Eat pretty this Thanksgiving with a delicious dinner that's guilt-free and sans glut (and gut!). Mix up your traditional holiday recipes by preparing your favorite ingredients in new, healthy, and beauty-enhancing ways based on the Cleveland Clinic’s Lifestyle 180 program. These recipes are 100-percent whole grain with no trans fats and contain only minimal amounts of saturated fat and added sugars.
QUIZ: Are You Eating Pretty?
Vegan Vegetable Stuffing
Ingredients:
- 1/3 cup finely diced white button mushrooms
- 1 teaspoon extra-virgin olive oil
- 1 1/3 cups zucchini
- 4 tablespoons vegenaise
- 1 teaspoon Cholula hot sauce
- 3 teaspoons chopped parsley
- 1/3 cup finely diced red pepper
- 1/3 cup finely diced orange pepper
- 3 tablespoons finely diced red onion
- 2/3 cup finely chopped sundried tomato, reconstituted
- 1/2 cup whole wheat panko bread crumbs
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Preparation
- Sauté the diced mushrooms in olive oil in a sauté pan until slighlty browned.
- Add zucchini and sauté about 2 minutes until zucchini just bcomes tender but still crisp.
- Remove from pan, place in bowl, and refrigerate until cool.
- In a medium-size bowl, combine Vegenaise, Cholula hot sauce, and parsley and mix.
- Add remaining ingredients except for pank and mix.
- Add panko crumbs and mix until all the ingredients are moistened.
Nutritional Information
(Per serving) Recipe makes eight servings
Calories: 130
Sodium: 180mg
Sugars: 3g
Saturated Fat: 1g
Fiber: 1g
Protein: 2g
Carbohydrate: 18g
Sweet Potato Hummus
Ingredients:
- 2 cloves garlic, peeled
- 1 15-ounce can cooked sweet potatoes, drained
- 1 4-ounce jar roasted red peppers, packed in water, drained
- 3 tablespoons fresh lemon juice
- 1/2 teaspoon ground cumin
- 1/4 to 1/2 teaspoon cayenne pepper, as desired
- 1/4 teaspoon kosher salt
- 1 tablespoon chopped fresh parsley
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Preparation
- With the motor running, drop the garlic cloves through the feed tube of a food processor; process until minced.
- Add the remaining ingredients except the parsley; puree until smooth.
- Transfer the hummus to a serving bowl; refrigerate for at least 1 hour.
- Garnish the hummus with the parsley just before serving. Serve with baked pita chips or raw vegetables.
Nutritional Information
(Per serving) Recipe makes six 1/3-cup servings
Calories: 93
Sodium: 2mg
Sugars: 19.5g
Saturated Fat: 0.04g
Fiber: 0.1g
Protein: 3.8g
Carbohydrate: 1.5g
Japanese Ginger Salad with Pumpkin Seeds and Sprouts
Dressing Ingredients:
- 1/2 cup extra-virgin olive oil
- 1/2 cup rice vinegar
- 1 small sweet onion, quartered
- 1 large carrot, chopped
- 1 tablespoon orange juice
- 1 tablespoon grated fresh ginger
- 1/4 teaspoon soy sauce
- salt and freshly ground black pepper (optional)
Salad Ingredients:
- 2 large heads romaine lettuce, torn
- 1/2 cup fresh bean sprouts
- 1/4 cup pumpkin seeds
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Preparation
- Combine all dressing ingredients except salt and pepper in a blender or food processor; puree until smooth.
- Season to taste with salt and pepper if desired.
- Toss lettuce with dressing; top with sprouts and seeds.
Nutritional Information
(Per serving) Recipe makes eight servings
Calories: 230
Sodium: 53mg
Sugars: 4g
Saturated Fat: 1.78g
Fiber: 6g
Protein: 6.4g
Carbohydrate: 16.8g
Turkey Tortilla Wraps with Red Baked Potato
Red Potato Ingredients:
- 1 large russet baking potato, washed, pierced with tip of knife
- 2 tablespoons marinar sauce or other red tomato sauce
Turkey Wrap Ingredients:
- two 6-inch whole wheat flour tortillas
- 4 slices delii roast turkey breast
- 4 romaine lettuce leaves
- 4 slices tomato
- 2 thin slices red or yellow onion
- mustard or hot peppers (optional)
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Preparation
- To make the red potato, cook it in the microwave on high power 8 to 9 minutes or until fork-tender.
- Slice lengthwise in half; spoon 1 tablespoon sauce over each half.
- Meanwhile, to prepare the turkey wraps, layer all turkey wrap ingredeints on tortillas; roll up.
