13 Healthy Thanksgiving Recipes

By Denis Faye and Ani Aratounians

 

Glazed Yams


You may have survived Halloween with only a few minor transgressions, but get ready—Thanksgiving is when the holiday carnage typically begins in earnest. If you’re like many Americans, Turkey Day often ends with the belt-loosened resignation that the next month is going to be a gluttony-fest.

But believe it or not, it’s entirely possible to put together a mouth-watering feast that allows you to maintain your nutritional straight edge—while keeping Uncle Mortie coming back for seconds. (Although have you ever mentioned LES MILLS COMBAT to Mortie? He really should do something about that gut.)

The folks in the Beachbody® Kitchens, headed up by chef/dietician extraordinaire Ani Aratounians MS, RD, have come to the rescue. They’ve whipped up everything you need for the most delicious, nutritious meal ever—without breaking the calorie bank. Have a look at how the numbers compare with old-school Turkey Day fare:

Thanksgiving Recipes – Calorie Comparison

Traditional Recipes vs. Healthy Beachbody Recipes

Traditional Recipe Calories per Serving Beachbody Recipe Calories per Serving
Roasted Butternut Squash Soup and Curry 222 Curried Butternut Squash Soup 113
Roasted Beet, Arugula, and Blue Cheese Salad 263 Beet, Fennel, and Walnut Salad 124
Perfect Roast Turkey 322 Herb Roasted Turkey 219
Herb and Apple Stuffing 304 Quinoa Stuffing 156
Creamy Mashed Potatoes 207 Heather’s Roasted Cauliflower Mash 46
Succotash 266 Succotash 192
Green Bean Casserole 185 Green Beans with Lemon and Thyme 42
Roasted Sweet Potatoes with Honey and Cinnamon 196 Glazed Yams with Cinnamon and Nutmeg 138
Homemade Gravy 49 Vegan Gravy 42
Cranberry Sauce 119 Spiced Cranberry Sauce 46
Pumpkin Pie 340 Pumpkin-Coconut Custards
or Creamy Pumpkin Pie
153
203
Red Wine Poached Pears with Mascarpone Filling 464 Red Wine Poached Pears with Mascarpone 169

Of course, we don’t necessarily suggest you use this as an excuse to gorge yourself. “It’s important to be portion conscious,” explains Ani, “but if you decide that’s not going to happen, with these recipes, you’ll get less calories and more nutrition if you pig out.”

Click on the arrows in the bottom lefthand and righthand corners of the photo below to be guided through a feast you’ll not soon forget. Enjoy and have a great Thanksgiving from all of us at Beachbody.

  • DESSERTS

    Red Wine Poached Pears with Mascarpone

    Red Wine Poached Pears with Mascarpone
    (Makes 12 servings)

    Ani’s Chef Notes: “This is one of my signature dishes. It’s an easy-to-make crowd pleaser.”

    Total Time: 45 min.
    Prep Time: 10 min.
    Cooking Time: 35 min.

    Ingredients:

    1. 2 cups red wine
    2. 1/3 cup pure maple syrup
    3. 2 Tbsp. fresh lemon juice
    4. 1 tsp. ground cinnamon
    5. 6 firm Bartlett pears, peeled, cored, cut in half
    6. 12 Tbsp. mascarpone cheese

    Preparation:

    1. Bring wine, maple syrup, lemon juice, and cinnamon to a boil in large saucepan over medium-high heat.
    2. Reduce heat to medium-low. Add pears; gently boil, uncovered, for 10 to 12 minutes. Turn pears and continue cooking for an additional 8 to 10 minutes, or until pears are fork tender.
    3. Remove pears from liquid; gently boil for 5 to 10 minutes, or until reduced in half.
    4. Serve 1/2 pear with 1 Tbsp. cheese topped with wine sauce.

