Talking with Samantha Heller, Author of The Only Cleanse: A 14-Day Natural Detox Plan to Jump-Start a Lifetime of Health

Samantha Heller, M.S., R.D., CDN, is a nutrition expert who truly gets it! I was very excited to contribute some of my recipes to her new book and even more excited to sit down and ask her some questions about the concept behind The Only Cleanse.

Detox and cleanse diets are still wildly popular. How do you define “cleansing,” and what was your motivation for writing this book?

Samantha Heller: The only cleanse you need is the one with which you were born! The human body is cleansing itself every second of every day to keep us alive. The liver, kidneys, lungs, gastrointestinal tract and skin are brilliantly defending the body’s health, smacking down pathogens, detoxifying poisons and healing and repairing damaged cells. There is no such thing as a “cleanse” per se. We think of cleanses as fasting, juicing, teas or colonics that will detoxify our insides. But the real question is, what exactly do you think is being “detoxed”? How does this work from a physiological standpoint? The truth is, with these practices, there is not a shred of scientific evidence that anything is being cleansed or detoxed! What we need to do for optimal health is support our body’s natural ability to be healthy and “cleanse” itself. The Only Cleanse is a comprehensive, evidence-based guide to delicious healthy eating, managing stress, sleeping well and detoxifying your personal space such as your home and personal relationships.

There are many reasons I wrote this book. First, I wanted to deconstruct all the craziness that surrounds the notion of cleansing and detoxing. There are hundreds of thousands of websites selling all kinds of products and services that prey on people’s desire to be healthier or cure disease. While there are well-meaning people offering these services, there are also scammers — neither of which has any idea what they are talking about. At the scary end of the spectrum, I see patients who are denying traditional medical care for diseases like cancer, thinking they can detoxify the cancer “naturally” for a mere $10,000. I find this very distressing. In addition, people are starving themselves or taking over-the-counter teas or supplements or herbal enema preparations thinking they can cure disease or cleanse their bodies, all of which can land them in the emergency room with liver toxicity, kidney failure or cardiac arrhythmias. Let’s redefine the notion of cleansing to mean that we are supporting, respecting and enhancing our body’s innate, spectacular ability to keep us healthy.

There’s lots of talk in the nutrition world about the microbiome. What exactly is it, and how does it impact health?

SH: The microbiome is a very exciting, very hot area of research these days. On and in our bodies live trillions of microbes like bacteria and fungi. Don’t let this creep you out, because human life actually depends on these microscopic creatures for survival. They live on our skin, [and] in our ears, mouth and gastrointestinal tract. The Only Cleanse focuses on the gut microbiome, where trillions of microbes are helping us digest food, extract nutrients, manufacture disease-fighting compounds, amp up immunity and maintain the health of the entire body. These creatures rent space in our gastrointestinal tracts, and as landlords we need to feed and care for them. The Only Cleanse outlines which foods are best and worst for the gut microbiome.

In addition to being an experienced and well-respected registered dietitian, you are also an exercise physiologist. How does exercise factor into a lifetime of health?

SH: The human body is designed to move. When it doesn’t move regularly, it weakens
and gets sick. Exercise is almost the panacea to amazing health. Regular exercise fights just about every chronic disease, including cancer, heart disease, diabetes, obesity, depression, anxiety and dementia. Exercise is the best stress-busting, energy-pumping, sleep-promoting, brain-boosting activity you can do. So get off your fanny and let’s go!

Can you tell HE readers a little about the 14-Day Plan?

SH: The 14-Day Plan is a mostly vegan plan (with the exception of yogurt and honey) that includes recipes, menus, Mindful Moments, Space Cleansers and a step-by-step daily guide to help readers embark on a healthy lifestyle. Stress management, sleep hygiene [and] learning strategies for managing life’s difficulties, as well as plant-based eating, are all included.

It is a flexible plan that allows participants to modify recipes according to their tastes and needs, as well as being practical and realistic. The food plan is designed to minimize prep time and food waste and teach us how to make plant-based meals that are delicious.

Lentil Artichoke Soup

280 Calories per serving (serves 4-6)
A hearty soup your mouth will savor and your micro biome will love. Artichokes and lentils offer a hefty dose of gut-friendly fiber along with protein, vitamin C, antioxidants and more.

