Thanksgiving dinner is a great time to share a meal with family and friends. But sometimes that means you’re eating dishes that aren’t typically in your dietary rotation or that may be high in sugar and sodium. We’ve put together some healthy Thanksgiving side dish options that your teeth and taste buds will appreciate.
Roasted Garlic & Rosemary Sweet Potato Mash
Traditional sweet potato casserole can be high in sugar, which may increase your risk of cavities. Consider using this savory sweet potato mash as a substitute.
Ingredients
- 3 sweet potatoes
- 1 clove of garlic
- 2 tablespoon rosemary
- 1 cup milk (or milk alternative)
- 3 tablespoon butter (or butter alternative)
- ¼ cup grated parmesan
- Olive oil
- Salt and pepper
Instructions
1. Peel the sweet potatoes and put them in a pot to boil for 20 – 30 minutes. Test them with a fork. Remove from heat when they’re tender.
2. Cut the top of an entire garlic clove off enough to expose the open cloves. Drizzle with olive oil and wrap in aluminum foil.
3. Bake at 400° F for 30 minutes. This can be done the day before and stored in the refrigerator overnight if your oven is preoccupied on the big day.
4. Drain the potatoes and mash them with a potato masher or an electric mixer. Squeeze the roasted garlic cloves into the potatoes and mash until blended. Add the milk in 1/3 cup increments and the butter 1 tablespoon at a time while mashing.
5. Mix in rosemary, parmesan, salt and pepper to taste.
Balsamic Honey-Roasted Brussel Sprouts
Green bean casserole may have higher sodium levels due to the cream of mushroom soup and the fried onion topping. This green veggie replacement cuts down the salt while still being a crowd-pleaser.
Ingredients
- 1 ½ pounds Brussel sprouts
- 2 tablespoons balsamic vinegar
- 2 teaspoons honey
- Olive oil
- Salt and pepper
Instructions
1. Preheat oven to 425°.
2. Trim the outer leaves of the brussel sprouts and then cut the bottoms off and cut them lengthwise.
3. Toss with olive oil, salt and pepper.
4. Place on a baking sheet and bake for 20 minutes, shaking the pan halfway through.
Tip: If the oven is taken on Thanksgiving, fry the brussel sprouts in a cast iron pan for eight to ten minutes.
5. Transfer brussel sprouts to a large bowl and add the balsamic vinegar and honey. Drizzle on the olive oil. Mix until they are evenly coated.
Looking for more healthy recipes? Check out our other smile-friendly recipes: Move Aside, Turkey: 3 Sides that Steal the Show.
*Updated November 2022
