Hi Reader
We are a couple of weeks away from Thanksgiving.
In Canada we already had our celebration.
I love that the foods on our table can be a celebration of the Harvest.
What a great way to connect with where food comes from and even the people who grew it when you visit the farmer’s market or your local farm stand.
We are so blessed to have this abundance and that’s the spirit of Thanksgiving.
Because of this, your action step for this week is to pick between 1 and 3 healthy side dishes for your celebration meal.
I have 4 recipes in this email as suggestions.
For most people, the meat is taken care of. Almost 90% of Americans have turkey for Thanksgiving.
Which is great because turkey:
- is high in protein and is pretty lean meat (especially if you pick the white parts)
- has a high amount of B vitamins
- is rich in tryptophan, an amino acid that is precursor to serotonin - the “feel-good” neurotransmitter that tends to decrease in the fall.
How many dishes you pick will depend on whether you’re the host or the guest, and how many people will be at your table.
And to support you in taking this step, I am sharing with you 4 healthy, nutrient-dense and delicious side dishes.
I curated these dishes for their nutrient density. That means how much nutritional value there is in what you eat.
Roasted Brussels sprouts and squash
Brussels sprouts belong to the cruciferous family, which have a host of well known health benefits.
They help regulate estrogens, they’re rich in nutrients like vitamin C, and they have been found to make compounds that turn out to be amazing at triggering our detoxifying pathways.
Brussel sprouts, as well as broccoli, turnips, cabbage and cauliflower make a compound called sulforophane, which has been shown to slow the cancer progression marker Prostate Specific Antigen, and is a detoxifying compound. (Check this out if you are curious to hear more: https://youtu.be/NoL7kQtmrOw?si=06H6YlDQ-Iq4zffe).
These veggies also have a chemical called glucosinolate that is studied for cancer prevention.
I love the fact that plants, when they are crushed and chopped, release these types of molecules as a defence mechanism.
Because this can make them bitter (why brussel sprouts are not 5-year old’s favorite).
Our bodies are created to respond to these small chemicals in positive ways, helping us detoxify.
That’s amazing!
Squash is a good source of vitamin A, B and magnesium, squash is one of those healthy carbs. It is high in gut-healthy fiber and their sweetness is a great balance to the bitter Brussel sprouts.
What I love about this recipe is that it it’s a one-sheet pan.
Ingredients
- 1 lb Brussels sprouts (halved)
- 1 lb butternut squash (peeled and cut into 1-inch cubes)
- 3 tbsp olive oil
- Salt and black pepper (to taste)
- Optional add-ins: pecans
Easy Roasting Steps
- Preheat oven: Set your oven to 400°F to 425°F (200°C–220°C).
- Season vegetables: Toss the halved Brussels sprouts and cubed squash in a large bowl with olive oil, salt, and pepper.
- Arrange on a pan: Spread the vegetables in a single layer on a large baking sheet. Place the Brussels sprouts cut-side down for extra crispness.
- Roast: Bake for 25 to 30 minutes, stirring or tossing halfway through, until fork-tender and lightly charred.
- Add optional glaze: Toss the warm veggies with pecans right before serving.
Green beans, Southern style
Green beans are also nutrient dense: contain vitamin C, and vitamin K that supports bone health. They have 2.5 g protein per cup and they are rich in fiber.
We all need more fiber! Our gut is at its best at at least 30g per day.
When I work with clients and we track foods, they often learn that getting this much fiber requires attention and intention.
To make this recipe more “weight-friendly”, you can use turkey bacon instead of bacon, or if you smoked your turkey, use the wings here. You can also use it in small amount for a smoky flavor.
I like the Southern green beans because it uses broth.
If you can, use home made bone broth from grass-fed beef bones, or chicken broth. Broth is a nutrition treasure trove: minerals, collagen, glutamine and healthy fats.
Ingredients
- Fresh Green Beans: 2 lbs, trimmed and snapped into pieces (avoid canned beans for the traditional slow-simmered texture).
- Smoky Meat: 4 to 5 slices of thick-cut bacon, smoked ham hocks, or smoked turkey wings.
- Aromatics & Spices: 1 medium yellow onion (diced), 2 to 3 minced garlic cloves, a pinch of red pepper flakes or Creole seasoning, salt, and black pepper.
- Liquid: 2 to 3 cups of chicken broth or stock.
- Finish: 1 tablespoon of butter stirred in at the very end.
How to Make Them
- Render the Bacon: Cook the bacon in a large Dutch oven or pot over medium heat until crisp. Remove the bacon and set it aside, leaving the rendered fat in the pot.
- Sauté Aromatics: Cook the diced onion in the bacon drippings until soft and translucent (about 4 minutes), then add the garlic and red pepper flakes for about 1 minute until fragrant.
- Simmer: Add the fresh green beans, chicken broth, salt, and black pepper (plus optional bay leaves or thyme). Bring to a boil, then reduce the heat to low, cover, and let them simmer for 45 minutes to 1.5 hours until they are very tender.
- Finish: Stir in the butter and the reserved crispy bacon right before serving.
Green beans, French grand-ma style
Growing up in France, I would eat these beans steamed and served with butter (yes, french people put butter on EVERYTHING), garlic and freshly chopped parsley.
That’s a simple, yet flavorful combination.
Herbs are not only in the top 10 most nutrient dense foods, they bring variety in flavors at your Holiday table.