Ingredients
2 tablespoons olive oil
1/2 yellow onion diced
1 carrot sliced or diced
3 cloves garlic minced
1 tablespoon dried basil
1 tablespoon dried oregano
2 cups water
1/4 teaspoon crushed red pepper flakes (optional)
1 teaspoon kosher salt
1 bay leaf
1 cup dried red lentils
12 28-ounce cans fire roasted chopped tomatoes with juices
1 15-ounce can quartered artichoke hearts, drained, dice the
edible portions
1/2 bunch kale. Cut out ribs and julienne the leaves. Roll them up and make thin slices across the roll.

In a three-quart pot over medium heat, add the olive oil. Add the onion and sauté until fragrant and just translucent. Add the carrot and cook three or four minutes, stirring occasionally.

Add the garlic, basil, and oregano, and cook for about one minute. You do not want to burn the garlic. Add the water, pepper flakes, salt, bay leaf, and red lentils. Stir. Bring to a boil then turn down to a simmer and add the tomatoes with their juices, artichokes, and kale. Simmer for twenty minutes, until the lentils are tender but not mushy.

Remove the bay leaf and salt to taste.

Serve with a drizzle of extra virgin olive oil. Variation: Add one tablespoon of sherry or wine vinegar just before serving.

Samantha Heller, M.S., RDN, registered dietitian, exercise physiologist, health expert, motivational speaker, media expert, author, performer 

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

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Dairy-Free Creamers

If you don’t do dairy but love the silky mouthfeel of creamer in your coffee, you have options. The first thing to note, though, is that some nondairy creamers actually do have caseins (milk protein) in them, so if you’re vegan, look out for this. Here’s a roundup of six truly dairy-free creamers. Some of them come in several flavors, but for nutrition comparison, we stuck to the originals.

Silk Almond Creamer, Vanilla (pictured at top)
Silk’s new almond creamers come in two flavors: Vanilla and Caramel. Fans love the nutty vanilla flavor, but some find it too sweet (it delivers a full teaspoon of sugar per tablespoon).
Per serving (1 tablespoon): Calories 15; Fat 0.5 g (Saturated 0 g); Sugars 4 g
Price per pint: $2.69

SoDelicious Coconut Creamer
Some tasters find that coconut creamers have an acidic aftertaste and don’t fully “cream” coffee. You can also find this creamer in French Vanilla and Hazelnut.
Per serving (1 tablespoon): Calories 10; Fat 0 g, (Saturated 0 g); Sugars 1 g
Price per pint: $2.69

Silk Soy Creamer
Also available in Vanilla and Hazelnut, the original has a neutral flavor, although some have complained that it’s too thick.
Per serving (1 tablespoon): Calories 20; Fat 1.5 g (Saturated 0.5 g); Sugars 1 g
Price per pint: $2.49

Trader Joe’s Soy Creamer
TJ’s creamers are the best value around — selling for a full dollar less than their brand-name counterparts. Plus, this soy creamer gets fat from heart-healthy canola oil.
Per serving (1 tablespoon): Calories 15; Fat 1.5 g, (Saturated 0 g); Sugars 1 g
Price: $1.49 per pint

Trader Joe’s Coconut Creamer
How they manage to get a creamy-tasting creamer with only 5 calories and no fat is beyond us (although we think it might have something to do with the xanthan gum), but fans of the stuff are happy! Plus, TJ’s boasts that this creamer is milky-white and doesn’t curdle in coffee.
Per serving (1 tablespoon): Calories 5; Fat 0 g (Saturated 0 g); Sugars 1 g
Price per pint: $1.49

Organic Valley Soy Creamer (comes in original and French Vanilla)
Soybean oil provides the fat in this creamer, while inulin — a type of fiber — gives it body. It has a slightly nutty taste, according to reviews on the Web.
Per serving (1 tablespoon): Calories 15; Fat 1 g (Saturated 0 g); Sugars 1 g
Price per pint: $2.49

Kerri-Ann is a registered dietitian who writes on food and health trends. Find more of her work at kerriannjennings.com or follow her on Twitter @kerriannrd or Facebook.

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8 Ways to Eat Peppermint Right Now

This holiday classic can now be found in all kinds of delicious food and drink. Of course, some of the more decadent goodies have more calories than you think, so enjoy in moderation.

Starbucks Peppermint Mocha (pictured at top)
This holiday beverage is back! It’s made with espresso, steamed milk, sweet mocha and peppermint-flavored syrup, and it’s topped with whipped cream and dark chocolate curls. Order a tall nonfat drink with whipped cream (hey, it is the holidays!) for 310 calories, 9 grams of fat, 48 grams of carbohydrates, and 10 grams of protein. If you want to cut back on calories even more, order the short 8-ounce size.

