Healthy and Delicious Recipes For Thanksgiving
On The Menu
1. Citrus and Herb-Roasted Turkey
2. Brined Turkey Breast
3. Mushroom and Garlic Gravy
4. Cranberry Sauce
5. Green Bean Casserole
6. Greek Yogurt Mashed Potatoes
7. Quinoa Stuffing
8. Blistered Brussels Sprouts
9. Roasted Cauliflower Salad With Pomegranate and Hazelnuts
10. Pumpkin Coconut Custard
11. Apple Crisp
Citrus and Herb-Roasted Turkey
Prep Time: 20 Minutes
Cook Time: 2 Hours + 45 Minutes
Serves: 12
Ingredients
1 12 lb fresh turkey (neck, heart,
and gizzard removed)
5 Tbsp. extra-virgin olive oil
2 Tbsp. lemon peel, finely
chopped
2 Tbsp. orange peel, finely
chopped
½ cup low-sodium organic
chicken broth
½ cup fresh orange juice
¼ cup fresh lemon juice
4 cloves garlic, chopped
1 Tbsp. paprika
1½ tsp. ground cumin (optional)
1½ tsp. dried oregano leaves
1½ tsp. dried thyme leaves
1 tsp. dried rosemary leaves
1½ tsp. sea salt
½ tsp. ground black pepper
Directions
Preheat oven to 450° F. Position rack in the
lower third of the oven.
Place oil, lemon peel, orange peel, broth,
orange juice, lemon juice, garlic, paprika,
cumin, oregano, thyme, rosemary, salt, and
pepper in blender; cover. Blend until
smooth.
Place turkey breast-side up on rack in
roasting pan. Rub turkey with half of
prepared dressing, including under the skin
and inside the cavity. Reserve remaining
dressing for basting.
Bake for 45 to 55 minutes or until skin is
golden brown. Remove turkey from oven
and cover breast with aluminum foil. Return
turkey to oven. Reduce heat to 350° F. Bake,
brushing turkey with remaining dressing
every hour, for an additional 2 to 2½ hours
or until thermometer inserted in thickest
part of thigh registers 165° F.
Transfer turkey to a large serving platter
and cover with foil. Let turkey stand for 10
minutes before carving.
Container Equivalents: 1 Red, 1½ tsp.
2B Mindset Plate It: A great protein as part
of lunch or dinner.
Brined Turkey Breast
Prep Time: 15 Minutes
Cook Time: 1 Hour + 40 Minutes
Serves: 12
Ingredients
Large brining bag or extra-large
freezer bags (optional)
3 quarts water
½ cup raw honey
1 cup coarse kosher salt
1 medium orange, quartered
1 medium lemon, quartered
3 sprigs fresh thyme, coarsely
chopped
2 sprigs fresh rosemary, coarsely
chopped
4 lb raw turkey breast, boneless,
washed
2 Tbsp olive oil
4 cloves garlic, finely chopped
½ tsp sea salt (or Himalayan salt)
½ tsp ground black pepper
Directions
Line large saucepot (or roasting pan or bowl) with
two bags if desired. Combine water, honey, and
kosher salt in saucepot; mix until salt is dissolved.
Add orange, lemon, thyme, rosemary, and turkey
breast. Seal bags. Refrigerate for 8 to 12 hours.
Remove turkey breast from water; discard brining
liquid. Dry turkey breast carefully with paper towels.
Set aside.
Set oven rack to lowest position. Place baking stone
on rack if desired. Preheat oven to 500°F. (Allow
oven to preheat for at least 45 minutes before
adding turkey.)
Combine oil and garlic in a small bowl; mix well. Set
aside. Set turkey breast on a rack in large roasting
pan. Brush with oil mixture. Sprinkle with sea salt
and pepper. Place roasting pan (with turkey breast)
on baking stone. Immediately close oven and
reduce oven temperature to 325°F.
Bake for 1 hour 20 minutes to 1 hour 40 minutes, or
until golden brown and deepest part of breast
registers 150°F on an instant read thermometer.
Remove turkey breast from oven; let rest at least 30
minutes before carving. Remove skin before serving.
