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Eat Smart to Indulge More: Thanksgiving Recipes & Nutrition Tips

It’s the season of gaining weight, so if you’re looking for mindful dishes and sips, we rounded up a handful of our faves. Plus, we threw in 11 nutrition tips to be thankful for.

This year, we want you to embrace the holiday season with joy, gratitude, and mindful indulgence. This article will guide you through navigating holiday feasts without compromising flavor or your waistline. Join our journey to discover Thanksgiving recipes crafted with love, health, and fun in mind.

The Holiday Weight Gain, Brain Drain

Gathering around the table to celebrate this time of the year often involves a bit of overeating. And that’s okay—it happens to everyone.

Overdoing it can significantly impact your body, from bloating to that classic post-turkey deep sleep. However, statistics reveal that people typically gain only 1-2 pounds during the holiday season. But over the years, that can really add up.

Worry not, as we unveil the secrets to enjoying your favorite foods without the guilt.

Secret number one: This year, Formation’s Dr. Gopal Grandhige, MD, is bringing a balsamic-glazed roasted Brussels sprouts that’ll tantalize your palate, a classic American pie that’ll evoke nostalgic memories, and a decadent pumpkin spice espresso martini to cap the night off—all while keeping your pant size down.

Balsamic Glazed Roasted Brussels Sprouts

What You’ll Need:

1 lb Brussels sprouts, halved
2 tbsp olive oil
2 cloves garlic, minced
1/4 cup balsamic glaze
Salt and pepper to taste
1/4 cup chopped pecans (optional)

What To Do:

Preheat the oven or air fryer to 400°F (200°C).
Toss Brussels sprouts with olive oil, garlic, salt, and pepper.
Roast in the oven for 20-25 minutes or until crispy.
Drizzle with balsamic glaze and toss.
Optional: Sprinkle with chopped pecans before serving.

Smart Apple Pie

What You’ll Need:

1 pre-made pie crust, or if you have the time, opt for this homemade one

3 cups sliced apples
1/2 cup coconut sugar
1/2 cup brown sugar
2 tbsp almond flour
1 tsp ground cinnamon
1/4 tsp nutmeg
Pinch of ginger
1 tbsp lemon juice
1 tbsp plant-based butter

What To Do:

Preheat the oven to 425°F (220°C).
Roll out the pie crust and place it in a pie dish.
Mix sliced apples, sugars, flour, cinnamon, nutmeg, ginger, and lemon juice in a large bowl.
Pour the apple mixture into the pie crust.
Dot the top with diced butter.
Cover the pie with a second pie crust or create a lattice pattern.
Bake for 45-50 minutes or until the crust is golden brown.

Accompanying Beverage: Spiced Apple Cider Sangria

Pumpkin Spice Espresso Martini

(Credits: Eric Mabie, Holistic Health Practitioner)

What You’ll Need:

Organic espresso beans (We recommend the Equal Exchange Black Silk beans)
– Turned into ⅔ C of liquid espresso

What To Do:

Brew espresso the day before and freeze it in ice cube trays. As the ice melts, there will be no watery dilution.
On the day of, brew espresso with reverse osmosis water, if you have it, to make this the purest, cleanest drink.
Let cool. FYI: Caffeine does not degrade over time.
Pour it all into a shaker and shake 60 times.
Add drops of Stevia at your pleasure.
Enjoy a wonderfully frothy festive drink.

If you have a recipe that you’re dying to share. Send it over!

How to Transform Your Holiday Favorites into Balanced Meals

Everyone has that one holiday meal they always bring to the table year after year.

This year, if you’re worried about their impact on your health goals, don’t be! You can transform these beloved dishes into well-balanced, macro-targeted meals with a few tweaks and adjustments. Here are some tips, tricks, and life hacks to get you started:

Mindful Eating | You can still eat some of grandma’s traditional noodle Koogle, but we recommend you practice mindful eating by savoring each bite. This not only enhances your dining experience but also helps prevent overeating.

Ingredient Substitutions | To make your meals healthier, consider replacing high-calorie ingredients with healthier alternatives. For instance, you can use whole organic ancient wheat flour instead of refined white flour. You can also swap sour cream for Greek yogurt, boosting your protein numbers. We recommend using whole milk Stoneyfield Greek yogurt.

Load Up on Veggies | Incorporate some more vegetables into your recipes. They add volume, fiber, and nutrients without significantly increasing the calorie count.

Clever Cooking Techniques | To reduce calories and fat, choose healthier cooking methods like grilling, baking, or steaming instead of frying. Roasting veggies brings out their flavors without the added fats from frying.

Hitting Your Macros at the Holidays

Maintaining your macros during the holidays can be challenging but still easily attainable. You can enjoy festive treats strategically while still hitting your nutritional targets. Here are some life hacks to help you stay on track:

1. Prioritize Protein

Include protein-rich foods in your holiday meals. Turkey, lean meats, tofu, and legumes are excellent choices to help meet your protein macros.

2. Choose Smart Carbs

Opt for complex carbohydrates like sweet potatoes, quinoa, and whole grains. These provide sustained energy and are nutrient-dense.

3. Healthy Fats

Include healthy fats like avocados, nuts, and olive oil. Pro tip: Instead of mixing butter into your dish, add a dollop on top. This way, you can control the amount of fat and enjoy the flavor better.

4. Water is Key

Stay hydrated throughout the festivities. Sometimes, our bodies confuse thirst with hunger, and adequate water intake can help you make more mindful food choices. Plus, water takes up room in your stomach, so having a glass before chowing down will give you less space to overeat.

Organic vs. Processed

Understanding the distinction between organic and processed foods is crucial for making informed and health-conscious choices. Here are the fundamental differences and why they matter:

1. Organic

Organic foods are grown without synthetic pesticides, herbicides, or genetically modified organisms (GMOs). They are produced using natural farming methods that prioritize soil health and sustainability. In the same way they keep the earth healthy, organic foods keep our stomachs healthy—taking care of our gut flora and helping us restore and rebuild.

2. Processed

Processed foods are often altered during manufacturing and may contain added sugars, preservatives, and artificial additives. They may lack the nutritional benefits of whole, unprocessed foods and can cause insulin surges or inflammation from residual chemicals or pesticides. This can lead to unwanted fat gain.

Happy Thanksgiving From the Formation Team

As you prepare for Thanksgiving, remember that your choices matter. Whether you opt for organic or processed foods, consider what aligns with your values and health priorities. Understanding these differences empowers you to craft a well-rounded, health-conscious diet.

It’s important to understand that making lifestyle changes, such as following a nutrition plan, is not an all-or-nothing situation. Some days will be easier than others, but it’s important to keep going and not give up. By gradually incorporating healthier choices into your routine, you’ll develop healthy habits that will snowball into a healthier lifestyle over time.

As you prepare for the holiday, remember the only ingredient you really need is a sprinkle of love. Make new memories and have an incredibly joyous Thanksgiving!