Healthy Thanksgiving

Leave it to America to have a hoiday based on overeating high carb foods. Many dished contain gluten. Thanksgiving dinner is a very high carb meal that contributes to insulin resistance. The majority of Thanksgiving dinner is carbs. Ever wonder why you feel so tired after Thanksgiving dinner? Dangers of overeating. Causing the stomach to expand and lead to weight gain. Serve a vegetable!

Healthier Thanksgiving Classics


should be an organic turkey and use beneficial, organic seasonings.


  • 1 12-20 pound turkey
  • 1 onion , peeled and quartered
  • 1 lemon , quartered
  • 1 Tbsp fresh organic rosemary 
  • 1 Tbsp fresh organic thyme 
  • 1 Tbsp fresh organic sage

For the herb butter:

  • 1 cup organic, raw butter , softened
  • 1 tsp salt
  • 1/2 tsp freshly ground black pepper
  • 6-8 cloves organic garlic , minced
  • fresh chopped herbs



  1. If the turkey is frozen: Thaw in the fridge, 24 hours for every 5 pounds of Turkey. I like to give myself 1 extra day, just to be safe.
  2. Remove the thawed turkey from the fridge 1 hour before roasting, to let it come to room temperature.
  3. Adjust your oven rack so the turkey will sit in the center of the oven. Preheat oven to 325 degrees F.
  4. Make the herb butter by combining room temperature butter, minced garlic, salt, pepper, one tablespoon fresh chopped rosemary, one tablespoon fresh chopped thyme, and half a tablespoon of fresh chopped sage. (You’ll use the remaining fresh herbs for stuffing inside the cavity of the turkey)
  5. Remove turkey from packaging and remove the neck and giblets from the inside the cavities of the bird. (Reserve them for gravy, if you want, or discard them). Pat the turkey very dry with paper towels.
  6. Season the cavity of the turkey with salt and pepper. Stuff it with the quartered lemon, onion and apple and leftover herbs.
  7. Use your fingers to loosen and lift the skin above the breasts (on the top of the turkey) and smooth a few tablespoons of the herb butter underneath.
  8. Tuck the wings of the turkey underneath the turkey and set the turkey on a roasting rack inside a roasting pan*.
  9. Microwave the remaining herb butter mixture for 30 seconds (it doesn’t need to be completely melted–just really softened). Use a basting brush to brush the remaining herb butter all over the outside of the turkey, legs and wings.
  10. Roast at 325 degrees F for about 13-15 minutes per pound, or until internal temperature (inserted on middle of thigh and breast) reaches about 165 degrees. 
  11. (I remove the turkey from the oven once it reaches 160 degrees. Then, I tent it with foil, and let it rest on the counter. It will continue cooking under the foil, to reach 165 degrees F.)
  12. ***Check the turkey about halfway through cooking, and once the skin gets golden brown, cover the top of the turkey with tinfoil, to protect the breast meat from overcooking. Alternately, you could start cooking the turkey with it tented in foil, then during the last hour or so of cooking you can take the foil off to let the turkey brown.
  13. Allow turkey to rest for 20-30 minutes before carving.
  14. Reserve any drippings and juice remaining in your roasting pan to make turkey gravy.


    1. Preheat oven to 350 degrees. Place turkey breast-side up on a roasting rack. Tuck wings under and remove anything inside cavity.
    2. In a bowl, combine olive oil, turmeric, smoked paprika, sea salt, black pepper, minced garlic and lemon zest and stir to form a paste. Using your hands or a spoon, smear turmeric mixture over turkey.
    3. Place vegetable broth in bottom of roasting pan. Slice lemons used for zest in half and place in cavity of turkey. Stick meat thermometer into thickest part of turkey and place turkey on lowest rack in oven.
    4. Every 30 to 45 minutes, baste turkey and after 1 1/2 hours, check  temperature of turkey. If turkey is browning too fast, cover top with tinfoil. Bake until turkey reaches at least 165 degrees in all parts.
    5. When turkey is done, remove rack with turkey from roasting pan and set aside. Cover turkey with tinfoil and allow to rest for 10 to 15 minutes before slicing.


You can make gluten free gravy exactly the same way that you make your regular gravy and just use gluten free flour. I promise you that nobody will be able to tell the difference!


  • 3 tbsps Organic, raw butter
  • 3 tbsps Ap gluten-free flour 
  • 1 cup turkey pan drippings
  • 2 cups chicken or turkey broth
  • Kosher salt
  • Freshly ground black pepper
  • 1 tsp minced fresh organic thyme leaves
  • 1 tsp minced fresh organic sage leaves


    1. In a small sauce pan over medium heat, melt butter. Whisk in flour and cook for 1 minute until the mixture is golden, then whisk in pan drippings. (If you have more than a cup of drippings, use it and reduce the amount of broth!)
    1. Bring mixture to a boil and simmer gently until the it has thickened slightly, adding more broth to thin out as needed.
    1. Stir in fresh herbs and season with salt and pepper. Simmer to 10 minutes, gradually adding more stock if the gravy is too thick. Taste and season with more salt and pepper if necessary.