    Nutritional Information (per serving):

    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    169 7 g 4 g 18 mg 11 mg 21 g 3 g 14 g 1 g
    SALADS AND SOUPS
  • Butternut Squash Soup
    Curried Butternut Squash Soup
    (Makes 12 servings, about 1 cup each)

    Ani’s Chef Notes: “You don’t need to drench your veggies in oil to pull the flavors out. Instead, use minimal oil and ‘sweat’ the vegetables to increase flavor.”

    Total Time: 36 min.
    Prep Time: 10 min.
    Cooking Time: 26 min.

    Ingredients:

    1. 1 Tbsp. olive oil
    2. 1 medium onion, chopped
    3. 2 cloves garlic, finely chopped
    4. 1 thin slice fresh ginger, peeled, grated
    5. 10 cups cubed butternut squash (about 3½ lbs.)
    6. 1 tsp. sea salt
    7. 2 tsp. yellow curry powder
    8. 6 cups low-sodium organic vegetable broth
    9. 1 cup coconut milk

    Preparation:

    1. Heat oil in large saucepan over medium heat.
    2. Add onion, garlic, and ginger; cook, stirring frequently, for 3 to 5 minutes, or until soft and fragrant.
    3. Add squash, salt, and curry powder; cook, stirring frequently, for 3 minutes.
    4. Add broth. Bring to a boil. Reduce heat to low; cook, stirring occasionally, for 10 to 15 minutes, or until squash is soft.
    5. Place soup in a blender or food processor, in small batches; cover with lid and kitchen towel. Blend until smooth.
    6. Place blended soup back into saucepan. Add coconut milk; cook, over medium heat, for 2 to 3 minutes, or until heated through.

    Tip: Blend small batches of hot liquids in blender or food processor since they expand during the blending process, therefore increasing the chance of overflowing.

    Nutritional Information (per serving):

    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    113 5 g 4 g 0 mg 268 mg 17 g 3 g 4 g 2 g
    SALADS AND SOUPS
  • Beets
    Beet, Fennel, and Walnut Salad
    (Makes 10 servings, 1 cup each)

    Ani’s Chef Notes: “This is a quintessential ‘fresh’ salad. It’s rich in phytonutrients—and the citrus-based dressing makes it lower in calories but high in vitamins and minerals.”

    Total Time: 15 min.
    Prep Time: 15 min.
    Cooking Time: None

    Ingredients:

    1. ¼ cup balsamic vinegar
    2. 2 Tbsp. fresh lemon juice
    3. 2 Tbsp. extra-virgin olive oil
    4. 1 Tbsp. pure maple syrup
    5. 1 tsp. Dijon mustard
    6. 3 raw medium red beets, peeled, thinly sliced into matchstick-sized pieces
    7. 2 large fennel bulbs, thinly sliced into matchstick-sized pieces
    8. 2 medium carrots, grated
    9. 2 medium Granny Smith apples, thinly sliced into matchstick-sized pieces
    10. ½ cup coarsely chopped raw walnuts
    11. 1 cup chopped fresh cilantro

    Preparation:

    1. Combine vinegar, lemon juice, oil, maple syrup, and mustard in a medium bowl; whisk to blend. Set aside.
    2. Combine beets, fennel, carrots, apples, walnuts, and cilantro in a large serving bowl.
    3. Drizzle dressing over salad; toss gently to blend.

    Nutritional Information (per serving):

    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    124 7 g 1 g 0 mg 67 mg 16 g 4 g 8 g 2 g
    TURKEY AND STUFFING
  • Herb Roasted Turkey
    Herb Roasted Turkey
    (Makes 24 servings, 4 oz. each)

    Ani’s Chef Notes: “Typical turkey recipes have butter under the skin or they’re deep fried. Instead, we used herbs and spices for flavor—and suggest you avoid the skin entirely.”

    Total Time: 4 hrs. 35 min.
    Prep Time: 15 min.
    Cooking Time: 4 hrs.

