Tag Archives: mashed sweet potatoes

3 Tips for a Healthier Thanksgiving

Spend this Thanksgiving filling your belly with delicious food without the heaping side of guilt! Simply replace 3 traditional Thanksgiving dishes with 3 healthier versions!

This LLB version of Thanksgiving dinner saves you more than 230 calories, 20 grams of fat,  over 100 mg of cholesterol and 600 mg of sodium, and is gluten-free!

Let’s start with those creamy, dreamy mashed potatoes everyone loves so much!

Substituting Mashed Sweet Potatoes for Traditional Mashed Potatoes will save you fat, calories, sodium and cholesterol, while also adding health benefits!

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Mashed Sweet Potatoes (Per Serving – ½ Cup)

  • Calories: 100
  • Fat: ½ gram
  • Sodium: 40 mg
  • Cholesterol: 0 mg

Traditional Mashed Potatoes (Per Serving – ½ Cup)

  • Calories:120
  • Fat: 4.5 grams
  • Sodium: 333 mg
  • Cholesterol: 23 mg

*This dish also packs a ton of Fiber, Vitamin A and Vitamin C, BONUS!

Now on to another side dish that everyone loves, the Green Bean Casserole, filled with sodium-loaded soup and topped with deep-friend onion strings.  Substitute the delicious flavors of lemon and garlic into the green beans for a much healthier (and in my opinion tastier) version of the classic side dish!

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Garlic Lemon Green Beans (Per Serving – ½ Cup)

  • Calories: 87 calories
  • Fat: 7 grams*
  • Sodium: 340 mg
  • Cholesterol: 0 mg

Green Bean Casserole (Per Serving – ½ Cup)

  • Calories: 150
  • Fat: 9 grams
  • Sodium: 900 mg
  • Cholesterol: 0 mg

*All of the fat in the Garlic Lemon Green Beans comes from olive oil, which is a monounsaturated fat, also known as “good fat”, that helps lower cholesterol and reduces the risk of heart disease.

Now on to the main dish, the turkey of course! While cooking an entire turkey makes for a beautiful display, the portion with the least calories and fat is the white meat, so save yourself the time (and calories) and simply cook a turkey breast instead!

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Herb Crusted Turkey Breast (Per Serving – 1/2 lb.)

  • Calories: 350
  • Fat: 16 grams
  • Sodium: 330 mg
  • Cholesterol: 110 mg

Herb Crusted Dark Meat Turkey (Per Serving – 1/2 lb.)

  • Calories: 504
  • Fat: 30 grams
  • Sodium: 376 mg
  • Cholesterol: 195 mg

Wishing everyone a happy and healthy Thanksgiving!

Mashed Sweet Potatoes

Mashed Sweet Potatoes are combined with coconut milk, cinnamon and fresh ginger for a healthy, vegan and paleo twist on traditional mashed potatoes.

Vegan Mashed Sweet Potatoes

Thanksgiving dinner is filled with all sorts of yumminess, generally including mashed potatoes and some sort of sweet potato dish.

I’ve combined the two in a healthy and delicious dish that contains less than 1 gram of fat per serving and packs tons of health benefits!

Mashed Sweet Potatoes Recipe

This dish also happens to be easy to make for 2 people or 20 and ready in 30 minutes, bonus!

Mashed Sweet Potatoes Ingredients

Ingredients

  • 1 lb sweet potatoes
  • 1/2 cup coconut milk
  • 1 tbsp fresh grated ginger (or 1 tsp ground ginger)
  • 1 tsp cinnamon

Begin by cutting the sweet potatoes into cubes.  I love the skins of sweet potatoes so I leave them on and just scrub the potatoes well before boiling. If you prefer, you can peel the skin off of the sweet potatoes before cubing.

Chopped Sweet Potatoes

Place the sweet potatoes in a large pot of boiling water and cook for 25 minutes or until fork tender.

Drain the water from the pot, then add the milk, cinnamon and ginger.

Mash well.

Mashed Sweet Potatoes

Spoon the Mashed Sweet Potatoes into a large bowl and serve with delicious main dishes like Bacon Wrapped Turkey and Rosemary Balsamic Pork Loin!

Mashed Sweet Potatoes Recipe

Outside of being scrumptious and easy to make, this dish is also full of health benefits!

Ginger helps with cancer prevention and treatment, pain reduction and migraine relief.

Enjoy the numerous health benefits of sweet potatoes and cinnamon as well.  This “Superfood” packs tons of fiber, vitamin a and vitamin c, while this “Super-Spice” lowers bad cholesterol and helps stabilize blood sugar, now that’s something I can dig in to!

Mashed Sweet Potatoes Recipe

♣ Vegetarian Option: This recipe is vegetarian (and vegan!)

♦ Gluten Free Option: This recipe is gluten-free.

♠ Paleo Option: This recipe is paleo.

Mashed Sweet Potatoes

Prep Time: 5 minutes

Cook Time: 25 minutes

Serving Size: 4

Mashed Sweet Potatoes

Ingredients

  • 1 lb sweet potatoes
  • 1/2 cup coconut milk
  • 1 tbsp fresh grated ginger (or 1 tsp ground ginger)
  • 1 tsp cinnamon

Instructions

  1. Begin by cutting the sweet potatoes into cubes.
  2. Place the sweet potatoes in a large pot of boiling water and cook for 25 minutes or until fork tender.
  3. Drain the water from the pot, then add the milk, cinnamon and ginger.
  4. Mash well.
  5. Spoon into a large bowl and serve.
http://whitneybond.com/2012/11/12/whats-for-a-side-mashed-sweet-potatoes/