Mashed potatoes

use a milk alternative and organic, raw butter. 


  • 1 1/2 lbs organic Yukon Gold potatoes, peeled and cut lengthwise into quarters
  • 1/2 tsp salt
  • 4 tsps organic heavy cream
  • 2 Tbsps organic, raw butter
  • 1 Tbsp coconut milk 
  • Salt and pepper


  1. Cook the potatoes:
    Place the peeled and cut potatoes into a medium saucepan. Add cold water to the pan until the potatoes are covered by at least an inch. Add a half teaspoon of salt to the water.
    Turn the heat to high and bring the water to a boil. Reduce the heat to low to maintain a simmer, and cover. Cook for 15 to 20 minutes, or until you can easily poke through the potatoes with a fork.
  2. Prep the butter and cream:
    While the potatoes are cooking, melt the butter and warm the cream. You can heat them together in a pan on the stove or in the microwave.
  3. Drain and mash the potatoes:
    When the potatoes are done, drain the water and place the steaming hot potatoes into a large bowl. Pour the heated cream and melted butter over the potatoes.
    Mash the potatoes with a potato masher. Then use a strong wooden spoon (a metal spoon might bend) to beat further.
    Add milk and beat until the mashed potatoes are smooth. Don’t over-beat the potatoes or the mashed potatoes will end up gluey.

Salt and pepper to taste

Macaroni and cheese

To avoid gluten you can use a gluten free noodle instead but to go a step further why not try cauliflower mac and cheese! Instead of just getting rid of the bad component of the mac and cheese, replace it with a beneficial one! And use raw milk cheese. This is the least processed type of cheese. Also using an organic, raw butter and a milk alternative will also be beneficial.


  • 8 cups chopped cauliflower florets (½ pieces)
  • 1 Tbsp  raw, organic butter
  • 2 tsp grape seed oil
  • ¼ cup minced organic onion
  • 3 Tbsp ap gluten-free flour
  • 2 cups unsweetened coconut milk
  • 7 oz grated raw cheddar cheese
  • ½ tsp salt


  1. Preheat the oven to 400ºF.
  2. Place 1 inch of water in a large pot with 1 teaspoon salt and bring to a boil. Add the cauliflower and cook until tender crisp, 6 to 7 minutes. Drain and set aside in a large bowl.
  3. Heat butter and oil in a large saucepan over medium heat. Add onions and cook about 2 minutes.
  4. Stir in flour. Reduce heat to low and cook, stirring continually 3 – 4 minutes, to cook out the flour.
  5. Add the milk and continue whisking, raising heat to medium-high until it comes to a boil and becomes smooth and thick, about 2 minutes stirring; season with 1/2 teaspoon salt and black pepper.
  6. Once it becomes thick, remove from heat completely onto another burner if possible. Add the cheddar cheese, 1/4 cup at a time mixing well until cheese is all melted.
  7. Stir in cooked cauliflower, then pour into a baking dish and bake until bubbly and golden, about 15 to 20 minutes. Then broil 2 minutes, or until the top is slightly browned.


Cranberries are overall pretty healthy and low in sugar but at thanksgiving we serve them covered in sugar. Instead of sweetening your cranberries with sugar try sweetening them with stevia instead this year. Stevia is a natural sugar alternative that does not have calories or carbs. It is derived from and plant and is the best no calorie/carb sugar alternative that there is. 


  • 3 cups Fresh organic cranberries
  • 1 cup cold water
  • 1 cup Stevia
  • 2 clementine peelings


  1. In a strainer, place cranberries and rinse with cold water. Allow to drain.
  2. In a medium saucepan pour the cold water and Stevia
  3. With a wooden spoon, stir the water and sweeteners until mostly dissolved.
  4. Bring the pot to a boil, while stirring to finish dissolving the sweeteners.
  5. Once boiling, add the peelings from the Clementines or the Orange.
  6. Boil for 5 minutes. Stir occasionally. Reduce the heat if needed to simmer boil, not boil over.
  7. Remove the peelings from the pot with a slotted spoon.
  8. Once the peelings have been removed from the pot, add the cranberries and bring the pot back to a boil.
  9. When the sweetener and cranberries begin to boil, reduce the heat and continue to gently simmer boil for 5 minutes. Stir frequently to prevent it from sticking.
  10. By the end of 5 minutes, the cranberry skins will have popped, and the whole mixture will be thickened. Remove from the heat.
  11. Now cool the mixture completely at room temperature.
  12. Once cooled, refrigerate the now completed Whole Berry Cranberry Sauce sweetened with Stevia in a covered dish.

