Thanksgiving is centered on family, gratitude, and an overabundance of good food. While you should always make room for your favorite family dishes, switching up some of the classic sides for healthier options can help you prioritize your health and nutrition goals while still enjoying a delicious meal.

HONEY ROASTED CARROTS WITH THYME

 

 

 

 

 

 

 

Instead of glazed or creamed carrots, try this beautiful (and simple) dish of roasted rainbow carrots.

PREP TIME: 5  minutes || COOK TIME: 30 minutes || Makes 6 servings

WHAT YOU NEED:

  • 2 lbs multi-colored carrots (ex: Trader Joe’s Carrots of Many Colors)
  • 1 Tbsp raw honey
  • 1 Tbsp olive oil
  • 1 Tbsp apple cider vinegar
  • ½ tsp salt
  • ½ tsp thyme

WHAT TO DO:

  1. Preheat your oven to 425F.
  2. Whisk together honey, olive oil, apple cider vinegar, salt, and thyme. Toss carrots in mixture until evenly coated.
  3. Arrange on a baking sheet and roast for 30 minutes until brown and caramelized.

NUTRITION PER SERVING:

90 CALORIES | 2g protein | 2g fat | 16g carbohydrates

DIJON GREEN BEANS

 

 

 

 

 

 

 

 

 

Instead of a rich green bean casserole, try this tangy and flavorful dish that takes only minutes to prepare but still satisfies the craving for crunchy fried onions.

PREP TIME:  5 minutes || COOK TIME: 15 minutes || Makes 6 servings

WHAT YOU NEED:

  • 1 ½ lb fresh green beans, rinsed and trimmed
  • 1 Tbsp coarse grain mustard
  • 2 Tbsp Dijon mustard (or Trader Joe’s Pale Ale mustard for added flavor)
  • 2 Tbsp butter, melted
  • 1 Tbsp lemon juice

WHAT TO DO:

  1. Blanch green beans by boiling in salted water for about 2 minutes until bright green in color. Immediately transfer into a bowl of ice water to stop the cooking process.
  2. Whisk together melted butter, lemon juice, and mustard. Heat a pan on stovetop on medium-high heat. Sauté the green beans in the sauce for 3-4 minutes or until beans are slightly browned.
  3. Optional: top with a sprinkle of fried onions

NUTRITION PER SERVING:

75 CALORIES | 2.5g protein | 4g fat | 8g carbohydrates

PARMESAN PARSLEY DELICATA

 

 

 

 

 

 

 

 

Instead of cheesy scalloped potatoes or a sugary sweet potato casserole, try this beautiful parmesan-crusted delicata squash.

PREP TIME:  10 minutes || COOK TIME: 20 minutes || Makes 6 servings

WHAT YOU NEED:

  • 2 lb delicata squash (or acorn squash)
  • 1 Tbsp olive oil
  • 1 Tbsp crushed or minced garlic
  • ½ Tbsp Italian seasoning
  • 1 cup grated parmesan cheese
  • Fresh parsley
  • Salt and pepper to taste

WHAT TO DO:

  1. Preheat oven to 400F.
  2. Prepare squash by cutting lengthwise, removing seeds, and slicing halves into ¼ inch slices.
  3. In a bowl, mix together olive oil, garlic, Italian seasoning, salt, pepper, and half of the parmesan cheese.
  4. Toss sliced squash in seasoning until evenly coated. Lay seasoned squash flat on a baking sheet and sprinkle with remaining parmesan.
  5. Bake until tender, about 20-25 minutes. Garnish cooked squash with fresh parsley before serving.

NUTRITION PER SERVING:

215 CALORIES | 13g protein | 11g fat | 16g carbohydrates

 

Kate Lyman, MPH, CHES is a nutrition coach who believes in ditching restrictive diet rules and building flexible eating habits so that you can eat the foods you enjoy while still working towards your aesthetic, performance, and health-related goals. She provides individual and corporate nutrition coaching and creates resources that can help anyone improve their diet. Find her cookbooks, nutrition guides, and other resources at katelymannutrition.com or on follow along at @klnutrition.