Container Equivalents: 1 Red, ½ tsp.
2B Mindset Plate It: A great protein as part
of lunch or dinner.
Mushroom & Garlic Gravy
Prep Time: 10 Minutes
Cook Time: 15 Minutes
Serves: 13
Ingredients
1 Tbsp olive oil
½ medium onion, finely chopped
¼ cup mushrooms, finely chopped
3 cloves garlic, finely chopped
¼ cup arrowroot (or cornstarch)
3 cups low-sodium organic
vegetable broth
1½ tsp reduced-sodium soy sauce
ground black pepper (to taste;
optional)
6 fresh parsley sprigs, chopped (for
garnish; optional)
Directions
Heat oil in medium saucepan over medium-high
heat. Add onion, mushrooms, and garlic; cook,
stirring frequently, for 3 to 5 minutes, or until soft.
Add arrowroot; mix well to form a smooth paste.
Slowly add broth; whisking constantly to blend.
Season with soy sauce and pepper.
Bring to a boil. Reduce heat to low; gently boil,
stirring frequently, for 8 to 10 minutes, or until
thickened.
Garnish with parsley if desired.
Container Equivalents: 1 tsp.
2B Mindset Plate It: Makes a great accessory to add to lunch
or dinner.
Cranberry Sauce
Ingredients
½ cup 100% orange juice
½ cup unsweetened apple juice
1 tsp. finely chopped orange peel
½ tsp. ground cinnamon
¼ tsp. ground nutmeg
¼ tsp. ground ginger
1 (12 oz) bag fresh cranberries, rinsed
1 cup chopped raw pecans
½ cup raisins
⅔ cup canned crushed
pineapples packed in juice
2 Tbsp. pure maple syrup
Directions
Bring orange juice, apple juice, orange
peel, cinnamon, nutmeg, and ginger to a
boil in medium saucepan over medium high heat.
Add cranberries. Reduce heat to
medium-low; cook, uncovered, for about
10 to 12 minutes.
Add pecans, raisins, and pineapple; cook
for 2 minutes, or until heated through.
Remove from heat.
Add maple syrup; mix well. Cool before
serving.
Prep Time: 10 Minutes
Cook Time: 15 Minutes
Serves: 32
Container Equivalents: ½ Purple
2B Mindset Plate It: Enjoy occasionally as an FFC as
part breakfast or lunch.
Green Bean Casserole
Prep Time: 15 Minutes
Cook Time: 40 Minutes
Serves: 8
Ingredients
5 Tbsp. whole-wheat flour,
divided use
½ tsp. paprika
½ tsp. garlic powder
1 medium onion, (½ onion
thinly sliced, ½ onion
chopped), divided use
3 tsp. olive oil, divided use
8 oz. sliced mushrooms
½ tsp. onion powder
3 fresh thyme sprigs, leaves
removed and chopped,
stems discarded
½ tsp. sea salt
½ tsp. ground black pepper
½ cup reduced-fat (2%) milk
2 Tbsp. dry sherry wine
1lb. frozen French-cut
green beans
1 cup reduced-fat (2%) plain
yogurt
Directions
Preheat oven to 400° F.
Combine 2 Tbsp. flour, paprika, and garlic powder in a
medium bowl; mix well. Add sliced onion; mix until well
coated. Set aside.
Heat 2 tsp. oil in large nonstick skillet over mediumhigh heat. Add sliced onion mixture; cook, turning once
or twice, for 3 to 5 minutes, or until golden brown and
crisp. Remove from skillet and place on a paper towel.
Set aside. Wipe skillet clean.
Heat remaining 1 tsp. oil in skillet over medium-high
heat. Add chopped onions; cook, stirring frequently, for
2 to 4 minutes, or until translucent. Add mushrooms;
cook, stirring frequently, for 5 to 6 minutes, or until the
liquid released from mushrooms is almost completely
evaporated. Add remaining 3 Tbsp. flour, onion powder,
thyme, salt, and pepper; mix until vegetables are
coated. Add milk and sherry; cook, stirring frequently,
for 4 to 5 minutes, or until bubbly and slightly
thickened. Add green beans; cook, stirring frequently,
for 2 to 3 minutes, or until heated through. Add yogurt;
mix until combined.
