Healthier Holiday Recipe Alternatives

By Katrina Vinson

Thanksgiving is right around the corner and every year I try to find recipes that are healthier alternatives.

Gravy is an absolute must at most dinner tables so why not try a recipe that is lighter, delicious, AND vegetarian (a bonus for the non-meat eating relatives). Now mash potatoes are by far my absolute favorite but I really wanted to cut back on the starchy dishes this year. So a great alternative is mashed cauliflower.  Cauliflower is also low in carbs option and is a cruciferous vegetable that is naturally high in fiber and B-vitamins. Enjoy!

Vegetarian Mushroom Gravy
Ingredients:

1-2 tbsp. extra-virgin olive oil
1/2 Onion, finely chopped
4 oz. mushrooms, finely chopped
Kosher salt
Freshly ground black pepper
1 tsp. chopped thyme
1 tsp. chopped sage
1 tsp. chopped rosemary
3 tbsp. all-purpose flour
2-3 c. vegetable stock

Directions:

Heat olive oil in a small saucepan over medium heat. Add onion and sauté until
beginning to soften. Stir in mushrooms and herbs. Season with salt and pepper.

Cook until soft, about 5 minutes. Add flour and cook for 1 minute.
Pour in 2 cups of vegetable stock and whisk to combine. Bring to simmer and cook for 5-10 minutes, until the flavors have melded and the mixture has thickened
slightly. If the mixture is too thick, gradually add more vegetable stock.

Serve warm.

Mashed Cauliflower
Ingredients:
2 medium heads cauliflower, florets removed
6 oz. cream cheese, softened
1/3 c. milk
kosher salt
Freshly ground black pepper
Chopped chives, for garnish
Butter, for serving

Directions:
1. Bring a large pot of water to a boil. Add cauliflower florets and cook until tender, 10 minutes. Drain well, pressing with paper towels or a clean dish towel to remove as much excess water as possible.
2. Return to pot and mash cauliflower with a potato masher until smooth and no large chunks remain.
3. Stir in cream cheese and milk and season with salt and pepper and mash until completely combined and creamy. (Add a couple tablespoons more milk until you reach desired consistency.)
4. Garnish with chives, season with more pepper, and top with a pat of butter.

References:
Funston, L. (2016). Mashed Cauliflower. Delish.com, recipes. Retrieved from
http://www.delish.com/cooking/recipe-ideas/recipes/a50786/mashed- cauliflower-
recipe/
Miyashiro, L. (2016). Vegetarian Mushroom Gravy. Delish.com, recipes. Retrieved from
http://www.delish.com/cooking/recipe-ideas/recipes/a50251/vegetable- gravy-recipe/

About the Author: 

Katrina received her Bachelor of Science degree in Kinesiology and is a CPT through the American College of Sports Medicine. Katrina worked as a personal trainer for several years while putting herself through college. In addition to her 16 years experience in the health club and fitness industry, Katrina has competed in several sports including basketball, track & field, softball, and soccer at the collegiate level.

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