By Kasi Wolfe, RD, LD
Holidays can definitely be challenging a challenging time for maintaining a healthy lifestyle.
Read on for some ideas and recipes to make sure you continue your success through the Thanksgiving holiday while being surrounded by family and friends!
- Get Active. Take a walk with family members or friends early in the day or after dinner. Sign up for a holiday fun run or walk, or even gather the family for a game of backyard football.
- Don’t go into the day hungry. Try to continue to eat every 2-3 hours throughout the day prior to events. This can help to make sure you are not going into the event overly hungry which can lead to overeating.
- Stay Hydrated. It can be easy to confuse hunger with thirst. Keep a bottle of water with you at all times and refill it throughout the duration of the day or evening. If you find yourself wanting to have a slice of pie or off-plan food, drink some water and wait for about 10 minutes. By doing this, the desire is likely to pass and you are likely to stay on track!
- Eat Mindfully. Take your time. Chew slowly. Put your fork down and talk to the people around you between bites. It typically takes the stomach 15-20 minutes to signal the brain that you’ve had enough food.
- Practice Portion Control. It is easy to accidently over-serve yourself when using large dinnerware. Help yourself control portions and stay on track by choosing a smaller plate and smaller fork at holiday meals.
- Leave the Leftovers. Hosting a holiday meal? Pack up and send home off-plan leftovers with family and friends. Bringing a dish to a holiday meal? Leave any leftovers for others attending the meal.
- Side Dish Substitutes. Holiday side dishes are traditionally known to be high fat, high carbohydrate, and high calorie. Instead, prepare healthy and delicious alternatives. See some examples of those alternatives listed below.
Try Livea’s healthy Thanksgiving recipes that the whole family will love!
Herb Roasted Turkey Breast
- 1 lb. (16 oz.) boneless turkey breast, raw
- 2 cups celery chopped
- 1 cup sliced mushrooms
- 2 tbsp. onion, diced
- 1 tsp poultry seasoning
- ½ tsp ground black pepper
- ½ cup low-sodium chicken broth
- ½ tsp onion powder
- ½ tsp garlic powder
- 1 tsp canola oil, butter, or trans-fat-free margarine
Preheat oven to 350 F.
Place turkey in medium roasting pan. Sprinkle equal amounts of poultry seasoning, black pepper, onion powder, and garlic powder on turkey. Place celery, onions, and sliced mushrooms around turkey. Pour chicken broth and oil (or butter or trans-fat-free margarine) into roasting pan. Cook for 45-60 minutes or until internal temperature of turkey reaches 170 degrees. If cooking turkey with skin on remove skin prior to eating. Serve with Livea Garlic Mashed Potatoes or Sour Cream Chive Mashed Potatoes.
Makes 2 Servings
Per Serving: 1 Fresh & Lean Meal, 2 Extras, and 1 Healthy Fat, and 1 1/day Livea Meal
4 cups cauliflower, fresh or frozen
¼ cup low-fat cream cheese, soften
1 tbsp. unsalted butter, melted
1 clove garlic
1 tbsp. fresh rosemary
¼ tsp salt
¼ tsp pepper
3 tbsp. low-sodium brown gravy mix or mushroom gravy mix
¾ cup cold water
- Bring a large saucepan of water to a boil. Boil cauliflower until easily pierced with a fork, about 10 minutes. Drain and let cool slightly.
- Add cooked cauliflower and remaining ingredients to a blender or food processor, and blend until smooth.
- Prepare gravy according to package directions.
Makes 4 Servings:
Per Serving: 2 Fresh, 1 Healthy Fat, 3 extra
Spaghetti Squash Gratin
2.5 lb. Spaghetti Squash (to yield about 3 cups of Spaghetti Squash)
1 cup reduced-fat, shredded cheddar cheese
½ cup plain low-fat Greek yogurt
2 cloves garlic minced
½ tbsp. fresh thyme
¼ tsp each of salt & pepper
¼ cup reduced-fat parmesan cheese
- Preheat oven to 400 F.