    Ingredients:

    1. 1 (18-lb.) raw whole turkey
    2. 1½ tsp. sea salt
    3. 2 Tbsp. coarsely ground black pepper
    4. 1½ tsp. dried thyme leaves
    5. 1½ tsp. dried ground sage
    6. 1½ tsp. dried oregano leaves
    7. 1½ tsp. dried basil leaves
    8. 6 cups low-sodium organic chicken (or turkey) broth, divided use
    9. 2 cloves garlic, finely chopped
    10. 18 fresh marjoram sprigs, leaves removed and finely chopped, stems discarded
    11. 18 fresh parsley sprigs, finely chopped
    12. 2 medium onions, cut into ¼-inch slices
    13. 2 medium carrots, cut into ¼-inch slices
    14. 2 medium celery stalks, cut into ¼-inch slices
    15. 2 medium leeks, cut into ¼-inch slices
    16. 1 garlic head, halved crosswise

    Preparation:

    1. Preheat oven to 450° F. Place rack in lowest position in oven.
    2. Remove turkey neck and giblets from inside turkey; rinse turkey and pat dry with paper towels. Set aside.
    3. Combine salt, pepper, thyme, sage, oregano, and basil in a small bowl; mix well.
    4. Slide your hand under the skin of the turkey breast to loosen. Rub the pepper mixture inside turkey cavity, under skin, and on skin.
    5. Pour ¼ cup broth into turkey cavity.
    6. Combine ¾ cup broth and chopped garlic in a small bowl; pour over turkey.
    7. Combine marjoram, parsley, onions, carrots, celery, and leeks in a large bowl; mix well. Place in turkey cavity with garlic head.
    8. Tie turkey legs together with cooking string. Place turkey breast side up on cooking rack set in a large, heavy roasting pan. Pour 2 cups broth into bottom of roasting pan. Tent aluminum foil over turkey and sides of the pan. Bake for 30 minutes.
    9. Reduce heat to 325° F. Bake for an additional 3 to 3½ hours, basting with remaining 3 cups broth and pan juices every 20 minutes. Remove aluminum foil after 2½ hours. Bake until a meat thermometer inserted in the thickest part of the thigh reads 180° F, and juices run clear.
    10. Let sit for 20 minutes before carving. Discard skin before serving.

    Nutritional Information (per 4 oz. serving of meat without bone or skin):

    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    219 6 g 2 g 83 mg 379 mg 3 g 1 g 1 g 35 g
    TURKEY AND STUFFING
  • Quinoa Stuffing
    Quinoa Stuffing
    (Makes 16 servings, 2/3 cup each)

    Ani’s Chef Notes: “No white bread here, and it’s nutrient dense. The colors, the flavors, it’s just so much better.”

    Total Time: 42 min.
    Prep Time: 10 min.
    Cooking Time: 27 min.

    Ingredients:

    1. 2 Tbsp. olive oil
    2. 1 medium onion, chopped
    3. 2 cloves garlic, finely chopped
    4. 8 medium celery stalks, chopped (about 4 cups)
    5. 2 medium green apples, with peel (about 2 cups)
    6. 4 cups low-sodium organic vegetable broth
    7. 2 cups dry quinoa, rinsed
    8. 1 tsp. sea salt
    9. 1 tsp. ground cumin
    10. ½ tsp. ground black pepper
    11. ½ cup dried cranberries
    12. ½ cup chopped fresh cilantro
    13. ½ cup pine nuts

    Preparation:

    1. Heat oil in medium saucepan over medium-high heat.
    2. Add onion and garlic; cook, stirring occasionally, for 2 minutes, or until fragrant.
    3. Add celery and apple; cook, stirring frequently, for 8 to 10 minutes, or until tender.
    4. Add broth, quinoa, salt, cumin, and pepper. Bring to a boil. Reduce heat to medium-low; cook, covered, for 15 minutes, or until most of liquid is absorbed. Remove from heat.
    5. Add cranberries. Cover and let stand for 5 minutes.
    6. Add cilantro and pine nuts; fluff with fork and serve.