Place green bean mixture in casserole dish. Top with
onion mixture. Bake for 10 to 15 minutes, or until
casserole is bubbly.
Container Equivalents: ½ Green, ½ Yellow, ½ tsp.
2B Mindset Plate It: A great veggie side as part of lunch or dinner.
Greek Yogurt Mashed Potatoes
Ingredients
¾ cup unsweetened almond milk
¾ cup reduced-fat (2%) plain Greek yogurt
¼ cup + 2 Tbsp. green onions, sliced, divided
use
2 lbs. medium red potatoes cut into cubes
water
½ tsp. sea salt (or Himalayan salt), divided use
ground black pepper (to taste; optional)
Directions
Heat almond milk, yogurt, and 2 Tbsp. green onions
in small saucepan over medium heat. Bring to a boil.
Turn off heat. Set aside.
Place potatoes in medium saucepan. Cover with
water. Add ¼ tsp. salt. Bring to a boil over mediumhigh heat. Reduce heat to medium-low; gently boil
for 15 to 20 minutes, or until tender. Remove from
heat.
Strain green onions from almond milk mixture;
discard onions. Set aside.
Drain water from potatoes. Return potatoes to heat.
Gradually add almond milk mixture, mashing
potatoes as milk is added; cook over low heat for 1 to
2 minutes. Remove from heat.
Add remaining ¼ cup green onions, remaining ¼ tsp.
salt and pepper (if desired). Serve warm.
Prep Time: 10 Minutes
Cook Time: 32 Minutes
Serves: 9
Container Equivalents: 1 Yellow
2B Mindset Plate It: A great FFC as part of lunch.
Quinoa Stuffing
Prep Time: 10 Minutes
Cook Time: 27 Minutes
Serves: 16
Ingredients
2 Tbsp. olive oil
1 medium onion, chopped
2 cloves garlic, finely chopped
8 medium celery stalks, chopped
2 medium green apples, with peel
4 cups low-sodium organic vegetable
broth
2 cups dry quinoa, rinsed
1 tsp. sea salt
1 tsp. ground cumin
½ tsp. ground black pepper
½ cup dried cranberries
½ cup chopped fresh cilantro
½ cup pine nuts
Directions
Heat oil in medium saucepan over medium high heat. Add onion and garlic; cook, stirring
occasionally, for 2 minutes, or until fragrant.
Add celery and apple; cook, stirring
frequently, for 8 to 10 minutes, or until
tender.
Add broth, quinoa, salt, cumin, and pepper.
Bring to a boil. Reduce heat to medium-low;
cook, covered, for 15 minutes, or until most of
liquid is absorbed. Remove from heat.
Add cranberries. Cover and let stand for 5
minutes. Add cilantro and pine nuts; fluff
with fork and serve.
Container Equivalents: ½ Green, 1 Yellow, ½ Blue, ½ tsp.
2B Mindset Plate It: Makes a great FFC side as part of
breakfast or lunch.
Blistered Brussels Sprouts
Prep Time: 10 Minutes
Cook Time: 46 Minutes
Serves: 4
Ingredients
1 cup balsamic vinegar
2 cloves garlic, coarsely chopped
1 lb. Brussels sprouts, ends trimmed,
cut in half lengthwise
¼ tsp. sea salt (or Himalayan salt)
2 Tbsp. water
Directions
Place vinegar and garlic in small nonreactive saucepan over medium heat.
Bring to a boil. Reduce heat to low;
gently boil for 25 to 35 minutes, or until
vinegar has become thick enough to
coat the back of a spoon. (Watch vinegar
carefully after 20 minutes of cooking to
avoid burning.)
Remove from heat; cool. Remove garlic.
Set aside.
Heat a medium cast iron (or nonstick)
skillet over medium-high heat for 4 to 5
minutes. Place Brussels sprouts in skillet,
cut side down, in a single layer; cook for 4
minutes, or until browned.
Add salt; cook for 1 to 2 minutes. Add
water; cook until water has evaporated.