- Halve the squash and scoop out the seeds. Bake face down on a baking sheet lined with parchment paper until squash is easily pierced with a fork, about 30 minutes. Allow to cool, then scoop out spaghetti strands and place in a large bowl.
- Meanwhile, in a medium sized bowl, mix remaining ingredients, except for the parmesan cheese. Stir mixture into spaghetti squash strands.
- Spread into a lightly greased casserole dish. Top with parmesan cheese and press down to moisten. Bake uncovered for 30 minutes.
Makes 2 Servings:
Per Serving: 1 Fresh & Lean Meal, 3 Extras
Cauliflower Rice Stuffing
1 tbsp. unsalted butter
1 cup diced celery
1/3 cup diced yellow onion
2 oz. chopped walnuts
4 cups riced cauliflower
½ cup low-sodium chicken broth
1 tbsp. chopped fresh sage
1 tbsp. chopped fresh rosemary
½ tbsp. poultry seasoning
½ tsp salt
- Heat butter in a large skillet over medium heat. Add celery, mushrooms, onion, and walnuts. Sauté for 5 minutes.
- Add cauliflower rice. Sauté for an additional 2 minutes.
- Add stock and seasoning; mix well. Cover and cook until liquid is absorbed, about 12-15 minutes.
Makes 2 Servings:
Per Serving: 3 Fresh, 2 Healthy Fats, and 3 Condiments
Green Beans Amandine
1.5 cups fresh green beans, washed and trimmed
¼ tsp garlic powder
Dash of fresh ground black pepper, if desired
1 tsp of sesame oil
1 tsp lemon juice
½ oz. of sliced almonds (about 12 sliced almonds)
- Place green beans in a medium sized skillet. Add enough water to just cover the green beans. Bring to a boil and boil for 3-4 minutes. Drain and place green beans in an ice bath to stop the cooking process.
- Heat oven to 400 F. Place almonds in a single layer on a baking sheet and toast about 5 minutes, or until fragrant and lightly golden. Remove from oven.
- Add drained green beans back to skillet and heat over low heat. Add garlic powder, pepper, sesame oil, and lemon juice, tossing to coat. Stir in almonds and heat for a few minutes or until warmed thoroughly.
Makes 1 Serving:
Per Serving: 3 Fresh, 1.5 Extras, 1 Healthy Fat, and 1 Optional Snack
Pumpkin Cupcakes with Cream Cheese Frosting
2 Packages Livea Spiced Flapjacks
2 tbsp. (1 oz.) of liquid egg substitute
½ tsp baking powder
1 tsp pumpkin pie spice, divided
1 tbsp. canola oil
¼ to ½ cup water
2 tbsp. low-fat cream cheese
¼ tsp vanilla
¼ tsp cinnamon
1 packet calorie-free sweetener
- Preheat oven to 350 F.
- Combine pancake mix, egg substitute, baking powder, ½ tsp of pumpkin pie spice into a medium bowl. Add oil and water and mix until it reaches a batter-like consistency.
- Lightly grease muffin tin, divide batter into three portions and fill three muffin cups. Bake for 15 minutes, or until toothpick comes out clean.
- Beat cream cheese with vanilla, cinnamon, other ½ tsp of pumpkin spice and calorie free sweetener until blended. Spread over cupcakes.
Makes 3 Servings:
Per Muffin: 1 General Livea Meal, 1.5 Healthy Fats, and 1.5 Extras
Pumpkin Pie Pudding
1 Package Livea Pumpkin Pie Pudding/Shake
4 oz. of water
1 tbsp. Cool Whip, or 2 tbsp. Reddi-Whip
- Combine 1 Package of Livea Pumpkin Pie Pudding/Shake with 4 oz. of water in a bowl. Mix until forms a pudding-like consistency.
- Top with whipped topping
Makes 1 Serving:
Per Serving: 1 General Livea Meal, 1 Extra