Hi everyone— I wanted to say have a wonderful holiday for all in the US and a generally blessed weekend for all! Here are a few recipes from Dr. Whitaker that might be fun to try. Personally, mashed potatoes are desert to me so i may not be trying the cauliflower substitute—but it sounds good to make all on its own.
Here's Dr. W—
We have three big feasts to look forward to, all within a little more than a month: Thanksgiving, Christmas, and New Year’s, with a lot of “mini” feasts in between. I would be the last one to instill guilt into your feasts, but I want to be the first to give you suggestions on how to have a healthy feast and give your taste buds pleasure too.
Here are three delicious recipes that taste great and can help you cook healthier this holiday.
Because there’s really no low-carb substitute for bread- or cornbread-based turkey dressing, you can reduce your calorie and carbohydrate load by replacing mashed potatoes with this delicious recipe.
1 medium head cauliflower, or 8 cups cauliflower florets
3 cloves garlic, peeled and crushed (optional)
1/3 cup buttermilk or half-and-half
1 tablespoon butter or butter substitute
¼ teaspoon salt
1/8 teaspoon black pepper
Cut tough center from cauliflower and discard. Break rest into small florets, cutting away and discarding tough stems. Place cauliflower florets and optional crushed garlic in a steamer basket over boiling water, cover and steam for 12 to 15 minutes, or until very tender. (Or place florets and garlic in a large microwave-safe bowl with ¼ cup water. Cover and microwave on high for 3-5 minutes or until tender.) Drain well.
Transfer the cooked cauliflower and garlic, draining if required, to a food processor or blender. Add buttermilk or half-and-half, butter, salt, and pepper. Process, turning off and on, until smooth and creamy. (Or use an emersion blender.)
Serve with Turkey Gravy
You can’t have Thanksgiving dinner without gravy. Here’s a tasty recipe with minimal fat and calories.
1½ cups low sodium turkey or chicken broth
¼ cup cold-water
1 tablespoon cornstarch
1 bay leaf
Scrape drippings from the bottom of the roasting pan and drain on paper towels to remove fat. Place drippings, broth, and bay leaf in a small saucepan and bring to a boil. Stir cornstarch into cold water, then pour into boiling stock. Reduce heat and stir constantly until smooth and thickened, about 3 minutes. Remove bay leaf before serving.
Drizzle gravy over turkey and “potatoes.”
Roasted Green Beans
Even ardent fans of the traditional green bean/mushroom soup/fried onions casserole will like this dish. Roasting breaks down the tough fibers in green beans and brings out their natural sweetness.
1 pound green beans, stem ends removed
1 tablespoon extra-virgin olive oil
Pinch salt (coarse kosher preferred, but any salt will do)
Pinch black pepper
Preheat oven to 450. Line a large baking sheet with foil.
Spread beans over the foil and pour olive oil over them. Toss with your hands to evenly coat, sprinkle with salt, and toss again. Spread in a single layer. Roast for 10 minutes. Remove baking sheet from oven and use tongs to turn beans. Continue cooking for another 10-12 minutes, or until beans have started to shrivel and are browned in spots.
Transfer to a serving bowl and season with pepper.
Here’s wishing you and yours a happy and safe Thanksgiving,
Julian Whitaker, MD
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