Ingredients: 2 very large yams
2 apples
1 tbsp. Molasses
2 tbsp. Agave or maple syrup
1/4 tsp. ground cloves
2 tsp. corn starch
1/2 cup prepared orange juice (no added sugar)
2 tbsp. walnuts – chopped
Directions: Preheat oven to 375 degrees F. Boil your yams with the skins on for about 40 minutes. Remove from water and allow to cool. Peel your yams and your apples. Remove the core as well. If you have an apple peeler, all the better as it will do both jobs at once! Slice your yams and apples about 1/4 inch thick. Spray a casserole dish with a light coat of olive oil. Then, layer your apples and yams in rows. In a sauce pot, combine your remaining ingredients (except the walnuts) using a whisk. Be sure to dissolve your corn starch so you don’t have any clumps. Heat as you whisk until the sauce is nice and thick. Pour sauce over yams and apples and top with walnuts. Bake for about 20 minutes.
Mushroom & Leek Stuffing
Serves 24 (enough for a 14 to 16lb turkey)
Ingredients:
1 680-g loaf whole-wheat sourdough bread or regular whole-wheat bread
1 tbsp olive oil, divided
1 lb portobello mushrooms, cut into 1/2-inch pieces (about 4 cups)
1 cup finely chopped carrots
1 cup finely chopped celery
1 large leek, trimmed, halved lengthwise and chopped
1/2 cup low-sodium chicken broth
1 tsp fresh ground black pepper
1 1/2 tsp dried thyme
1 tsp dried rosemary
1 tsp chile powder
1 tsp onion powder
1/2 tsp sea salt
Directions: Preheat oven to 350°F. Slice bread (if not already sliced) and discard crusts. Cut bread into 3/4-inch cubes. Spread bread cubes out in a single layer on 2 rimmed baking sheets. Bake for 10 minutes or until lightly toasted, tossing halfway through. Transfer to a very large bowl. Heat 1/2 tbsp oil in a large skillet over medium heat. Add mushrooms and cook, stirring often, until tender and lightly browned, 8 to 10 minutes. Add mushrooms to bowl with bread. Wipe out skillet with paper towel and heat remaining oil on medium-high. Add carrots, celery and leek. Cook until vegetables are tender and lightly browned, 8 to 10 minutes. Add to bread bowl. Add remaining ingredients to bread bowl and stir gently to combine. Bread should be moist, not dry or soggy. Cool completely before stuffing turkey, about 1½ hours.
Option: If you’d rather not stuff the turkey, you can bake the stuffing separately: Bring stuffing to room temperature and, when the turkey finishes cooking, raise oven temperature to 400°F. Coat a large (about 9 x 13-inch) baking dish with olive oil cooking spray and add stuffing. Cover tightly with foil and bake for 20 minutes. Then remove foil and bake for 10 to 15 more minutes or until lightly browned.
Spinach, Apple & Gorgonzola Stuffing Serves 6-8
Ingredients:
3 tablespoons unsalted butter, softened and divided
1 tablespoon chopped garlic
1 apple, cored and chopped
1 (1/2-pound) bunch fresh spinach, trimmed and roughly chopped
1/3 cup dried bread crumbs
1/2 cup crumbled gorgonzola cheese
Salt and pepper to taste
Directions: To make the stuffing, melt 2 tablespoons of the butter over medium high heat in a large skillet. Add garlic and cook quickly until fragrant. Add apples and cook 2 to 3 minutes. Add spinach and cook until wilted and all liquid has evaporated. Remove from heat and stir in bread crumbs, cheese, salt and pepper.
Cranberry Sauce
Ingredients:
1 cup fresh orange juice
1 tsp minced fresh ginger
1 tsp minced orange zest
1/4 tsp cinnamon
12 oz bag of fresh or frozen cranberries
1/2 cup crushed pineapple
1/2 cup honey
Directions: Bring orange juice, ginger, zest and cinnamon to a boil on high heat in a medium saucepan. Rinse cranberries and add once liquid is boiling. Reduce heat to medium and cook uncovered for about 10 minutes. Add crushed pineapple and honey. Remove from heat and cool.
Miso and Garlic Mashed Potatoes
Serves 6
Ingredients:
1 bulb garlic, unpeeled
1/2 teaspoon olive oil
2 pounds potatoes, rinsed and quartered
Salt and pepper to taste
3/4 to 1 cup plain soy milk (unsweetened)
2 tablespoons aged barley miso
Chives or green onions, finely chopped (for garnish)
Directions: Heat oven to 425°F. Slice 1/2-inch top off garlic bulb and drizzle with olive oil. Wrap in aluminum foil. Bake until garlic is soft and golden, about 45 minutes. Remove from oven. When until cool enough to handle, peel garlic cloves, mince and set aside. In large pot, add potatoes and cover with salted water. Bring to a boil then reduce heat and simmer, uncovered, until tender, about 15 to 25 minutes. Drain potatoes and force through a potato ricer or mash until smooth. Transfer to a large bowl and mix in garlic. Cover and keep warm. Heat soy milk and salt and pepper in a small saucepan over medium-low heat. Mix in miso and whisk to combine. Pour over potatoes and combine. Adjust salt and pepper to taste. Garnish with chives or green onions. Serve immediately.
| If your meal calls for: | Healthier Alternative |
| Condensed whole milk or Evaporated Milk | Evaporated Skim Milk (less fat) |
| Cream for soups | Pureed starchy vegetables, silken tofu or coconut milk (less fat) |
| Cream cheese | Low fat cottage cheese, pureed until smooth (cream cheese has very little nutritional value; cottage cheese is higher in nutrients, like calcium) |
| Sour cream | Plain organic yogurt (sour cream is high in saturated fat, yogurt gives you the benefits of probiotics) |
| Ground beef | Lean ground beef or ground turkey (lower in saturated fat and cholesterol) |
| All purpose flour | Whole grain flour (you may only need ½ as much) (high in fibre) |
| Dry bread crumbs | Rolled oats or ground whole grain bread crusts (high in fibre) |
| Enriched pastas | Whole wheat pasta or Kamut pasta (high in fibre) |
| Pie crust | Graham cracker crust (lower in saturated fat) |
| White bread | Whole wheat or sprouted bread (higher in nutrients, such as fibre) |
| White rice | Brown rice, wild rice (higher in nutrients, such as fibre) |
| Iceburg lettuce | Arugula, spinach, field greens, kale, mustard greens (higher in nutrients) |
| Mashed potatoes | Mashed yams or sweet potatoes (higher in nutrients, such as Vitamin A, C and iron) |
| Cool whip | Whipping cream(higher in nutrients; Cool whip has very little nutritional value) |
| Margarine in baked goods | Butter or coconut oil (margarine is hydrogenated; butter is better nutritionally, when used in moderation) |
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