    Nutritional Information (per serving):

    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    156 6 g 1 g 0 mg 196 mg 22 g 3 g 6 g 4 g
    SIDE DISHES
  • Heather's Roasted Cauliflower Mash
    Heather’s Roasted Cauliflower Mash
    (Makes 8 servings, ¼ cup each)

    Ani’s Chef Notes: “A non-starchy veggie, no cream and butter—and yet it’s every bit as yummy as your traditional mashed potatoes. So yummy, in fact that Beachbody VP of Development Heather Church demanded we include them.”

    Total Time: 50 min.
    Prep Time: 5 min.
    Cooking Time: 45 min.

    Ingredients:

    1. 1 (2-lb.) cauliflower, cut into small florets, discard stem
    2. 4 tsp. olive oil
    3. 1 tsp. sea salt
    4. ¼ tsp. granulated garlic (optional)
    5. 2 Tbsp. low-sodium organic vegetable broth

    Preparation:

    1. Preheat oven to 400° F.
    2. Wash cauliflower and pat dry.
    3. Place cauliflower in large baking pan. Drizzle with oil; toss gently to coat.
    4. Season with salt and garlic.
    5. Bake, stirring halfway through, for 40 to 45 minutes, or until tender.
    6. Place in food processor; add vegetable broth. Pulse until smooth.

    Nutritional Information (per serving):

    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    46 3 g 0 g 0 mg 319 mg 5 g 2 g 2 g 2 g
    SIDE DISHES
  • Succotash
    Succotash
    (Makes 10 servings, about ½ cup each)

    Ani’s Chef Notes: “This one is as healthy as similar recipes, except we’ve cut down on the fat. With all these flavors, there’s no need to make it so heavy. Trust the other ingredients!”

    Total Time: 31 min.
    Prep Time: 10 min.
    Cooking Time: 21 min.

    Ingredients:

    1. 1 Tbsp. olive oil
    2. 1 medium onion, chopped
    3. 2 medium red bell peppers, chopped
    4. ½ tsp. sea salt
    5. ½ tsp. ground black pepper
    6. 2 cloves garlic, finely chopped
    7. 2½ cups fresh corn kernels (about 4 ears of corn)
    8. 2 cups lima beans (or shelled edamame)
    9. 3 Tbsp. thinly sliced fresh basil

    Preparation:

    1. Heat oil in large skillet over medium heat.
    2. Add onion and bell peppers. Season with salt and pepper; cook, stirring frequently, for 5 minutes, or until soft.
    3. Add garlic; cook, stirring frequently, for 1 minute, or until fragrant.
    4. Add corn and lima beans. Reduce heat to medium-low; gently boil, covered, stirring occasionally, for 15 minutes, or until corn and lima beans are tender.
    5. Add basil before serving.

    Nutritional Information (per serving):

    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    192 2 g 0 g 0 mg 126 mg 35 g 10 g 7 g 10 g
    SIDE DISHES
  • Green Beans with Lemon and Thyme
    Green Beans with Lemon and Thyme
    (Makes 12 servings, about ¾ cup each)

    Ani’s Chef Notes: “The fried onions, cream, flour, and butter of a green bean casserole have been replaced by more refreshing fare. Lemon and thyme pair beautifully with green beans.”

    Total Time: 14 min.
    Prep Time: 5 min.
    Cooking Time: 9 min.

    Ingredients:

    1. 1 Tbsp. olive oil
    2. 2½ lbs. green beans, trimmed (about 10 cups)
    3. 2 cloves garlic, finely chopped
    4. ½ tsp. sea salt
    5. ¼ cup water
    6. 1 tsp. finely chopped lemon peel
    7. 3 Tbsp. fresh lemon juice
    8. ¼ cup chopped fresh thyme

    Preparation:

    1. Heat oil in large skillet over medium-high heat.
    2. Add green beans and garlic. Season with salt; cook, stirring frequently, for 4 to 6 minutes.
    3. Add water; cook, covered, for 2 minutes.
    4. Remove lid; cook for 30 seconds to 1 minute, or until water evaporates.
    5. Add lemon peel, lemon juice, and thyme. Serve immediately.

