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11782 Jollyville Rd #204b and 102a

 Austin, TX 78759, USA


 Fax  (877) 205-3455

©2017 by Optimal RD: Registered Dietitian Nutritionists


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Simple Thanksgiving Swaps

Happy Thanksgiving week! I know my family loves this time of the year, not only because we get to spend some time together, but also because of the delicious and rich food we share! Enjoying your Thanksgiving day meal doesn't have to completely ruin your health goals. We have compiled a few of our favorite simple swaps and healthy recipes to allow you to enjoy your meal with no guilt!



Instead of mashed potato, try mashed cauliflower

Cauliflower isn’t my favorite vegetable, but there are so many health benefits like fiber, vitamin C, and antioxidants! You can completely swap your potatoes for a head of cauliflower, or you can even try half and half if you are not a cauliflower lover. Just steam the cauliflower, mash with a potato masher, and add your normal potato fixings. You will be surprised how good they really are!



A healthier green bean casserole

Avoid highly processed foods like canned green beans and cream of mushroom soup and instead make this super fresh and delicious green bean casserole, all with fresh ingredients from Cookie and Kate! I made this for my family last year and it was a huge hit! It uses fresh mushrooms and fresh green beans for some added nutrients.


Instead of sweet potato casserole or candied yams, try baked sweet potato

You don’t have to totally give up your Thanksgiving day sweet potatoes! Instead of coating those vitamin rich veggies in molasses, sugar, and marshmallows, choose to simply make a baked sweet potato or mashed sweet potato with a sprinkle of cinnamon on top. The cinnamon helps bring out some of the extra sweetness without adding extra sugar.




Instead of apple pie, try baked apples

Choose a lower sugar option for your traditional apple pie, like baked apples. We like this recipe from Skinny Taste blog.


Instead of white bread stuffing, try quinoa stuffing

Replacing white bread with quinoa adds some extra protein and fiber, while cutting back on the carbs. Try this simple recipe from Simply Quinoa. If you just can't give up your traditional stuffing, choose a whole wheat bread rather than a white bread


What are soem of your favorite Holiday swaps? We would love to try your recipes!






Green Bean Casserole:

Baked Apples:

Quinoa Stuffing:


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