Thanksgiving Healthy Food Swaps

Thanksgiving is around the corner and that means LOTS of food. I actually love thanksgiving, some of my favourite dishes being stuffing, squash, and pies. What do you look forward to most at your thanksgiving meal? You can still enjoy your favourites this thanksgiving, but perhaps you can include some healthy swaps too. 



Recipe alert! Give some of these healthy food swap recipes a try this weekend and see what your family thinks. 


Holiday Favourite: Apple Pie

Holiday Swap: Apple Crisp


1 large apple

1 tbsp cinnamon

1 tbsp brown sugar

1 tbsp. butter or coconut oil (melted)


Combine brown sugar, cinnamon and melted butter in a small bowl

Cut apple in half

Spread mixture onto each side of the apple

Bake for 35-40 minutes or until soft

Top and serve with 1-2 tbsp of vanilla yogurt (could be frozen yogurt for an added treat)



Holiday Favourite: Garlic Mashed Potatoes

Holiday Swap: Cauliflower Mash


1 head cauliflower

2 cloves of garlic

1/4 cup skim milk

1 tbsp olive oil

1 tbsp salt

½ cup chives

Pepper to taste


Wash and cut cauliflower into small pieces

Fill a large pot with a small amount of water, enough to steam the cauliflower

Place cauliflower pieces into steamer in pot once the water begins to boil 

Once softened, place cauliflower into a food processor with olive oil, skim milk, and garlic. Blend until smooth

Add salt and pepper (to taste)

Garnish with chives and serve


Holiday Favourite: Cocktail

Holiday Swap: Vodka soda with lemon zest and mint leaves


3 large ice cubes

2 oz vodka

1 tbsp lemon zest

2 mint leaves


Shave lemon using a grater

Pour vodka over ice and mint leaves into a cocktail glass

Add lemon zest

Top with sparkling water


Holiday Favourite:  Pasta

Holiday Swap:  Spaghetti Squash


1 large spaghetti sqaush (serves 3-4 people)

Your favourite pasta sauce - click here to try my chicken/turkey bolognese sauce. 


Preheat oven to 350 degrees

Half the spaghetti squash lengthwise

Remove seeds, sprinkle with olive oil and salt, and place inside down onto a greased baking sheet

Bake squash for 35 minutes

Remove squash from oven and let cool

Once cool, use a fork to pull apart the squash lengthwise into long strands

Top with your favourite pasta sauce and enjoy!


Click here for a delicious homemade cranberry sauce recipe from the Food Network. You can reduce the sugar for a more tart taste. 



Tips to enjoy your thanksgiving meal in a mindful way:


1) Explore your options. Scan the table and pick a few things you definitely want to eat. Remember you don't have to have everything, so pick your favourites and enjoy those.


2) Aim to fill half your plate with veggies (and I don't mean mashed potatoes...sorry that doesn't count).


3) Choose your favourite dessert and enjoy a reasonable portion.  


4) Don't skip your meals all day in preparation for the 'big' meal, this will lead to likely overeating.


5) Drink lots of water. 


6) Listen to your hunger. Try not to overeat to the point where you feel bloated or uncomfortable. If you really want to try something, pack it up and bring some home for another day. 


Wishing you a wonderful thanksgiving weekend filled with love, laughter, and great food. I hope you find some time to reflect on all that you are thankful for. 


Cheers to happy and healthy eating. :) 


Until next time,


Eat Right Feel Right - Angela Wallace and Monica Petti (nutrition student assistant) 




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