    Nutritional Information (per serving):

    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    42 1 g 0 g 0 mg 101 mg 7 g 3 g 3 g 2 g
    SIDE DISHES
  • Glazed Yams with Cinnamon and Nutmeg
    Glazed Yams with Cinnamon and Nutmeg
    (Makes 12 servings, 2/3 cup each)

    Ani’s Chef Notes: “This one is still decadent, but we’ve tried to keep the indulgences a little more holistic. Say no to marshmallows!”

    Total Time: 1 hr. 10 min.
    Prep Time: 10 min.
    Cooking Time: 60 min.

    Ingredients:

    1. 2½ lbs. medium yams, peeled, cut into 2-inch pieces (about 8 cups)
    2. 1 tsp. sea salt, divided use
    3. 2 tsp. grated orange peel
    4. 2 Tbsp. 100% orange juice
    5. 1 Tbsp. fresh lemon juice
    6. 3 Tbsp. butter, melted
    7. 2 Tbsp. raw honey
    8. ½ tsp. ground black pepper
    9. ½ tsp. ground cinnamon
    10. ¼ tsp. ground nutmeg

    Preparation:

    1. Preheat oven to 350°F.
    2. Arrange yams in 13x9x2-inch glass baking dish. Season evenly with ¼ tsp. salt. Set aside.
    3. Combine orange peel, orange juice, lemon juice, butter, and honey in a small bowl; whisk to blend.
    4. Pour orange juice mixture over yams; toss to coat.
    5. Sprinkle evenly with remaining ¾ tsp. salt, pepper, cinnamon, and nutmeg.
    6. Bake yams, stirring occasionally, for 50 to 60 minutes, or until fork tender.

    Nutritional Information (per serving):

    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    138 3 g 2 g 8 mg 198 mg 27 g 4 g 3 g 1 g
    SIDE DISHES
  • Vegan Gravy
    Vegan Gravy
    (Makes 20 servings, 2 Tbsp. each)

    Ani’s Chef Notes: “Most vegans and vegetarians I know miss gravy. This one is for them. And the nutritional yeast provides the B12 missing from many meat-free diets.”

    Total Time: 25 min.
    Prep Time: 5 min.
    Cooking Time: 20 min.

    Ingredients:

    1. 1/4 cup olive oil
    2. 1/2 medium onion, chopped
    3. 2 cloves garlic, finely chopped
    4. 1/2 cup arrowroot
    5. 4 tsp. nutritional yeast
    6. 1/4 cup reduced-sodium soy sauce
    7. 2 cups low-sodium organic vegetable broth
    8. ¼ tsp. ground black pepper

    Preparation:

    1. Heat oil in medium saucepan over medium heat.
    2. Add onion and garlic; cook, stirring frequently, for 3 to 5 minutes, or until translucent.
    3. Add arrowroot, nutritional yeast, and soy sauce; mix well to form a smooth paste.
    4. Slowly add broth; whisking constantly to blend. Season with pepper.
    5. Bring to a boil. Reduce heat to low; gently boil, stirring frequently, for 8 to 10 minutes or until thickened.

    Nutritional Information (per serving):

    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    42 3 g 0 g 0 mg 120 mg 4 g 0 g 0 g 0 g
  • SIDE DISHES

    Spiced Cranberry Sauce

    Spiced Cranberry Sauce
    (Makes 32 servings, 2 Tbsp. each)

    Ani’s Chef Notes: “Skip the canned version! This one is easy to make and much more nutritious.”