Ingredients
- Fresh green beans: 2 lbs, trimmed and washed
- Bacon: 5 to 6 slices, diced
- Onion: 1 medium onion, chopped
- Garlic: 2 to 3 cloves, minced
- Chicken broth or stock: 3 cups (or enough to cover)
- Seasonings: 1/2 tsp red pepper flakes, salt, and black pepper to taste
- Butter: 1 to 2 tablespoons (added at the end for richness)
Instructions
- Cook the bacon: In a large pot or Dutch oven, cook the diced bacon over medium heat until crisp. Remove the bacon and set it aside, leaving the rendered grease in the pot.
- Sauté aromatics: Add the chopped onion to the bacon grease and sauté for 3 to 4 minutes until translucent. Stir in the minced garlic and red pepper flakes, cooking for 30 seconds until fragrant.
- Simmer the beans: Add the trimmed green beans and beef or chicken bone broth to the pot. Bring the liquid to a boil, then reduce the heat to low, cover with a lid, and let it simmer until the beans are very tender.
- Finish and serve: Stir in reserved crispy bacon right before serving. Taste and adjust salt and black pepper as needed.
Apple, beet, walnut and goat cheese salad with honey-Dijon dressing (boost protein with eggs or cottage cheese in the dressing)
Nothing like a gourmet salad for Thanksgiving.
First, make the dressing yourself. It only takes 3 simple ingredients: Dijon mustard, vinegar and oil. Use olive oil, because olive oil is healthy and so good. You can use Honey Dijon mustard for a little sweetness.
Vinegar helps reduce blood sugar spike, so you will feel less sluggish after dinner.
Next, you can add cottage cheese - blended to liquid - to your dressing to boost the protein content, and no one will notice !
Finally, leafy greens are a great source of insoluble fibers, they feed our gut bacteria and are rich in phytonutrients like folate (vitamin B9).
In this salad, a little bitter arugula could create interesting flavor with the apple, beets and sweetness of the dressing.
Goat cheese gives a creamy texture and marries well with the beets.
For some people, goat milk is easier on the gut.
Make sure to use walnuts. Not only are they the healthiest of nuts in my opinion (high omega 3 fatty acids, fibers, polyphenols, less fat/calories than pecans), but a study found that a diet that included 28g of walnuts per days helped people lose more visceral belly fat (The green Mediterranean diet. Check out my podcast episode # 73 for more details on this)
Salad Ingredients
- Beets: 3 to 4 medium beets (I like the Love beets from Costco!)
- Apples: 1 large sweet or tart apple (such as Honeycris or green apple, thinly sliced)
- Greens: 4 cups mixed greens, arugula, or baby spinach as a base
- Walnuts: ½ cup walnuts (coarsely chopped and lightly toasted)
- Goat Cheese: 3 oz creamy or crumbled goat cheese (chèvre)
- Optional Add-ins: Thinly sliced shallots or fresh parsley
Honey-Dijon Cottage Cheese Dressing
- Cottage Cheese: ½ cup blended small-curd or smooth cottage cheese
- Honey: 1 teaspoon (You don’t need a lot)
- Dijon Mustard: 1 tablespoon smooth or grainy Dijon mustard
- Acid: 1 to 2 tablespoons lemon juice, apple cider vinegar, or white wine vinegar
- Oil: 1 tablespoon extra-virgin olive oil
- Seasoning: Pinch of sea salt and freshly cracked black pepper
Instructions
-
Toast the Walnuts:
- Place the chopped walnuts in a dry skillet over medium-low heat for 3–5 minutes until fragrant, or bake them on a tray for 5–7 minutes. Watch closely so they do not burn.
-
Blend the Dressing:
- Combine the cottage cheese, honey, Dijon mustard, lemon juice/vinegar, olive oil, salt, and pepper in a small blender or food processor. Blend until smooth and creamy. (For a chunkier texture, you can skip the blender and whisk vigorously).
-
Assemble the Salad:
- Lay down a bed of greens in a large bowl.
- Arrange the roasted beet wedges, apple slices, toasted walnuts, and crumbled goat cheese on top.
-
Dressing and Serve:
- Drizzle the honey-Dijon cottage cheese dressing over the salad just before serving, or toss lightly and enjoy immediately.
I actually make a version of this salad regularly at home and it’s a hit every time!
Well friend, this made me hungry!
So to recap, here’s your action item for this week: Pick one to three healthy sides to serve with your turkey.
When you make your plate, don’t be scared to load it with the meat.
Half of the plate should be veggies, and the last quarter your carbs (a little stuffing, a little squash and brussel sprouts).
If you go for second, have the protein and take it easy on the carbs!! And tune in to this Thursday’s podcast episodes to hear how Your Thanksgiving meal can make you leaner and stronger.
For desert, check the next Tuesday email :)
And… Eat your food with gratitude, not fear.
Happy Healthy Thanksgiving
Jihane.
PS: You want to lose belly fat but you feel like it's really hard during the Holidays. You are already nervous thinking that it takes a huge amount of willpower. You don't want to deprive yourself, but you also don't want to start the New Year having to punch a new hole in your belt.
My one-on-one coaching call Healthy Meals is going to give you a simple plan to follow this Holiday season so you can enjoy delicious foods, have a great time with your family, without setting you back with your weight.
If you are ready to start January feeling amazing, with high energy to take on your new goals, come chat with me. In one hour I will help you to make a simple plan.