Williams-Sonoma Peppermint Bark
If you don’t have time to make your own peppermint bark, order this gorgeously packaged one that’s available at Williams-Sonoma online only. The price ranges from $29 to $52.

Fran’s Dark Chocolate Mint Thins
Fran’s mint thins are made with dark chocolate and locally grown peppermint. One serving, four thins, is 96 calories, 7 grams of fat and 9 grams of carbohydrates. A 16-piece box of mint thins costs $10 online; you won’t be disappointed!

McCormick Pure Peppermint Extract
Add a touch of peppermint to cookies, cakes, or even a cup of hot chocolate or joe. It’s an easy way to add a ton of holiday flavor for very few calories.

Coffee-mate Peppermint Mocha Coffee Creamer
This peppermint-flavored coffee creamer is available only during the holidays, though it isn’t a very healthy choice.

Ghirardelli Peppermint Bark Hot Cocoa
This limited-edition cocoa is available only during the holidays. Just mix it with low-fat or nonfat milk and enjoy a cup.

Amoretti Peppermint Syrup
Add peppermint syrup to cocktails, coffee, eggnog and tea. You can also add it to muffin and cookie batters, or use it in a fruit salad. Amoretti’s syrup is GMO- and gluten-free and 32 calories per serving.

Teavana White Chocolate Peppermint Rooibos Tea
This caffeine-free tea has a richly sweet white chocolate flavor with a delightful peppermint finish. It’s available for a limited time and costs $40 per 8-ounce tin. Or you can stop by your local Teavana and order a cup from the to-go counter.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

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Gluten-Free Thanksgiving Leftover Recipes

Not all Thanksgiving leftovers are created equal. Sure, you could continue to reheat the same food for lunch and dinner for the next few days — after all, everyone loves a classic! Or, you can switch things up and make leftovers new again. In these recipes, cranberry sauce stays sweet in muffins, then goes savory for turkey tacos with carrot-jalapeno pickles. Pumpkin pie filling takes a spin in the blender, perfect for thickening your morning smoothie.

Cranberry Sauce Linzer Muffins
Makes: 10

1 1/2 cups gluten-free flour blend or flour
3/4 cup almond flour
1/4 cup maple sugar
3/4 teaspoon baking soda
1/8 teaspoon salt
1 cup plain low-fat yogurt
1 large egg, lightly beaten
1/2 cup unsalted butter, melted and cooled
1 teaspoon apple cider vinegar
Leftover cranberry sauce, for dolloping

Preheat the oven to 400 degrees F and line a 12-cup muffin tin with paper liners. In a medium bowl, mix the flour, almond flour, sugar, baking soda and salt. In a large bowl, mix together the yogurt, egg, butter and vinegar; fold in the flour mixture. Spoon the batter into the prepared muffin tin and dollop the tops with cranberry sauce; bake until golden and a toothpick inserted in the center comes out clean, about 20 minutes. Let cool in the pan for 5 minutes; transfer to a wire rack to cool completely.

Per serving: Calories 267; Fat 15 g (Saturated 6 g); Cholesterol 43 mg; Sodium 31 mg; Carbohydrate 31 g; Fiber 2 g; Sugars 7 g; Protein 5 g

Pumpkin Pie Breakfast Smoothie
Serves: 1

Leftover pumpkin pie filling or 1/2 cup pure pumpkin puree
3/4 cup unsweetened almond milk
1 tablespoon flaxseed oil
2 tablespoons almond flour
1/2 banana, frozen
1 teaspoon pumpkin pie spice, plus more for sprinkling
Coconut milk, frothed (optional)

Add all ingredients to a blender and puree until smooth. Top with the frothed coconut milk, if using, and sprinkle with pumpkin pie spice.
Per serving: Calories 328; Fat 24 g (Saturated 2 g); Sodium 163 mg; Carbohydrate 27 g; Fiber 9 g; Sugars 12 g; Protein 7 g

Turkey Carnitas Tacos with Chipotle Cranberry Sauce
Serves: 4

1 cup sliced carrots, cooked until tender and cooled
2 jalapeno peppers, sliced
1/4 cup white wine vinegar
Leftover turkey (about 2 cups), shredded
1 tablespoon olive oil
Leftover cranberry sauce (about 1 cup)
Chipotle peppers in adobo sauce (about 2 peppers, chopped, or to taste)
4 corn tortillas, toasted in a hot skillet
Red cabbage, shredded, for topping
Cilantro, for topping
Lime wedges, for serving
Place the carrot and jalapeno in a glass bowl or jar, cover with the vinegar and 1/4 cup water; refrigerate for about 1 hour.