Top each serving with 1 Tbsp. balsamic
glaze; serve immediately.
Container Equivalents: 2 Green
Roasted Cauliflower Salad With Pomegranate and Hazelnuts
2B Mindset Plate It: A great veggie side as part of lunch
or dinner.
Ingredients
4 tsp. olive oil, divided use
1 Tbsp. sherry (or red wine) vinegar
1 tsp. pure maple syrup
¼ tsp. ground cinnamon
¼ tsp. ground allspice (optional)
½ tsp. sea salt (or Himalayan salt), divided use
½ tsp. ground black pepper
6 cups cauliflower florets
2 medium celery stalks, sliced on the bias
¼ cup chopped fresh flat leaf (Italian) parsley
2 cups fresh arugula
4 tsp. hazelnuts, chopped, toasted
4 Tbsp. pomegranate seeds
Container Equivalents: 2 Green, 1½ tsp.
Directions
Preheat the oven to 450° F.
Combine 2 tsp. oil, vinegar, maple syrup, cinnamon, allspice (if desired), ¼ tsp. salt, and ¼ tsp.
pepper in a small bowl; whisk to blend. Set aside.
Place cauliflower on a large baking sheet. Drizzle with remaining 2 tsp. oil. Season with
remaining ¼ tsp. salt and remaining ¼ tsp. pepper. Bake for 30 to 35 minutes, stirring halfway
through, or until cauliflower is tender-crisp and browned. Cool.
Combine cooled cauliflower, celery, parsley, and dressing in a medium bowl; toss gently to
blend.
Divide arugula evenly between four serving plates. Top evenly with cauliflower mixture,
hazelnuts, and pomegranate.
Prep Time: 15 Minutes
Cook Time: 35 Minutes
Serves:
2B Mindset Plate It: A great veggie option to serve
as part of lunch or dinner.
Pumpkin Coconut Custard
Prep Time: 10 Minutes
Cook Time: 50 Minutes
Serves: 8
Ingredients
1 tsp. ground cinnamon
½ tsp. ground ginger
¼ tsp. ground nutmeg
½ tsp. fine sea salt
4 large eggs, beaten
½ cup pure maple syrup (or raw honey)
½ tsp. pure coconut extract
1 (15-oz.) can pumpkin puree
¾ cup canned coconut milk
¾ cup unsweetened almond milk
Directions
Preheat oven to 300° F.
Combine cinnamon, ginger, nutmeg, and salt
in a small bowl; mix well. Set aside.
Combine eggs, maple syrup, and extract in a
large bowl; whisk to blend. Add spice mixture
and pumpkin. Gradually add coconut milk and
almond milk; whisk to blend.
Pour mixture evenly into eight 6-oz. custard
cups. Place cups in 13×9-inch baking pan; fill
pan with 1-inch hot water.
Bake for 45 to 50 minutes, or until knife
inserted in custard halfway between center
and edge of ramekin comes out almost clean.
Cool completely on wire rack. Refrigerate until
ready to serve.
Pumpkin Coconut Custard
Container Equivalents: ½ Purple, ½ Yellow, 1 Blue
2B Mindset Plate It: Enjoy as an occasional treat. Be sure to track it.
Apple Crisp
Prep Time: 10 Minutes
Cook Time: 25 Minutes
Serves: 4
Ingredients
4 cups apples, peeled and sliced
2 Tbsp. pure maple syrup divided
use
1 tsp. ground cinnamon divided
use
½ cup dry rolled oats
¼ cup finely chopped raw
walnuts
Directions
Preheat oven to 375° F.
Combine apples, 1 Tbsp. maple syrup, and
½ tsp. cinnamon in medium baking dish;
mix well. Set aside.
Combine oats, walnuts, remaining 1 Tbsp. maple syrup, and remaining ½ tsp.
cinnamon in a medium bowl; mix well.
Top apple mixture with oat mixture. Bake
for 25 to 30 minutes or until apples are soft.
Container Equivalents: 1 Purple, ½ Yellow, ½ Blue
2B Mindset Plate It: An FFC as part of breakfast or the occasional snackional.