    Total Time: 25 min.
    Prep Time: 10 min.
    Cooking Time: 15 min

    Ingredients:

    1. 1/2 cup 100% orange juice
    2. 1/2 cup unsweetened apple juice
    3. 1 tsp. finely chopped orange peel
    4. 1/2 tsp. ground cinnamon
    5. 1/4 tsp. ground nutmeg
    6. 1/4 tsp. ground ginger
    7. 1 (12-oz.) bag fresh cranberries, rinsed
    8. 1 cup chopped raw pecans
    9. 1/2 cup raisins
    10. 2/3 cup canned crushed pineapple, packed in juice
    11. 2 Tbsp. pure maple syrup

    Preparation:

    1. Bring orange juice, apple juice, orange peel, cinnamon, nutmeg, and ginger to a boil in medium saucepan over medium-high heat.
    2. Add cranberries. Reduce heat to medium-low; cook, uncovered, for about 10 to 12 minutes.
    3. Add pecans, raisins, and pineapple; cook for 2 minutes, or until heated through. Remove from heat.
    4. Add maple syrup; mix well.
    5. Cool before serving.

    Nutritional Information (per serving):

    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    46 3 g 0 g 0 mg 1 mg 6 g 1 g 4 g 0 g
    DESSERTS
  • Pumpkin-Coconut Custards
    Pumpkin-Coconut Custards
    (Makes 8 servings)

    Ani’s Chef Notes: “Cutting the crust is a huge calorie saver. And raw honey instead of sugar means you can use less because it’s sweeter.”

    Total Time: 1 hr.
    Prep Time: 10 min.
    Cooking Time: 50 min

    Ingredients:

    1. 1 tsp. ground cinnamon
    2. 1/2 tsp. ground ginger
    3. 1/4 tsp. ground nutmeg
    4. 1/2 tsp. fine sea salt
    5. 4 large eggs, beaten
    6. 1/2 cup pure maple syrup (or raw honey)
    7. 1/2 tsp. pure coconut extract
    8. 1 (15-oz.) can pumpkin puree
    9. 3/4 cup canned coconut milk
    10. 1/4 cup unsweetened almond milk

    Preparation:

    1. Preheat oven to 300° F.
    2. Combine cinnamon, ginger, nutmeg, and salt in a small bowl; mix well. Set aside.
    3. Combine eggs, maple syrup, and extract in a large bowl; whisk to blend.
    4. Add spice mixture and pumpkin.
    5. Gradually add coconut milk and almond milk; whisk to blend.
    6. Pour mixture evenly into eight 6-oz. custard cups. Place cups in 13×9-inch baking pan; fill pan with 1-inch hot water.
    7. Bake for 45 to 50 minutes, or until knife inserted in custard halfway between center and edge of ramekin comes out almost clean. Cool completely on wire rack. Refrigerate until ready to serve.

    Nutritional Information (per serving):

    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    153 7 g 5 g 93 mg 202 mg 19 g 2 g 14 g 5 g
    DESSERTS
  • Creamy Pumpkin Pie
    Creamy Pumpkin Pie
    (Makes 9 servings)

    Total Time: 1 hr. 20 min.
    Prep Time: 10 min.
    Cooking Time: 1 hr. 10 min.

    Ingredients for Crust:

    1. 3/4 cup dry quinoa
    2. 1/3 cup chopped raw walnuts
    3. 1 tsp. ground cinnamon
    4. 2 Tbsp. coconut oil
    5. 1/4 cup pure maple syrup (or raw honey)

    Ingredients for Filling:

    1. 1 (15-oz.) can pumpkin puree
    2. 2 large eggs, lightly beaten
    3. 1 tsp. pure vanilla extract
    4. 1/4 cup pure maple syrup (or raw honey)
    5. 1/2 tsp. ground cinnamon
    6. 1/4 tsp. ground nutmeg
    7. 1/4 tsp. fine sea salt
    8. 2/3 cup evaporated nonfat milk

    Preparation for Crust:

    1. Preheat oven to 400° F.
    2. Grind quinoa in a clean spice or coffee grinder until finely ground.
    3. Place quinoa, walnuts, and cinnamon in a food processor; pulse until well mixed.
    4. Combine quinoa mixture, oil, and maple syrup in a medium bowl; mix well.
    5. Press mixture into 9-inch pie pan. Bake for 8 to 10 minutes or until golden brown. Cool.

