They don’t call it Turkey Day for nothing. The large Thanksgiving bird is certainly the star of the meal, after all.

But it’s not a real meal without a generous dose of hearty sides to pass around the table. Whether potatoes are roasted, mashed, baked or sautéed, and whatever greens are picked, the Thanksgiving meal side dishes should be treated with as much care as the turkey.

And Thanksgiving is only a week away: It’s time to start thinking seriously about the menu.

When planning the meal, know ahead of time what veggies you’re going to cook and how you’ll execute them. Set aside enough time for prepping and cooking these dishes, so that they’re not an afterthought to the bird and the dressing.

And everyone loves tradition. When it comes to passing hot plates around the table at Thanksgiving, most families like best what is familiar. I can’t imagine Turkey day without a simple bowl of mashed potatoes to cram onto my plate. But the world is full of bold ingredients: Why not add another element to the same old staples and give your dinner guests something to talk about?

Herbs and spices are a great starting point for starches. Rosemary, thyme and oregano all add depth of flavor to any potato variety.

For veggies, lose the cans and buy fresh. There’s no comparison between the levels of flavor of the two. Fresh spinach leaves come bagged, washed and ready to be cooked. Just pour the greens into a sauté pan, cover and cook on low for five minutes or so, and throw in some chopped garlic for flavor. Other healthy choices include kale and bok choy.

And there’s always the casserole, a can’t-lose conglomerate of flavors and textures. Sure green beans and sweet potatoes are two vegetables we associate with those traditional casseroles. But what about butternut squash?

Whatever the casserole filler may be, remember that Thanksgiving is supremely about tradition. You’re the family chef and one cooked bird not withstanding, you’re the real star this holiday: You know what everyone likes best. Now get busy.



Green Bean Casserole

(recipe adapted from Laurel Hudson, Culinary Instructor at Wellspring Academy for Weight Loss)

• 1 can condensed healthy request cream of mushroom soup

• 1/2 cup skim milk

• 1 tsp light soy sauce

• Pinch of freshly ground black pepper

• 6 cups fresh green beans

• 1 medium onion, chopped into thin strips

• 1 tbsp dried minced onion

• 10 mini Sour Cream & Onion Quakes, crushed

• Pam



Preheat the oven to 350 degrees.

Spray a casserole dish lightly with Pam. Sauté onions until tender. Stir In the green beans. Add mushroom soup, milk, black pepper, and soy sauce to green beans.

Stir in to mix. Pour into casserole dish and bake for 20 minutes.

Top with crushed Quakes and dried minced onion, and spray top lightly with Pam. Place back in the oven for 10 minutes, or until topping is golden.



Rosemary Garlic

Mashed Potatoes

(recipe adapted from Laurel Hudson, Culinary Instructor at Wellspring Academy for Weight Loss)

• 1 large potato

• 1 bag frozen cauliflower florets (or 4 cups fresh cauliflower florets)

• 1/2 cup fat free yogurt

• 1 tsp butter

• 1 tsp fresh minced rosemary, or to taste

• 1 pinch nutmeg

• 2 tsp chicken bouillon powder

• 1 clove garlic, minced

• 1/2 tsp butter extract

• Salt to taste

• Freshly cracked black pepper, to taste

• Butter spray (optional)



Wash and peel the potato. Dice the potato, and place in the microwave in a small bowl. Microwave for 5-10 minutes, or until tender.

Steam the cauliflower as directed on the package. Add the potato and cauliflower florets to a food processor. Add in remaining ingredients except the butter spray.

Process until smooth. Season to taste with salt and pepper, and spray with butter spray if desired.



Maple-Butternut

Squash Casserole

• 1 lg or 2 sm butternut squash cubed

• 1 cup dried fruit (cran/blueberries, apricots, etc)

• 1/2 cup melted butter

• 1 cup maple syrup

• 1/4 tsp cinnamon

• 1/2 tsp nutmeg

• 1/4 tsp ginger (dried or fresh)

• 1/4 tsp ground clove

• sliced raw almonds



Pre-heat oven to 350F.

Blend together melted butter, maple syrup, and all seasonings, except the almonds.

Mix the cubed squash and dried fruit and place in a 13x9" pan or casserole dish.Pour syrup mixture over the squash and stir to coat all pieces.

Place dish in center of oven and bake for about 45 minutes or till squash is tender.

Sprinkle the almonds on top of casserole and then put under the broiler for about five minutes or till almonds start to brown.