HCA East Florida - November 06, 2018

You can cut down on the salt by opting for healthier versions of a few Thanksgiving favorites. Try these slimmed-down recipes:

Mashed Potatoes

4 servings, 3/4 cup each Active Time: 15 minutes | Total Time: 30 minutes


  • 8 cups bite-size cauliflower florets (about 1 head)
  • 4 cloves garlic, crushed and peeled
  • 1/3 cup nonfat buttermilk (see Tip)
  • 4 teaspoons extra-virgin olive oil, divided
  • 1 teaspoon butter
  • 1/2 teaspoon salt
  • Freshly ground pepper to taste
  • Snipped fresh chives for garnish


  1. Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
  2. Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.


Per serving : 107 Calories; 7 g Fat; 1 g Sat; 4 g Mono; 3 mg Cholesterol; 10 g Carbohydrates; 5 g Protein; 4 g Fiber; 339 mg Sodium; 288 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 2 vegetable, 1 1/2 fat

Tips & Notes

Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Resource: https://www.sharecare.com/health/holiday-health/whats-healthier-alternative-mashed-potatoes

Mixed Mushroom Casserole


  • 1 pound mushrooms (different varieties)
  • 2 tablespoons of olive oil
  • 1 small onion, chopped
  • 1 cup chicken broth
  • 1 teaspoon Italian seasoning or Herbs de Provence
  • Juice of 1/2 lemon
  • Salt and pepper, to taste
  • 1/2 cup breadcrumbs (panko crumbs preferred)
  • 1 tablespoon butter


Clean and slice mushrooms. In a large skillet, heat oil over medium-high heat. Add mushrooms, onion, chicken broth, seasoning and lemon juice. Bring to a boil and reduce liquid by about half. Season with salt and pepper. Turn mixture into an oven-proof casserole dish and top with breadcrumbs and dot with butter. Bake at 375 degrees for 20 minutes. If needed, broil for 1-2 minutes to brown bread crumbs. Serve.

Resource: https://www.sharecare.com/health/holiday-health/what-mushroom-recipe-holiday-meal

Thanksgiving Turkey Sandwich


  • Homestyle turkey breast*
  • Cranberry sauce
  • Light mayonnaise
  • Lettuce
  • Whole wheat roll


Slice roll horizontally. Place turkey on one half. Top with cranberry sauce, light mayonnaise, and lettuce. Cover with the other half of the roll.


*(Cook a turkey breast for dinner on Sunday. The extra makes for lunches that taste like Thanksgiving leftovers.)

Resource: https://www.sharecare.com/health/healthy-recipes-healthy-meals/what-healthy-turkey-lunch-recipe