Green bean casserole 


  • 2 lbs fresh green beans cleaned 
  • 3 cups Amy’s organic mushroom bisque soup


  • 1 ½ cups gluten-free bread crumbs
  • 4 Tbsp organic, raw butter melted
  • 2 oz finely grated organic Parmigiano-Reggiano cheese
  • 1 ½ cups gluten-free crispy fried onions 


  1. Preheat your oven to 375°F. Grease a 9-inch by 13-inch baking dish, and set it aside.


  1. Bring a large stockpot of salted water to a boil, and add the prepared fresh green beans. Boil until the beans are bright green and almost fork tender (about 3 minutes).
  2. Drain the beans of the water, and scatter on clean paper towels to drain.
  3. Blot the beans dry, return them to the large stockpot or a large bowl, and set it aside.
  4. Pour the cream of mushroom soup over the blanched green beans. Stir gently to coat the beans in the cream sauce (without crushing any of the beans). Add about 3/4 of the optional grated cheese, and mix to combine.
  5. Pour the entire contents of the stockpot into the prepared 9-inch by 13-inch baking dish. Spread into an even layer, and then scatter the remaining mushrooms on top in an even layer. (See Recipe Notes)
  6. Sprinkle about half of the remaining optional cheese on top of the mushrooms.
  7. See Recipe Notes for make-ahead instructions.


  1. In a small bowl, combine the bread crumbs with the melted butter, and stir to combine.
  2. Scatter the bread crumbs evenly over the top of the green bean mixture in the baking dish. Top with the remaining optional cheese.
  3. Place the baking dish in the center of the preheated oven, and bake until the topping is lightly golden brown and the sauce is bubbling (about 15 minutes).
  4. Remove from the oven and top with the crushed crispy fried onions. Press the onions down gently, and serve immediately.


Gluten free stuffing can be made the same way that you would make it normally but use gluten free bread. 


  • 1 (24 oz.) loaf  gluten-free bread
  • ¾ cup organic, raw butter 
  • 1 medium yellow onion, chopped
  • 4 sticks celery, thinly sliced
  • 1 ½ tsp organic dried thyme leaves
  • ½ tsp organic ground sage
  • ½ tsp rosemary
  • 1 tsp salt
  • ½ tsp pepper
  • 2 cups chicken, turkey, or veggie broth 


  1. Let bread slices air dry for 1 to 2 hours OR for up to 2 days depending on how dry it is, then cut into 1-inch pieces.
  2. In a Dutch oven over medium heat, melt butter. Add onion and celery and cook until the onion is soft and translucent.
  3. Stir in thyme, sage, rosemary, salt, and pepper. You can add more seasonings if you like.
  4. Add bread cubes and mix until evenly coated.
  5. Drizzle broth over the bread mixture and toss until well mixed. See notes below for finishing it on the stove.
  6. Bake in a greased 2.5 qrt casserole dish at 350°F (180°C) for 35 to 45 minutes. If you are stuffing a turkey, leave out the broth, the juices from the turkey will moisten it

Pumpkin Pie

make a crustless pie. 


  • coconut oil 
  • 1 tsp ground cinnamon
  • ½ tsp ground ginger
  • ¼ tsp cloves
  • ⅛ tsp freshly grated nutmeg
  • ¼ tsp salt kosher salt or sea salt
  • 1 ½ tbsps almond flour
  • 2 tsp vanilla extract
  • ½ cup pure, organic maple syrup
  • 2 organic eggs
  • 1 organic egg yolk
  • 15 oz canned organic pumpkin puree
  • 12 fl oz evaporated coconut milk 

To Serve

Sweetened whipped cream optional


  1. Preheat oven to 300°F and butter a glass porcelain 9 inch pie dish, OR 5 mini pie dishes (1 cup capacity), OR 9 ramekins (½ cup ramekins).
  2. In a large bowl, whisk together the cinnamon, ginger, cloves, nutmeg, salt and cornstarch. Whisk this mix until there are no lumps in the cornstarch.
  3. Add half of the maple syrup and whisk it in until the cornstarch is completely dissolved and there are no lumps. Then add the rest of the maple syrup and the vanilla and mix well.
  4. Add the 2 eggs and yolk, and whisk to combine.
  5. Add the pumpkin puree and whisk until it’s mixed in well.
  6. Stir in the evaporated milk. Make sure that the evaporated milk is also mixed in well.
  7. Pour the prepared pumpkin custard into the 9 inch pie dish. Knock the pie dish on a hard surface like your kitchen counter firmly (don’t break the dish though!), a couple of times, to remove any air bubbles. 
  8. Place the pie dish in the preheated oven and bake for 60 – 70 minutes, rotating the pie dish halfway through the cooking time (30 minutes).
  9. If you have a thermometer, check for an internal temperature of 165 – 170°F in the middle of the pie. If you don’t have a thermometer, remove the pie from the oven while the middle still seems a bit runny or jiggly, but the edges are set – this should take between 60 – 70 minutes.
  10. Remove the pie dish from the oven and keep it in a cool, dry place to cool down, UNCOVERED. When the pie has completely cooled to room temperature, cover the pie dish and refrigerate overnight. Keep the pumpkin pie pudding in the fridge until you’re ready to serve.
  11. Slice the crustless pumpkin pie pudding into 8 – 10 servings, and serve with sweetened whipped cream and a drizzle of maple syrup (optional). 

