A Healthy Thanksgiving Meal Plan With Recipes

Dear friends, the Thanksgiving and Christmas seasons don’t have to mean sacrificing delicious food or feeling guilty about indulgence. By incorporating healthier recipes like the ones below, you can enjoy all the flavors of the season without the overload of sugar, dairy, or fast-acting carbohydrates that often leave you feeling sluggish afterward. With a focus on nutrient-packed, flavorful dishes, you can celebrate with energy and joy.

Thanksgiving is the perfect time to embrace togetherness, gratitude, and, of course, incredible food. While traditional holiday favorites can be indulgent, adding healthy, wholesome options to your table can be a refreshing twist. Sweet potatoes and Brussels sprouts are two versatile ingredients that bring vibrant flavor and nutrition to your meal. From a creamy Sweet Potato Mash sweetened with monk fruit to perfectly Roasted Brussels Sprouts with garlic and lemon, these recipes transform classic dishes into guilt-free delights. Let’s make this holiday season as nourishing as it is delicious!

These recipes are healthy, delicious and fairly simple to make.

Herb-Roasted Pastured Turkey

Ingredients:

• 1 whole pastured turkey (10–12 lbs)
• 1/2 cup organic grass-fed butter, softened
• 2 tbsp fresh rosemary, chopped
• 2 tbsp fresh thyme, chopped
• 1 tbsp fresh sage, chopped
• 4 cloves garlic, minced
• 1 lemon, halved
• 1 onion, quartered
• Salt and pepper to taste

Instructions:

1. Preheat oven to 325°F.
2. In a small bowl, mix softened butter with rosemary, thyme, sage, garlic, salt, and pepper.
3. Gently separate the turkey skin from the meat and rub the herb butter under the skin and over the turkey.
4. Stuff the cavity with lemon halves and onion quarters.
5. Roast the turkey in a roasting pan, basting occasionally, until the internal temperature reaches 165°F (about 3 hours for a 10–12 lb turkey).
6. Let rest for 20 minutes before carving.

Wild Rice and Mushroom Stuffing

Ingredients:

• 1 cup wild rice, rinsed
• 3 cups chicken or vegetable broth
• 2 tbsp organic grass-fed butter
• 1 onion, diced
• 2 cloves garlic, minced
• 1 cup cremini mushrooms, sliced
• 1/2 cup celery, diced
• 1/2 cup dried cranberries (unsweetened)
• 1/4 cup chopped parsley
• Salt and pepper to taste

Instructions:

1. Cook wild rice in chicken or vegetable broth according to package instructions.
2. In a skillet, melt butter over medium heat. Sauté onion, garlic, mushrooms, and celery until tender.
3. Stir in cooked wild rice, dried cranberries, parsley, salt, and pepper.
4. Serve warm as a side dish.

Quinoa Cranberry Salad

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water
• 1/2 cup dried cranberries (unsweetened)
• 1/4 cup chopped pecans
• 1/4 cup fresh parsley, chopped
• 2 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1 tbsp monk fruit sweetener
• Salt and pepper to taste

Instructions:

1. Cook quinoa in water according to package instructions. Let cool.
2. In a large bowl, mix quinoa, cranberries, pecans, and parsley.
3. In a small bowl, whisk together olive oil, apple cider vinegar, monk fruit sweetener, salt, and pepper.
4. Pour the dressing over the quinoa mixture and toss to combine. Serve chilled or at room temperature.

Roasted Garlic Mashed Cauliflower

Ingredients:

• 1 large head of cauliflower, chopped into florets
• 3 cloves garlic, roasted
• 3 tbsp organic grass-fed butter
• 2 tbsp chicken or vegetable broth
• Salt and pepper to taste

Instructions:

1. Steam cauliflower until tender, about 10–12 minutes.
2. In a blender or food processor, combine cauliflower, roasted garlic, butter, and broth. Blend until smooth.
3. Season with salt and pepper to taste. Serve warm.

