A More Healthful (& Vegetarian) Thanksgiving

Save the Turkeys!

I decided it was essential to do a blog post regarding this subject to not only give tips and ideas on how to save calories in many of the classic Thanksgiving dishes, but also for my vegetarian friends out there. This post will include all recipes that are compliant with vegetarian eating. If vegetarianism isn't your thing, don’t leave yet. These recipes/ideas are going to keep with classic Thanksgiving recipes, just with a more healthful twist.

The reason I decided it was necessary to write this post was because, this is my husband and I’s first year together being vegetarian (I have been in the past, but this is his first year without the Turkey-which is HUGE! He was a meat lover to the bone, up until this past summer!) Anyway, I was searching online for vegetarian Thanksgiving recipes and they were all super fancy and complicated….I just couldn't fathom making some of the recipes I found, too many ingredients, and honestly, too many WEIRD ingredients. Why does vegetarianism have to be so complicated? Well, it doesn't! In this post I will simply be taking many of the traditional Thanksgiving recipes and just tweaking them to be vegetarian and a little healthier. Because, let’s face it, even though I want my Thanksgiving meal to be healthier and vegetarian, I still want it to have all of the tradition and classics on the table, not some crazy gravy or salad with ingredients I can’t even pronounce! Below I just briefly go through the classic Thanksgiving recipes, giving the recipe that I would recommend. Many of these recipes have been modified and include the link to the original recipe below each.

Sweet Potato Casserole

Starting with my favorite! Here is the recipe that I am making this year. **Note: If you can’t find vegan marshmallows are your local grocery store, you can always leave them out.

4 large sweet potatoes, peeled and cooked
2 tablespoons butter (I used Brummel & Brown vegetable oil spread-made with nonfat yogurt, this stuff is awesome, tastes just like butter with half the calories!!)

1 teaspoon vanilla extract

3/4 teaspoon freshly grated nutmeg

3/4 teaspoon cinnamon

Topping:

4 tbsp butter (or Brummel & Brown)

1/4 cup brown sugar

1/2 cups chopped pecans (optional)

1 cup vegan marshmallows

Directions: Preheat the oven to 350°F and lightly grease a 2 quart casserole dish with nonstick spray. Peel and then boil sweet potatoes until tender.  Mash the sweet potatoes with the butter until smooth. Add the vanilla, nutmeg and cinnamon. Pour into casserole dish. Next, mix the topping ingredients together until well-combined. Sprinkle topping mixture over the casserole and bake for approx. 50 minutes, checking it every so often. Sprinkle vegan marshmallows over top, put back into oven until golden.


For the original recipe see: http://ohsheglows.com/2009/11/24/this-aint-grandmas-sweet-potato-casserole/#ixzz3JHU1wE8g

Stuffing

Here is a great stuffing recipe that really highlights some wonderful veggies and spices. For the bread used, try a mixture of the breads listed below, it’s great to have a variety of whole grain breads.

10 cups 1/2 inch bread cubes from 1 lb firm whole wheat, rye, or pumpernickel bread

2 Tbsp + 1 Tbsp olive oil

1 Tbsp minced fresh garlic (2 - 3 cloves)

1 cup finely chopped onion

1 1/2 cups finely chopped celery

1 cup finely chopped carrot

1/2 cup minced fresh parsley

1 tsp dried rubbed sage leaf

1 tsp dried thyme leaf

1/2 tsp black pepper

2 - 3 cups vegetable stock (low sodium or homemade)

Directions: Preheat oven to 400°F. Oil a large shallow casserole dish. Toast bread cubes in a large baking sheet in the oven until golden brown. Set aside in a large bowl. Turn oven down to 350°F. Heat 2 Tbsp olive oil in a large skillet on medium heat. Sauté onions, garlic, celery, and carrots until soft. Using a rubber spatula, transfer the veggie mixture to the bowl of bread crumbs. Add parsley, sage, thyme, and pepper. Optional: Drizzle 1 Tbsp olive oil into the mixture. Stir until everything is well mixed. Add 2 cups vegetable stock, and stir until it is absorbed. Add more stock as needed so that the mixture is moist and clumping together, but not soggy. Bake in a covered shallow casserole or baking dish for 25 minutes. Optional: Uncover and bake another 15 minutes to form a crusty top.

For the original recipe see: http://www.savvyvegetarian.com/vegetarian-recipes/vegan-stuffing.php

Cranberry Sauce 

This is my favorite dish to make for Thanksgiving, simply because it’s the easiest and least time consuming. However, cranberry sauce is kind of hard to make healthy, so there still is some sugar, but I replaced some of it with honey. Another idea to give your cranberry sauce a little twist is to add ½ cup of blueberries in it. Yum!

