This colorful, flavorful dish will have guests excited to come to Thanksgiving each year! Filled with nutrients and naturally sweetened, you’ll love how it balances your more indulgent dishes.
Prep Time | 10 mins
Cook Time | 40 mins
Total Time | 50 mins
- ½ medium butternut squash (roughly 3 lbs)
- ½ stalk Brussels sprouts (~30 pieces)
- 1 ¼ cups fresh cranberries
- 1-2 tbsp avocado or olive oil
- 2-3 tbsp pure maple syrup
- salt & black pepper to taste
- Heat oven to 400°F.
- Halve the butternut squash, peel, and cut into into 1/2 inch pieces and Halve or quarter the brussels sprouts, lengthwise.
- Mix Brussels Sprouts, Squash, and Cranberries in a large bowl before drizzling oil and maple syrup over top, and stirring well.
- Place mixture into two large baking dishes and place in the oven. If you layer the vegetables in one pan, cooking time will increase and texture may be compromised. Lightly sprinkle with salt and pepper as desired.
- Bake a total 35-45 minutes, stirring occasionally.
Full article written by Kelly Jones MS, RD, CSSD, LDN on kellyjonesnutrition.com
We don’t only get satisfied from the nutrients in food and how the fill our stomach, but also from the taste and enjoyment they bring. This dish helps promote satiety with it’s color, flavor, texture, and fiber! It’s important to enjoy all the foods you love on Thanksgiving, even if that means an overly full belly at the end of the day. But, including nutrient dense filling foods alongside your special indulgences may help you feel a bit better the next day.
Maple Syrup is a source of added sugar but can have some benefits versus refined sugar. It provides small amounts of calcium, iron, mangnesium & zinc. One study in 2010 found Canadian Maple Syrup to contain over 26 antioxidant compounds (3).
Eat a 1/2 Cup cooked of Butternut Squash and you’ve hit 2x your Vitamin A needs for the day as well as 1/4 of your needs for vitamin C! You’ll even get Vitamin E and some B vitamins from this nutrient powerhouse as well as good amounts of magnesium and potassium. The carotenoids & bioflavonoids in butternut squash are known to boost immunity and work as antioxidants.
Brussel Sprouts contain many antioxidant phytochemicals including sulfurophane which is found in research to aid the liver’s detoxifying actions and fight cancer cells in the body, especially linking to colon cancer. Other immune and antioxidant benefits may come from the prebiotics. The vegetable is also a good source of Vitamins C, K and folate.
Cranberries are very low in sugar, hence why sugar is added to dried cranberries and I included maple in this recipe! Fresh cranberries contain more fiber than sugar, so this helps to blunt sugar rises when sugar is added to the fruit. They’re rich in vitamins C, E, K, and the mineral manganese. They pack in phytochemicals like flavonoids, flavonols, phenolic acids and proanthocyanidins. Some new research shows cranberries can protect from certain bacteria, inflammation, cardiovascular disease (1) and act against cancerous tumors (2).
Pumpkin is more than a warming fall flavor. In addition to being packed with plenty of carotenoid antioxidants, which support eye health as well as skin, hair and nails, pumpkin may even calm the digestive tract. Other studies suggest that pumpkin extract can have a hypoglycemic effect, benefiting those with or who are at high risk of diabetes, so ingesting it in it’s whole food form can’t hurt!
The health benefits of Honey
Raw honey has a slightly lower glycemic effect when compared to white sugar, so I try to use it in lieu of white sugar for daily sugar needs. That is not in any way to say I avoid refined sugar, as I’m sure it’s added to some packaged foods I buy and also is the reason frosting exists. However, since I know that blood sugar spikes impact my anxiety, I try to choose lower glycemic options when feasible and pair them with protein, fiber and fat if it isn’t before a workout.
Raw honey also contains higher antioxidant levels when compared to honey that has been heated (most honey on store shelves) and has been shown in research to be just as effective as popular sports gels in supporting endurance activity. 1 ingredient win right there!
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A perfect fall recipe! Kick-off the season with these yummy muffins.
- 1½ cups flour (whole-wheat pastry flour or white-whole-wheat flour; or combine ¾ cup all-purpose flour + ¾ cup regular whole-wheat flour)
- 2 teaspoons baking powder
- 1 teaspoon cinnamon, ground
- 1 teaspoon ginger, ground
- ½ cup packed brown sugar
- ½ teaspoon Kosher salt
- 1 egg
- 1 cup fat-free milk
- ½ cup 100% pure pumpkin puree
- ¼ cup canola oil
- ½ teaspoon orange peel (zest), grated
- Preheat the oven to 375°. Lightly spray 12 muffin cups with nonstick oil spray.
- In a large mixing bowl, stir together the brown sugar, flour, baking powder, cinnamon, ginger, and salt.
- In a small bowl, beat the egg for 30 seconds, until foamy. Add the milk, pumpkin, oil, and orange zest. Beat well. Add the egg mixture to the flour mixture, and stir until the flour mixture is moistened.
- Fill the muffin cups three-quarters full with batter. Bake for 15 minutes, until the tops spring back when you touch them with a finger. Turn out muffins onto a wire rack to cool. Once cool, you can freeze the muffins, tightly wrapped, for up to 2 months.
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Recipe written by Registered Dietitian, Joy Bauer.
While I like to start my mornings with protein, I get tired of eggs and greek yogurt. You too? I’m loving my most recent food concoction. It’s full of fiber, protein and healthy fats. And it’s plant-based if you’re vegetarian.
1 cup of blueberries
1/4 of chia seeds
1 cup of pea protein milk
3/4 tbsp of agave nectar
2 tsp of vanilla extract
Mix all the ingredients together.
Let sit overnight, or for a few hours, and enjoy!
Toast for a meal
The reality is that the convenience of toast makes it perfect for lunch and dinner on a busy day, too! What you see below boosts protein, healthy fat and veggie content so your nice and satisfied for hours to come.
Skip the bagel for a lightened up and more nutrient dense breakfast!
If you have yet to pick up Trader Joe’s “Everything but the Bagel” seasoning, I am not sure what you’re waiting for! It is perfect on top of avocado toast or cream cheese (Kite Hill vegan) and I even sprinkle it IN the eggs when I scramble them, too!
These meal also included some leftover roasted vegetables and was a perfect breakfast on a morning I had 4 hours before I could eat a balanced lunch.
Recipe & tips from Kelly Jones MS, RD, CSSD.