Green Bean Casserole

Ingredients

For the Green Beans:

• 1 lb fresh green beans, trimmed and halved
• 2 tbsp extra virgin olive oil or organic grass-fed butter
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1/2 cup chicken or vegetable broth
• 1 cup full-fat coconut milk
• 1 tsp arrowroot powder (or tapioca starch), mixed with 1 tbsp water
• Salt and pepper to taste

For the Topping:

• 1 cup almond flour
• 1/4 cup nutritional yeast
• 1/4 tsp garlic powder
• 1/4 tsp smoked paprika
• 2 tbsp olive oil or melted grass-fed butter
• 1/4 cup crispy shallots or fried onions (optional, for garnish)

Healthy Sweet Potato Mash with Organic Grass-Fed Butter and Monk Fruit

This simple and delicious sweet potato recipe is packed with nutrients and perfect as a side dish or a satisfying snack. It uses organic, grass-fed butter for a rich flavor and monk fruit as a natural sweetener for a touch of sweetness without the sugar spike.

Ingredients

• 4 medium sweet potatoes (about 2 pounds)
• 2 tablespoons organic grass-fed butter
• 1-2 teaspoons monk fruit sweetener (adjust to taste)
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg (optional)
• 1/4 teaspoon pure vanilla extract
• Pinch of sea salt

Instructions

1. Prepare the Sweet Potatoes

• Wash and scrub the sweet potatoes thoroughly.
• Pierce each sweet potato several times with a fork to allow steam to escape during cooking.

2. Cook the Sweet Potatoes

• Option 1: Oven
• Preheat your oven to 400°F (200°C). Wrap the sweet potatoes in foil and bake for 45-60 minutes, or until tender when pierced with a fork.
• Option 2: Boiling
• Peel the sweet potatoes and cut them into chunks. Boil in a large pot of water for 20-25 minutes, or until fork-tender. Drain well.

3. Mash the Sweet Potatoes

• If baked, remove the skins (they should peel off easily). Place the sweet potato flesh in a mixing bowl.
• Add the organic grass-fed butter, monk fruit sweetener, cinnamon, nutmeg (if using), vanilla extract, and a pinch of sea salt.

4. Mix and Adjust

• Use a potato masher or an electric mixer to mash the sweet potatoes until smooth and creamy. Taste and adjust sweetness or spices as desired.

5. Serve

• Transfer the mashed sweet potatoes to a serving bowl. Garnish with a sprinkle of cinnamon or a dollop of grass-fed butter, if desired. Serve warm.

Nutritional Benefits

• Sweet Potatoes: Rich in fiber, beta-carotene, vitamin C, and potassium.
• Grass-Fed Butter: A source of healthy fats, omega-3s, and fat-soluble vitamins (like A, D, and K).
• Monk Fruit: A natural, zero-calorie sweetener that doesn’t affect blood sugar levels.
• Cinnamon: May help regulate blood sugar and has antioxidant properties.

Roasted Brussels Sprouts with Garlic and Lemon

This healthy and flavorful Brussels sprouts recipe uses the technique of parboiling before roasting to ensure tender, perfectly caramelized sprouts. It’s a great addition to your Thanksgiving table, combining simplicity with a burst of flavor.

Ingredients

• 1 ½ pounds fresh Brussels sprouts, trimmed and halved
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 2 cloves garlic, minced
• 1 teaspoon sea salt
• 1/2 teaspoon black pepper
• Optional garnish: grated Parmesan cheese or toasted nuts (like almonds or walnuts)

Instructions

1. Parboil the Brussels Sprouts

• Bring a large pot of salted water to a boil.
• Add the halved Brussels sprouts and parboil for 8-10 minutes, until they are bright green and slightly tender but not fully cooked.
• Drain and transfer the Brussels sprouts to a colander. Rinse with cold water to stop the cooking process and pat dry with a clean kitchen towel.

2. Preheat the Oven

• Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper or foil for easy cleanup.

3. Season the Brussels Sprouts

• In a large mixing bowl, toss the Brussels sprouts with olive oil, minced garlic, lemon juice, sea salt, and black pepper. Ensure the sprouts are evenly coated.

4. Roast

• Spread the Brussels sprouts in a single layer on the prepared baking sheet, cut side down for better caramelization.
• Roast in the preheated oven for 20-25 minutes, or until the edges are golden and crispy, stirring halfway through to ensure even browning.

5. Serve

• Transfer the roasted Brussels sprouts to a serving platter. For extra flavor, garnish with a sprinkle of grated Parmesan cheese or toasted nuts.
• Serve warm as a delicious and healthy Thanksgiving side dish.