1 (10-ounce) package fresh cranberries

1 cup water

½ cup sugar, or more to taste

¼ cup honey

1 3-inch orange rind strip

¼  cup fresh orange juice (about ½  large orange)

3 whole cloves (or about ¼ tsp. of ground cloves)

1 cinnamon stick

Directions: Combine all ingredients in a medium saucepan. Bring to a boil, turn heat to low and simmer for 20 minutes, until cranberries pop and mixture thickens. Remove the cinnamon stick with a slotted spoon, transfer to a bowl; refrigerate until ready to use.

Mashed Potatoes 

One of the classics and doesn't need much work. You could add a little butter or light sour cream to taste, but keep in mind; if you are using gravy on top it isn't necessary to add the extra calories since the gravy will add a lot of the flavor.

3 pounds peeled Yukon gold potatoes, quartered

2/3 cup fat-free milk

2/3 cup (5 ounces) light cream cheese

8 tbsp chives

Directions: Place potatoes in a Dutch oven, and cover with water; bring to a boil. Reduce heat, and simmer for 10 minutes or until tender. Drain. Return potatoes to pan; add the milk. Mash the potato mixture with a potato masher to desired consistency. Add the cheese, and stir just until blended.

Veggie Gravy 

Gravy is normally made with the pan drippings from the turkey, so making veggie gravy is a no brainer for vegetarians. For this recipe you could make your own vegetable broth or use low sodium store bought broth. Obviously, the homemade broth would be better, but on Thanksgiving I wouldn't blame you (or myself) for going the store bought route. FYI, I didn't really change the recipe that much, it was good the way it was.

½ cup vegetable oil (or olive oil)

1/3 cup chopped onion

5 cloves garlic, minced

½ cup flour

4 tsp. nutritional yeast

4 tbsp light soy sauce

2 cups vegetable broth

½ tsp dried sage

¼ tsp black pepper

Directions: Heat oil in a medium saucepan over medium heat. Sauté onion and garlic until soft and translucent, about 5 minutes. Stir in flour, nutritional yeast, and soy sauce to form a smooth paste. Gradually whisk in the broth, season with sage and pepper. Bring to a boil. Reduce heat, and simmer, stirring constantly, for 8 to 10 minutes, or until thickened.

For the original recipe see: http://allrecipes.com/recipe/vegetarian-gravy/

**Note: In this recipe you are making a roux, if you have never made one it can be tricky to get it smooth without lumps. Here is a video of how to make a white cheese sauce from Gordon Ramsay, but instead of adding the milk and cheese you’ll be adding vegetable broth and all the other great ingredients! https://www.youtube.com/watch?v=VlMtbX-0ABA

Green Bean Casserole

Let's put some greens on the plate! I wanted to keep this recipe very similar to the traditional, but cut out much of the sodium and some fat. I did this by using fresh green beans (instead of canned), the "healthy request" cream of mushroom soup, and replacing the french fried onions with slivered almonds. Almonds not only provide a little protein in the mix, but also our healthy fats. Enjoy!

1 can Campbell's Healthy Request cream of mushroom soup

1/2 cup skim milk

1 dash black pepper-to taste

4 cups fresh green beans

1 cup slivered almonds

Stir the soup, milk, black pepper, green beans and 1/2 cup almonds in a 1 1/2-quart casserole. Bake at 350°F for 25 minutes or until the bean mixture is hot and bubbling.  Stir and sprinkle with the remaining almonds. Bake for 5 minutes or until the almonds are golden brown.

Deep-dish Pumpkin Pie

Time for dessert! This is my absolute favorite pumpkin pie recipe to make at the holidays. Keep in mind this is still a dessert, however I did make some adjustments so it’s a little better choice than that store bought pumpkin pie with a normal pie crust. This recipe uses a crumb crust, which is generally a better option than a normal pie crust due to a lesser amount of fat used in the recipe. Also, this recipe uses a spring form pan, if you don’t have one they are very cheap to buy, or you can always use a regular pie tin.

Crust:

1 pkg. graham crackers (1/2 of a whole box)

3 T. sugar

1 T. powder hazelnut creamer

½ cup melted butter (or Brummel & Brown)

Filling:

1 pkg. 1/3-less fat cream cheese

1 small can pumpkin puree

½ cup brown sugar

2 eggs

¾ cup half-n-half

2 T. hazelnut creamer

1 t. allspice

Directions:

Crust: Pulse all crust ingredients together in food processor or blender until graham crackers are crumbs. Pour into spring form pan, use hands to press flat onto the bottom and up the sides of the pan (deep-dish style!). You can use a drinking glass to help press against the sides of the pan.  

Filling: With an electric mixer, beat the pumpkin and cream cheese first, then add brown sugar. Add eggs, one at a time and mix well. Then mix in half-n-half, creamer, and all spice. Pour onto crust and bake at 350°F for about 35-40 mins, until pie is no longer liquid-like. When you take it out, it should be more firm. Enjoy!!