Happy Monday everyone!  Thanksgiving week is here!  What a wonderful time of the year filled with family, friends and…YUMMY FOOD!  The holidays can be a difficult time to stay on track with a healthy diet, but there are little things you can do to still stay on course.  I LOVE healthy food swaps!  They are a great way to replace the “traditional” dishes with healthier alternatives without taking away from the TASTE!  I want to share two of my favorite side dish swaps: Mashed Cauliflower and Healthy Green Bean Casserole.  Check out the recipes below!

Mashed Cauliflower – 20 Minutes Total Cooking Time

Servings: 4

What you’ll need:

• 1 medium sized cauliflower head
• ¹⁄2 tablespoon of olive oil
• 1¹⁄2 tablespoons of unsalted butter
• ³/4 teaspoon of salt
• sprinkle of black pepper
• ³/4 teaspoon of crushed garlic
• ¹⁄4 cup of Parmesan cheese (grated) [optional]
• fresh chives, herbs, or green onions [optional]

Directions:

1. Cut cauliflower into small pieces.
2. Grab a microwave safe bowl and place a splash of water in it
3. Add cauliflower pieces
4. Microwave for 8 minutes or until soft (microwave times will vary)
5. Remove plate and smash and stir
6. Add in the other ingredients
7. Mix
8. Add garnish of fresh chives, herbs, or green onions [optional]
9. Serve and enjoy!

Healthy Green Bean Casserole – 1 Hour Total Cooking Time

Servings: 4

What you’ll need:

• 1¹⁄4 cup of Greek yogurt (plain)
• 1 teaspoon of salt
• sprinkle of black pepper
• ¹⁄8 teaspoon of cayenne pepper
• ¹⁄2 chopped yellow onion
• 1 pound of green beans (fresh)
• 1¹⁄2 tablespoon of garlic (crushed)
• ¹⁄2 cup of almond flour
• ¹⁄2 cup of Parmesan
• ¹⁄4 of chopped fresh mushrooms [optional]
• 1¹⁄2 teaspoon of olive oil
• ³⁄4 cup of cheddar cheese (sharp or regular)
• ¹⁄2 tablespoon of fresh parsley

Directions:

1. Preheat oven to 350 degrees F.
2. Mix almond flour with Parmesan, parsley and a sprinkle of black pepper
3. Separately, mix yogurt with salt, garlic and cayenne pepper
4. Heat olive oil in skillet
5. Add onion and salt
6. Cook until onions are brown
7. Make sure green beans are cut in half with ends cut off
8. Add green beans
9. Cook until soft
10. Add garlic and a little butter
11. Continue to stir
12. Add cheese
13. Stir cheese in until melted
14. Add yogurt mix
15. Grab a baking dish coat the dish with a little bit of olive oil
16. Add green beans mixture
17. Sprinkle topping
18. Place in oven for 35 minutes or until top is brown
19. Serve and enjoy!

Have a favorite Thanksgiving recipe?  I’d love to hear about it!  Share it in the comments.

Love always Your Personal Trainer,

Denise