green beans with pomegranates and toasted walnuts

Healthy Swaps and Sides for Your Thanksgiving!

Sweet friends,

We are so thankful for our amazing clients! As Thursday approaches, let's stay focused on everything we are thankful for and enjoy our time with our friends and family. Let's remember we can stay on track, even in the holiday season!

During Thanksgiving, the main idea is to remember PORTION CONTROL. You do not have to avoid dessert and other Thanksgiving favorites completely, but focus on being mindful with your portionsModeration is the key! Below are 4 Thanksgiving Recipes to help you have your healthiest Thanksgiving yet and that your entire family will enjoy!

Brined & Roasted Turkey

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Brined & Roasted Turkey

from Fire and Flavor

Prep Time: 30 minutes + brine time
Cook Time: 2-2 ½ hours
Yields: 8 servings

Ingredients

  1. Brine turkey according to package directions. If using liquid brine, remove turkey from brine and pat dry. Allow turkey to sit at room temperature for 30 minutes before roasting. Preheat oven to 500°F. Place turkey on a roasting rack set inside a rimmed roasting pan or sheet pan. Tuck wings underneath bird and tie legs together; rub generously with oil.

  2. Place turkey on lowest level of oven and roast for 30 minutes. Lower oven temperature to 350°F and continue roasting until meat thermometer inserted in thickest part of breast registers 165°F, about 2 – 2 ½ hours.

  3. Allow turkey to rest for 20 minutes before for carving.

Quinoa Salad with Roasted Sweet Potatoes and Kale

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Quinoa Salad with Roasted Sweet Potatoes and Kale

Yield: 4 servings

Cook Time: 30 minutes

Ingredients

  • 2 large sweet potatoes, peeled and chopped

  • 1 tablespoon olive oil

  • Salt and pepper, to taste

  • 3 cups kale, chopped fine

  • 5 tablespoons balsamic vinegar

  • 1 cup uncooked quinoa

  • 2 cups water

  • Pinch of salt

  • Optional: 1/4 cup walnuts

Directions

1. Preheat oven to 400 degrees F. Place sweet potatoes in a bowl. Drizzle with olive oil and season with salt and pepper. Toss & put them on a large baking sheet lined with foil. Bake in the oven for 30 minutes. Stir a few times while baking.

2. Drizzle kale with 2 tablespoons of balsamic vinegar. Season with salt and pepper and massage, set aside.

3. While the potatoes are roasting, make the quinoa. Using a strainer, rinse the quinoa under cold water. Add quinoa, water, and salt to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork. Let cool quinoa cool to room temperature.

4.In a large bowl, toss quinoa, sweet potatoes, and kale. Drizzle the salad with remaining three tablespoons of balsamic vinegar and add in walnuts. Stir to combine. Season with salt, pepper, extra olive oil & balsamic to taste and serve. Add in avocado for complete meal! Enjoy!

Green Beans with Pomegranates and Toasted Walnuts

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Green Beans with Pomegranates and Toasted Walnuts

Ingredients

  • 1/2 cup walnuts

  • 1 pomegranate, seeds only

  • 1 1/2 pound green beans (haricots, verts or traditional green beans). Fresh is preferred, but frozen green beans work great too.

Vinaigrette Dressing

  • 2 tablespoons flax oil, or olive oil

  • 2 tablespoons coconut vinegar or apple cider vinegar

  • 1 tablespoon shallot, finely chopped or 1-2 teaspoons onion

  • 1 teaspoon dijon mustard

  • 1/2 teaspoon sea salt

  • 1/4 teaspoon pepper

    Directions

  1. To toast walnuts, heat a sauté pan over medium heat and add walnuts. Set timer for three minutes. After three minutes, stir and watch until crisp and fragrant. This takes about seven minutes total. Transfer to a bowl so they do not continue to cook.

  2. Seed pomegranate.

  3. Rinse green beans. Take a small handful and align the ends by tapping them on the cutting board. Cut the tips off all at once and repeat to the opposite end. Do this until all beans are completed. Do not cut beans into pieces; this will make them mushy once cooked.

  4. Pour 2-3 inches of purified water into a pot with steamer. Once the water is at a rapid boil, turn the heat to medium, add beans and cover. Steam 5-6 minutes until bright green and tender-crisp. Don’t overcook.

  5. In a two-cup glass measuring cup or medium bowl, combine the oil, vinegar, shallot, mustard, salt and pepper. Whisk until oil is incorporated well. Toss the beans with vinaigrette. Store in the refrigerator until ready to serve. Just before serving, sprinkle the salad with pomegranate seeds and toasted walnuts.

Pumpkin-Carrot Bars with Cream Cheese Frosting

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Pumpkin-Carrot Bars with Cream Cheese Frosting

Yield: 48 squares

Ingredients

  • 2 cups whole wheat pastry flour

  • 2 teaspoons pumpkin pie spice

  • 2 teaspoons baking powder

  • 1 teaspoon baking soda

  • 1 cup sugar

  • 1/2 cup brown sugar

  • 1/3 cup Earth Balance butter (or butter)

  • 2 eggs

  • 2 large egg whites

  • 1 can (15 oz.) pumpkin pie filling

  • 
2/3 cup finely shredded carrot

  • Cream cheese topping:
4 ounces light cream cheese, softened
1/4 cup sugar

  • 
1 tablespoon skim milk

Directions

  1. Pre-heat oven to 350° F. Spray a 15 x 10  pan with cooking spray.

  2. In small bowl, whisk flour, pumpkin spice, baking powder, and baking soda.

  3. In larger bowl, use electric mixer to beat sugar, Earth Balance, and brown sugar until crumbly. Add eggs, egg whites, pumpkin pie filling, and carrots. Beat until well blended.

  4. Add flour mixture and mix until well blended. Spread onto greased pan.

  5. To prepare cream cheese topping: mix together cream cheese, sugar, and milk until thoroughly blended.

  6. Drop teaspoon-fulls of topping over pumpkin batter and swirl and cut mixture into batter with a butter knife.

  7. Bake for 20 to 30 minutes or until toothpick inserted in the center comes out clean.

  8. Cool in pan completely on wire rack before cutting into squares.

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We hope that you and your family have a wonderful Thanksgiving week filled with love and joy! Don’t forget about our challenge to exercise 5x per week and eat at least 3 servings of vegetables per day to Nourish in November! We will be open on Monday, Tuesday and Wednesday this week, so come into the studio for a pre-Thanksgiving workout!

Blessings,

Team TransFit