Nutritional Benefits

• Brussels Sprouts: High in vitamin C, vitamin K, and antioxidants, supporting immune and bone health.
• Olive Oil: A source of healthy monounsaturated fats and anti-inflammatory compounds.
• Lemon Juice: Adds a burst of vitamin C and enhances flavor without added calories.
• Garlic: Contains compounds that support heart health and immune function.

This recipe is a crowd-pleaser that balances crispy texture with bright, zesty flavors. Perfect for Thanksgiving or any festive occasion!

Apple Crumble with Granny Smith Apples and Monk Fruit Sweetener

Ingredients:

For the filling:
– 6 medium Granny Smith apples, peeled, cored, and sliced
– 2 tablespoons lemon juice
– 1/3 cup monk fruit sweetener (adjust based on your sweetness preference)
– 1 teaspoon Ceylon cinnamon
– 1/4 teaspoon nutmeg (optional)
– 1 tablespoon arrowroot powder (to thicken)

For the crumble:
– 1 1/2 cups almond flour
– 1/2 cup rolled oats (optional, for added texture)
– 1/2 cup grass-fed butter, melted
– 1/4 cup monk fruit sweetener (or more to taste, depending on preference)
– 1 teaspoon vanilla extract
– 1/2 teaspoon salt
– 1/2 teaspoon Ceylon cinnamon

Instructions:

1. Prepare the Oven:
Preheat your oven to 350°F (175°C).

2. Prepare the Apple Filling:
a. In a large mixing bowl, combine the sliced Granny Smith apples with lemon juice, monk fruit sweetener, Ceylon cinnamon, nutmeg (if using), and cornstarch.
b. Toss until the apples are evenly coated.
c. Transfer the apple mixture to a greased baking dish (approximately 9×13 inches works well)
3. Make the Crumble Topping:
a. In a separate bowl, mix almond flour, rolled oats (if using), monk fruit sweetener, melted grass-fed butter, vanilla extract, salt, and Ceylon cinnamon.
b. Stir until a crumbly texture forms. The mixture should be moist but not wet.

4. Assemble the Crumble:
Evenly spread the crumble topping over the apples in the baking dish, ensuring all the apples are covered.

5. Bake:
Place the baking dish in the preheated oven and bake for 30-35 minutes, or until the apples are tender and the topping is golden brown.

6. Cool and Serve:
Allow the crumble to cool slightly before serving.

Cranberry Sauce (high anti-oxidant)

 Ingredients:
– 1 lb (about 4 cups) whole cranberries, rinsed and sorted
– 1 cup water
– 1/2 cup monk fruit sweetener (adjust more or less to taste)
– 1/4 teaspoon salt
– Optional: Zest of 1 orange for added flavor
– Optional: 1/4 teaspoon ground cinnamon or nutmeg for a warm spice note

Instructions:

1. Prepare the Cranberries:
Rinse the cranberries under cold water and remove any stems or mushy berries.

2. Combine Ingredients:
In a medium saucepan, combine the rinsed cranberries, water, monk fruit sweetener, and salt. If you’re using orange zest or spices, add those as well.

3. Cook the Sauce:
Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat slightly and let it simmer. Stir occasionally, allowing the cranberries to pop and break down. This should take about 10-15 minutes.

(Optional) I put about ¾ of the bag in, once they pop I mash them a little for a creamier sauce. Then I add the remaining berries and cook until they pop.

4. Check the Consistency:
   As the cranberries cook, the mixture will thicken. If you prefer a smoother sauce, you can mash the cranberries with a potato masher or an immersion blender to reach your desired consistency.5. Cool:
   Once the sauce is cooked to your liking, remove it from heat and let it cool to room temperature. It will continue to thicken as it cools.6. Serve:
   Transfer the cranberry sauce to a serving dish or an airtight container. It can be served warm or chilled and is perfect for holiday meals or as a condiment for various dishes.
5. Storage:
   Leftover cranberry sauce can be stored in the refrigerator for up to a week.

Enjoy your healthy and delicious monk fruit cranberry sauce!

Healthy Wishes
Wally Bishop I.N.H.C., C.N.C., C.I.C.P.

Board Certified Holistic Health Practitioner

Board Certified Functional Nutrition Coach

The contents of this blog is not and should not be considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.