Nutritional Information
(Per serving) Recipe makes two servings
Calories: 497
Sodium: 1,654mg
Sugars: 6.5g
Saturated Fat: 4.5g
Fiber: 7g
Protein: 28.5g
Carbohydrate: 64g
Rutabaga, Carrot, and Potato Mash
Ingredients:
- 1 small (3/4 pound) rutabaga, peeled and cut into 1 1/2-inch cubes
- 32 ounces vegetable broth
- 1 pound carrots, thinly sliced
- 1/2 pound red potatoes, peeled and cut into 1/2-inch cubes
- 2 teaspoons canola oil
- 2 teaspoons minced garlic
- 1/4 teaspoon kosher or sea salt
- 1/4 teaspoon freshly ground black pepper
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Preparation
- Combine rutabaga and broth in a large saucepan; bring to boil over high heat.
- Reduce heat; simmer 10 minutes.
- Add carrots and potatoes; cover and simmer 18 to 20 minutes, or until vegetables are very tender.
- Drain vegetables, reserving broth.
- Heat oil in same saucepan. Add garlic; cook 1 minute.
- Add reserved broth; cook over medium-high heat until mixture is reduced to 1/3 to 1/2 cup.
- Add drained vegetables, salt, and pepper; mash with a potato masher or handheld blender to desire consistency.
Nutritional Information
(Per serving) Recipe makes twelve servings
Calories: 70
Sodium: 230mg
Sugars: 6g
Saturated Fat: 0g
Fiber: 3g
Protein: 2g
Carbohydrate: 14g
Cranberries, Walnuts, and Crumbled Cheese Over Greens
Dressing Ingredients:
- 1 tablespoon extra-virgin olive oil
- 1 tablespoon balsamic vinegar
- 1/2 teaspoon Dijon mustard
- 1 garlic clove, minced
- 1/4 teaspoon soy sauce
- salt and freshly ground black pepper (optional)
Salad Ingredients:
- 3 cups packed mixed mesclun or spring greens
- 1/4 cup dried cranberries
- 1/4 cup walnut halves, raw or pan-roasted
- 1/4 cup (1 ounce) crumbled farmer cheese
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Preparation
- Combine oil, vinegar, mustard, garlic, and soy sauce; mix well.
- Season to taste with salt and pepper if desired.
- Toss greens with dressing, cranberries, and walnuts.
- Arrange on serving plates; top with cheese.
Nutritional Information
(Per serving) Recipe makes two servings
Calories: 304
Sodium: 183mg
Sugars: 11.9g
Saturated Fat: 3g
Fiber: 4.7g
Protein: 10g
Carbohydrate: 19.6g
Potato Leek Soup
Ingredients:
- 1 pound sweet onions, diced small
- 1 tablespoon extra-virgin olive oil
- 1 tablespoon finely chopped garlic
- 2 leeks (white parts only), diced
- 5 cups water
- 2 tablespoons Minor's vegetable base
- 1 1/2 pounds Yukon Gold potatoes, peeled and cubed
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Preparation
- Sauté onions in extra-virgin olive oil until transparent.
- Add garlic and sauté 4 minutes without browning, stirring frequently.
- Add diced leeks and sauté 4 minutes.
- Add water and vegetable base and bring to a simmer.
- Add potatoes and simmer until potatoes are fully cooked.
- Turn off heat and blend with a vertical stick blender until completely pureed.
- Garnish with chopped parsley or cut chives and serve.
Nutritional Information
(Per serving) Recipe makes ten 1-cup servings
Calories: 100
Sodium: 220mg
Sugars: 5g
Saturated Fat: 0g
Fiber: 3g
Protein: 2g
Carbohydrate: 20g
Rosemary Potatoes
Ingredients:
- 2 teaspoons chopped fresh rosemary
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1 tablespoon minced fresh garlic
- 1 tablespoon extra virgin olive oil
- 1 pound redskin potatoes, washed and cut into equal-sized wedges
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Preparation:
- In a bowl, combine the first five ingredients; mix well.
- Add the potato wedges to the bowl, coating them evenly with the marinade.
- Spread the potatoes out on a nonstick baking sheet and bake for 30 minutes or until tender.
Nutritional Information
(Per serving) Recipe makes four 1/2-cup servings
Calories: 115
Sodium: 291mg
Sugars: 17.7g
Saturated Fat: 3.8g
Fiber: 0.1g
Protein: 1.4g
Carbohydrate: 1.9g
Quinoa and Fruit Pudding
Ingredients:
- 1 cup organic quinoa
- 2 cups boiling water
- 1/2 cup dried cherries (No sugar added)
- 1/2 cup dried cranberries (No sugar added)
- 1/2 cup unsweetened apple sauce
- 2 bananas
- 1 tsp grated orange rind
- 1 tsp vanilla
- 1/2 teaspoon cinnamon
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Preparation
- If saponin has been removed, rinse quinoa is cold water. If not, rinse in hot water.
- Add rinsed quinoa to boiling water; reduce heat to low and simmer for 7 minutes.
- Add dried cherries and dried cranberries; simmer until liquid is absorbed about an additional 5 to 7 minutes.
