Guilt-Free Thanksgiving Menu


Superfood Thanksgiving Menu

  • Rosemary Roasted Turkey
  • Oyster Stuffing
  • Not-so-traditional Green Bean Casserole
  • Special Sweet Potatoes
  • Nantucket Cranberry Sauce
  • Sweet Potato Rolls
  • Super Pumpkin Pie

Rosemary Roasted Turkey
Turkey is a great source of protein, B vitamins and is low in saturated fat. Consider using olive oil and herbs with your bird this Thanksgiving instead of butter to roast a flavorful bird without adding the saturated fat. Get the Recipe at

Oyster Stuffing

Celery, onion, garlic, parsley and basil pack this stuffing with antioxidants, vitamin A and phytochemicals. Be sure to cook this separately – stuffing your turkey compromises the quality of your bird, and can lead to unsafe food temperatures in your stuffing. Get the Recipe


Not-So-Traditional Green Bean Casserole

We all know the standby green bean casserole with canned soup and processed fried onions. This take on the more processed dish contains whole mushrooms and onions for a boost in B and D vitamins, selenium, and antioxidants. To make things easier on you, make this dish ahead of time and warm it up while your turkey is resting. Just store the topping separately from the dish, then add it right before you put it in the oven. Makes 4-6 servings.

Crunchy onion Topping

  • 2 medium onions, thinly sliced
  • 1/4 cup all-purpose flour
  • 2 tablespoons panko bread crumbs
  • 1 teaspoon kosher salt
  • Nonstick spray


  • 1 pound fresh green beans, rinsed and trimmed
  • 1 gallon water
  • 2 tablespoons kosher salt


  • 2 tablespoons unsalted butter
  • 12 ounces mushrooms, trimmed and cut into 1/2-inch pieces
  • 1 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 cloves garlic, minced
  • 1/4 teaspoon freshly ground nutmeg
  • 2 tablespoons all-purpose flour
  • 1 cup chicken broth
  • 1 cup half-and-half


  1. Preheat the oven to 475 degrees F.
  2. Combine the onions, flour, panko and salt in a large mixing bowl and toss to combine. Coat a sheet pan with nonstick spray and evenly spread the onions on the pan. Bake in the oven until golden brown, tossing every 10 minutes, for approximately 30 minutes. Once done, remove from the oven and set aside until ready to use.
  3. Turn the oven down to 400 degrees F.
  4. While the onions are cooking, prepare the beans. Bring a gallon of water and 2 tablespoons of salt to a boil in an 8-quart saucepan. Blanch for 5 minutes. Drain in a colander and immediately plunge the beans into a large bowl of ice water to stop the cooking. Drain and set aside.
  5. Melt the butter in a 12-inch cast iron skillet set over medium-high heat. Add the mushrooms, salt and pepper and cook, stirring occasionally, until the mushrooms begin to give up some of their liquid, approximately 4 to 5 minutes. Add the garlic and nutmeg and continue to cook for another 1 to 2 minutes. Sprinkle the flour over the mixture and stir to combine. Cook for 1 minute. Add the broth and simmer for 1 minute. Add the half-and-half and cook until the mixture thickens, approximately 6 to 8 minutes.

Remove from the heat and stir in 1/4 of the onions and all of the green beans. Top with the remaining onions. Place into the oven and bake until bubbly, approximately 15 minutes. Remove and serve immediately.

Special Sweet Potatoes

Sweet potatoes are loaded with beta carotene, vitamin A and fiber but often sweet potato casseroles are loaded with sugar and fat. This version of the classic sweet potato casserole dials back the extras to deliver a flavorful and more healthy version of a traditional classic, without compromising the flavor. Get the Recipe

Nantucket Cranberry Sauce

This cranberry sauce doesn’t come in the familiar wiggly can shape, but it offers tart whole cranberries and gets its sweetness from a little brown sugar, and super foods molasses, maple syrup and orange juice. So what you lose in the traditional aesthetic, you gain more robust flavors that bring calcium, vitamin C, manganese, zinc, potassium, folate and phytochemicals to the table. You can also add walnuts for a nice crunch, and omega-3 fatty acids. Make this ahead and store in the refrigerator for your big day. Get the Recipe

Sweet Potato Rolls

Here’s another opportunity to sneak in the vitamins and minerals of sweet potatoes in a delicious bread for your Thanksgiving table. This is definitely a make-ahead item to reduce the cooking rush on Thanksgiving day. Get the Recipe

Superfood Pumpkin Pie

Delicious dessert doesn’t have to be loaded with fat and sugar. Enjoy this less-guilty version of the traditional pumpkin pie. Your guests won’t even notice that a lot of the fat and sugar are missing. Pumpkin brings fiber, potassium, vitamin A and beta-carotenes to this make-ahead pie.

  • 1 (15 ounce) can solid pack pumpkin
  • 1 can fat free evaporated milk
  • 3/4 cup egg substitute
  • 2/3 cup Splenda
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon ground ginger
  • 1 (9 inch) unbaked pastry shell


  1. Preheat oven to 425 degrees.
  2. In a large mixing bowl, combine the first seven ingredients; beat just until smooth. Pour into pastry shell.
  3. Bake at 425 degrees F for 15 minutes. Reduce heat to 350 degrees F; bake 25-30 minutes longer or until a knife inserted near the center comes out clean.
  4. Cool on a wire rack. Store in the refrigerator.

A big thanks to our Super Food recipe contributor Angie Seaman of for these amazing guilt-free Thanksgiving recipes. Who knew that a traditionally indulgent, fat and sugar filled meal could be turned into something so good for you?!

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