As Thanksgiving approaches, the joy of gathering with loved ones is often accompanied by a feast of indulgent dishes. While traditional Thanksgiving fare is delicious, incorporating healthier versions of classic side dishes can be a smart and satisfying choice for those mindful of their weight. From vibrant vegetable sides to creative grain-based alternatives, making informed choices about side dishes can be a flavorful and nourishing way to navigate the holiday season.
We spoke with Carolina Schneider, MS, RD; and Wan Na Chun (she/her), a registered dietitian nutritionist and nutrition consultant for Health Insiders, who recommended Lemon Quinoa with Butternut Squash, Roasted Green Beans, and Cauliflower Mashed Potatoes as the three side dishes to indulge in for a guilt-free Thanksgiving this holiday season.
Lemon Quinoa with Butternut Squash
Lemon Quinoa with Butternut Squash is a delightful and health-conscious side dish that can elevate the Thanksgiving feast. This dish combines the nutty flavor of quinoa with the sweet and savory notes of roasted butternut squash, creating a vibrant and satisfying accompaniment to the main meal. Quinoa provides a protein-packed alternative to traditional side dishes, contributing to a sense of fullness and satiety.
"This recipe is a nutrition powerhouse: quinoa provides fiber and plant protein, butternut squash packs vitamins A and C along with gut-friendly fiber, Brussels sprouts contribute vitamin C, vitamin K, folate, and some extra fiber to keep you satiated, while pomegranate seeds add a healthy dose of antioxidants. In contrast to the typical butter-laden ingredients in traditional dishes, this side uses heart-healthy extra virgin olive oil and no added sugars. It's also low in saturated fat and contains no cholesterol," says Schneider.
Roasted Green Beans
Roasted green beans make for a delectable and healthy Thanksgiving side dish that aligns with weight loss goals. These vibrant vegetables, when lightly coated with olive oil and seasonings, undergo a transformation in the oven, turning into a crisp and flavorful option. Low in calories and rich in fiber, green beans contribute to a sense of fullness without compromising on taste. The roasting process enhances their natural flavors while retaining essential nutrients.
"Roasted green beans are a nutritious and low-calorie side dish that provides fiber, vitamins, and minerals. Compared to traditional high-calorie, creamy casseroles, roasted green beans are a lighter option that can help prevent weight gain by reducing overall calorie intake while still providing a satisfying and flavorful addition to the Thanksgiving meal," Chun says.
Cauliflower Mashed Potatoes
Cauliflower mashed potatoes emerge as a health-conscious and flavorful Thanksgiving side dish, especially for those focusing on weight loss. By substituting cauliflower for traditional potatoes, this dish significantly reduces the calorie and carbohydrate content while maintaining a creamy texture. Mashed cauliflower is rich in vitamins, fiber, and antioxidants, providing a nutritious alternative to regular mashed potatoes.
"This dish is a lower-carb and lower-calorie alternative to traditional mashed potatoes. Cauliflower mashed potatoes are healthier than traditional mashed potatoes due to their higher fiber content. When you substitute your mashed potatoes with half cauliflower, you are incorporating a lower-calorie and higher-nutrient option into your Thanksgiving mashed potatoes," Chun highlights.
