heat.  Add chopped onion and cook, stirring often until tender, 5 – 6 minutes.  Add mushrooms and garlic and cook until tender.  When veggies are cooked, add the thickened cashew sauce and stir into the veggies.  Add salt and pepper to taste.

To assemble and bake casserole:  Preheat oven to 425 degrees F.  Spread green beans evenly over the bottom of a shallow 2-quart baking dish and pour the sauce over the top.  Toss together the reserved onions and nut meal in a small bowl and spread over the beans.  Bake until bubbling, 20 – 25 minutes.  

Serves:  6



Pomegranate Poached Pears with Cashew Cream


6 bosc pears, peeled
4 cups pomegranate juice
6 cups grape juice
2 oranges, juiced and zested
1 piece ginger, about 4 inches, sliced
3 star anise
6 cardamom, pods
4 whole cloves
2 sticks cinnamon
Orange Cashew Cream
1 cup raw cashews
1/4 cup orange juice
1 tablespoon honey
1 tablespoon water

1.    Soak Cashew Nuts in a bowl of water for 1 hour.
2.    Slice the round bottom of the pear so the pears will stand for presentation.
3.    Combine poaching liquid ingredients in a large saucepan.  Bring to a boil, then cover for 20 minutes.  Gently place pears in poaching liquid and simmer on low covered, turning the pears every 7 minutes to make sure the pears absorb the liquid.  Cook until just tender (test with a toothpick).
4.    Remove the pears from the poaching liquid and let them cool.  You can also let them sit in the poaching liquid overnight.
5.    Orange Cream
6.    Drain cashews and place them long with the orange juice, honey and water and blend until completely smooth.  
7.    Refrigerate until ready to serve.  
8.    Serve the poached pears with Cashew Cream and top with pomegranate seeds.  

Serves 6

Per Serving (excluding unknown items): 656 Calories; 22g Fat (27.3% calories from fat); 12g Protein; 117g Carbohydrate; 12g Dietary Fiber; 0mg Cholesterol; 45mg Sodium.  Exchanges: 1/2 Grain (Starch); 0 Lean Meat; 6 Fruit; 1/2 Fat; 0 Other Carbohydrates.


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