- While quiona is cooking, combine remaining ingredients in food processor and puree until smooth.
- Remove quinoa from heat and combine pureed mixture with quinoa; mix well.
- Place in serving bowls and refrigerate until ready to serve.
(Per serving) Recipe makes six 1/2-cup servings
Calories: 130
Sodium: 0 mg
Sugars: 12 g
Cholesterol: 0 mg
Saturated Fat: 0 g
Fiber: 4 g
Protein: 3 g
Carbohydrate: 28 g
Holiday Zinfandel and Chia Onions
Ingredients:
- 1 cup red onion, sliced
- 1 teaspoon extra virgin olive oil
- 1 teaspoon agave nectar
- 4 tablespoons zinfandel
- 1/2 teaspoon chia seed
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Preparation
- Heat oil in a sauté pan.
- Add onions and sauté until tender.
- Add agave nectar and sauté until lightly carmelized.
- Add chia seed and zinfandel; reduce until it becomes a syrupy consistency.
- Serve with turkey breast as a side accompaniment like cranberry relish.
Nutritional Information
(Per serving) Recipe makes two 1/2-cup servings
Calories: 100
Sodium: 0mg
Sugars: 7g
Cholesterol: 0mg
Saturated Fat: 0g
Fiber: 2g
Protein: 1g
Carbohydrate: 12g
Maple-Cranberry-Topped Frozen Yogurt
Ingredients:
- 1/2 cup fresh or frozen cranberries
- 1/2 cup orange juice
- 1/4 cup dried cranberries
- 1 1/2 tablespoons pure maple syrup
- 3/4 cup low-fat frozen vanilla yogurt
- 1/2 teaspon finely shredded orange peel
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Preparation
- Combine fresh or frozen cranberries, orange juice, and dried cranberries ina medium saucepan. Bring to boil over high heat.
- Reduce heat; simmer uncovered 7 to 8 minutes or until cranberries pop and sauce thickens slightly.
- Remove from heat; stir in syrup.
- Serve warm, at room temperature, or chilled over frozen yogurt. Garnish with orange peel.
Nutritional Information
(Per serving) Recipe makes two servings
Calories: 193
Saturated Fat: 1.1g
Fiber: 1.7g
Protein: 4.4g
Carbohydrate: 30.1g
Butternut Squash, Carrot and Ginger Soup Recipe
Ingredients
- 2 tablespoons extra virgin olive oil
- 8 ounces onion, thinly sliced
- 2 cups peeled and diced carrots (about four medium carrots)
- 1 teaspoons minced fresh ginger
- 9 cups peeled, seeded and diced butternut squash (about 3 medium squash, 5½ pounds whole)
- 10 cups water
- 6 tablespoons vegetable soup base (such as Minor’s, Stouffer’s or Penzeys)
- pinch cayenne pepper (optional)
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Preparation
- In cook pot, sauté onion in olive oil on low flame until transparent.
- Add carrots and sauté 10 minutes. Add ginger and sauté two minutes.
- Add butternut squash, water, vegetable soup base and bring to a boil.
- Turn heat to medium low heat and simmer for 45 minutes. Puree with a stick blender until smooth and serve.
Nutritional Information
(Per serving) Recipe makes 12 8-oz. servings
Total calories: 70
Total fat: 2g
Saturated fat: 0g
Protein: 1g
Total carbohydrate: 13g
Dietary fiber: 2g
Sodium: 160mg
Sugar: 3g
Cinnamon Baked Apples with Tangerines and Cranberries
Ingredients:
- 2 large baking apples, such as McIntosh or Rome Beauty (or substitute pears)
- 1 1/4 cup unsweetened apple juice, preferably unfiltered organic
- 1/2 cup (2 ounces) dried cranberries (or substitute cherries)
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon ground cloves
- 2 seedless clementines or tangerines, peeled, separated into segments
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Preparation:
- Heat oven to 400 degrees F.
- Cut apples in half lengthwise; cut out and discard cores, seeds, and stems.
- Place 1/4 cup of the apple juice in an 8-inch baking dish or casserole pan.
- Place apples cut side down in juice. Bake 15 to 18 minutes or until apples are tender.
- Meanwhile, simmer remaining 1 cup apple juice in a small saucepan over medium-high heat 5 minutes.
- Add cranberries, cinnamon, and cloves; reduce heat and simmer uncovered 10 minutes, or until cranberries are plumped, stirring occasionally.
- Remove from heat; stir in clementine sections.
- Arrange apple halves cut side up on serving dishes. Pour any remaining liquid from dish into cranberry mixture; spoon over apples.
Nutritional Information
(Per serving) Recipe makes four servings
Calories: 146
Sodium: 15mg
Sugars: 30.4g
Saturated Fat: 0.1g
Fiber: 4.1g
Protein: 0.7g
Carbohydrate: 37.7g
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