Sweet potatoes

sweet potatoes and a great option but at thanksgiving people typically cover them in sweets and that are loaded with sugar. This year try making a savory sweet potato dish instead to cut down and your carbohydrate and sugar load this thanksgiving. 


  • 3 Tbsps butter, melted
  • 3 Tbsps olive oil
  • ½ tsp fresh rosemary
  • ¼ tsp garlic powder
  • 3 lbs sweet potatoes, peeled and sliced thinly
  • 1 shallot, peeled and sliced thinly
  • Kosher salt and freshly cracked black pepper, to taste


  1. Preheat oven to 400 degrees F.
  2. Combine melted butter, oil and crushed rosemary in a small bowl. Pour 2 tablespoons of butter-oil mixture in the bottom of a 2-quart baking dish. Arrange potato slices vertically in the dish. Add a sliver of shallot between every few slices of potato. Brush top with remaining butter-oil mixture. Season generously with salt and pepper.
  3. Cover dish with foil and roast for 1 hour, covered, until potatoes are tender (If your potato slices are thicker than shown, you may need to increase cooking time). Increase oven heat to 450 degrees F. Remove foil and roast another 10-15 minutes, until tops of potatoes are browned and crisp.
  4. Enjoy!




  • 3 cups ap gluten-free flour
  • 1 tsp salt
  • 1 ½ tsps xanthan gum ,leave out if your flour already has it in it
  • 1 ¾ tsps rapid yeast/instant yeast 
  • 1 ¼ cups warm unsweetened coconut milk (110°F-115°F) ,
  • ¼ cup organic, raw butter, softened
  • 2 organic eggs ,room temperature
  • ½ cup honey
  • 1 tsp apple cider vinegar
  • 2 Tbsps Organic, raw butter, melted


  1. In a large bowl add the gluten-free all-purpose flour, salt, and xanthan gum (leave out if your flour already has it).
  2. Add the yeast to the gluten-free flour mix by making a little hole with your finger in the flour and pour the yeast into the hole.
  3. Warm the milk to 110°F-115°F. I microwave the milk in a large glass measuring cup for 1:30. I also use a thermometer to check the temperature. If your milk is too hot it will kill the yeast. Pour warm milk over the yeast.
  4. Add the softened butter, eggs, apple cider vinegar, and honey to the bowl and mix until fully combined. (2-3 minutes) You may need to scrape the sides down to make sure all of the flour is mixed well with the ingredients. I like to use my dough attachment to my KitchenAid mixer, but you can use the paddle attachment. The dough will be sticky.
  5. Spray two 9 inch cake/pie pans with gluten-free cooking spray. I like to use metal pans, but you can use a glass pan.
  6. Using an ice cream scoop place the dough balls into the pans. Spray your ice cream scoop with gluten-free cooking spray to help the dough not stick. 
  7. Take a small spatula and smooth out the tops of the dough.
  8. You should have 8 dough balls around each pan and 1 dough ball in the center. This recipe makes 18 rolls.
  9. Cover the pans with a kitchen towel and allow to rise in a warm place for 1 hour.
  10. Pre-heat your oven to 400°F.
  11. Bake the rolls on the middle rack for 14-16 minutes. They will turn a nice golden light brown. Please watch your oven because all ovens are different.  The temperature of the rolls, it should measure 200°F internally.
  12. Melt 2 tablespoons of butter and brush the tops of the rolls before serving. Enjoy!
  13. The rolls are best when eaten warm. If you have any left-overs store in an air-tight container and reheat before eating. 

Thanksgiving vegetable recipes

Roasted greek vegetables


  • 2 sweet bell peppers red orange
  • 2 medium yellow squash diced
  • 3 medium zucchini diced
  • 1/2 cup cherry tomatoes
  • Olive oil
  • 2 Tbs Greek Seasoning
  • 1 Tbs minced garlic


  1. Preheat oven for 450 F.
  2. Chop vegetables
  3. Arrange vegetables on a baking tray and drizzle with olive oil, Greek Seasoning mixture, and minced garlic.
  4. Bake for 20-25 minutes until tender and browning on top.


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