    Preparation for Filling:

    1. Reduce oven temperature to 350° F.
    2. Combine pumpkin, eggs, extract, and maple syrup in a medium bowl; whisk to blend.
    3. Add cinnamon, nutmeg, salt, and milk; mix until just blended.
    4. Pour pumpkin mixture into cooled crust.
    5. Bake for 45 to 60 minutes, or until knife inserted in the center comes out almost clean. Cool completely on wire rack. Refrigerate until ready to serve

    Nutritional Information (per serving):

    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    203 8 g 3 g 41 mg 108 mg 28 g 3 g 15 g 6 g
    DESSERTS
  • Red Wine Poached Pears with Mascarpone
    Red Wine Poached Pears with Mascarpone
    (Makes 12 servings)

    Ani’s Chef Notes: “This is one of my signature dishes. It’s an easy-to-make crowd pleaser.”

    Total Time: 45 min.
    Prep Time: 10 min.
    Cooking Time: 35 min.

    Ingredients:

    1. 2 cups red wine
    2. 1/3 cup pure maple syrup
    3. 2 Tbsp. fresh lemon juice
    4. 1 tsp. ground cinnamon
    5. 6 firm Bartlett pears, peeled, cored, cut in half
    6. 12 Tbsp. mascarpone cheese

    Preparation:

    1. Bring wine, maple syrup, lemon juice, and cinnamon to a boil in large saucepan over medium-high heat.
    2. Reduce heat to medium-low. Add pears; gently boil, uncovered, for 10 to 12 minutes. Turn pears and continue cooking for an additional 8 to 10 minutes, or until pears are fork tender.
    3. Remove pears from liquid; gently boil for 5 to 10 minutes, or until reduced in half.
    4. Serve 1/2 pear with 1 Tbsp. cheese topped with wine sauce.

    Nutritional Information (per serving):

    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    169 7 g 4 g 18 mg 11 mg 21 g 3 g 14 g 1 g

    SALADS AND SOUPS

  • Butternut Squash Soup
    Curried Butternut Squash Soup
    (Makes 12 servings, about 1 cup each)

    Ani’s Chef Notes: “You don’t need to drench your veggies in oil to pull the flavors out. Instead, use minimal oil and ‘sweat’ the vegetables to increase flavor.”

    Total Time: 36 min.
    Prep Time: 10 min.
    Cooking Time: 26 min.

    Ingredients:

    1. 1 Tbsp. olive oil
    2. 1 medium onion, chopped
    3. 2 cloves garlic, finely chopped
    4. 1 thin slice fresh ginger, peeled, grated
    5. 10 cups cubed butternut squash (about 3½ lbs.)
    6. 1 tsp. sea salt
    7. 2 tsp. yellow curry powder
    8. 6 cups low-sodium organic vegetable broth
    9. 1 cup coconut milk

    Preparation:

    1. Heat oil in large saucepan over medium heat.
    2. Add onion, garlic, and ginger; cook, stirring frequently, for 3 to 5 minutes, or until soft and fragrant.
    3. Add squash, salt, and curry powder; cook, stirring frequently, for 3 minutes.
    4. Add broth. Bring to a boil. Reduce heat to low; cook, stirring occasionally, for 10 to 15 minutes, or until squash is soft.
    5. Place soup in a blender or food processor, in small batches; cover with lid and kitchen towel. Blend until smooth.
    6. Place blended soup back into saucepan. Add coconut milk; cook, over medium heat, for 2 to 3 minutes, or until heated through.

    Tip: Blend small batches of hot liquids in blender or food processor since they expand during the blending process, therefore increasing the chance of overflowing.

    Nutritional Information (per serving):

    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    113 5 g 4 g 0 mg 268 mg 17 g 3 g 4 g 2 g

About Monica Brown 238 Articles
I am a 29 year old married teacher and baechbody coach. I love trying to find ways to eat healthy most of the time and finding fun workouts where I don't feel like it is WORK.

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