Meanwhile, preheat the broiler to high heat. On a baking sheet, toss together the shredded turkey and olive oil; broil, turning occasionally, until browned and crisp, about 5 minutes.

In a small saucepan, heat the cranberry sauce together with the chipotle peppers until warmed through.

To serve, spread the chipotle cranberry sauce on each tortilla and top with turkey, carrot-jalapeno pickles, cabbage and cilantro; serve with the lime wedges.

Per serving: Calories 246; Fat 4 g (Saturated 0.5 g); Cholesterol 30 mg; Sodium 475 mg; Carbohydrate 39 g; Fiber 2 g; Sugars 3 g; Protein 14 g

Silvana Nardone is the author of the Silvana’s Gluten-Free and Dairy-Free Kitchen: Timeless Favorites Transformed.

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Don’t Throw That Out: Thanksgiving Edition

Cut down on waste and whip up some delicious creations (win-win!). Turn common Thanksgiving leftovers into these unexpected goodies.

Turkey
Sandwiches are an obvious option, but how about a veggie-filled salad for all that leftover turkey?
Turkey and Quinoa Salad (pictured at top)
Chinese Turkey Salad

Potatoes
Regular and sweet potatoes can be morphed into flavorful and satisfying sides like hash browns and potato cakes.
Sweet Potato Hash Browns with Green Onion Vinaigrette (pictured above)
Simple Smashed Potato Cakes

Breads
Don’t toss leftover biscuits, rolls and cornbread. A quick whirl in the food processor and you’ll have the best breadcrumbs ever. Use them to add flavor and crunch to roasted vegetables, or make your own seasoned version to bread fish and poultry.
Roasted Tomatoes with Breadcrumbs (pictured above)
Homemade Italian Breadcrumbs

Cranberries
Instead of a sweetener, use a few spoonfuls of prepared cranberry sauce in a smoothie. Also try incorporating leftover fresh (or frozen) cranberries into salad dressings and dipping sauces.
Cranberry Horseradish Cream (pictured above)
Beet Strawberry Cranberry Smoothie

Canned Pumpkin
Make a festive post-holiday breakfast or a spicy soup for lunch later in the week by using canned pumpkin puree.
Pumpkin Cinnamon Pancakes (pictured above)
Cumin Pumpkin Soup

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

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Butternut Squash Frittata with Fried Sage and Gruyère

Just in time for all of your Thanksgiving guests, sage and butternut squash are combined into a colorful frittata that makes a great breakfast dish for a crowd. A frittata is my go-to dish for entertaining when I have friends in town and need something that’s quick and easy yet still company-worthy. Frittatas don’t take too much time to put together and are a pleasant brunch treat. Packed with protein, this no-fuss frittata will keep you satiated for hours, making it perfect for busy weekends.

I always have cubed butternut squash in my fridge, ready to go at a moment’s notice. Whether I am stirring it into risotto, roasting it for a salad or using it in this frittata, winter squash is a nutrient powerhouse. The vibrant orange color signals that butternut squash is packed with carotenoids, nutrients that help prevent against heart disease. A one-cup serving also supplies nearly half of your daily vitamin C requirement.

This frittata is an impressive but easy dish, so there’s no need to relegate it just to a morning meal. Pair with a simple arugula salad for a delicious lunch or dinner option.

Ingredients
5 eggs
4 egg whites
1/2 cup 1% milk
2 cloves garlic, minced
3/4 teaspoon salt, divided
Freshly ground pepper
1/4 teaspoon freshly grated nutmeg
3/4 cup freshly grated Gruyère, divided
2 tablespoon olive oil, divided
1 small onion, finely diced
2 cups finely diced butternut squash
8 fresh sage leaves, chopped

Directions
Preheat the oven to 350 degrees F.

In a large bowl, whisk together the eggs, egg whites, milk, minced garlic, 1/4 teaspoon salt, a pinch of freshly ground pepper, nutmeg and 1/2 cup Gruyère.

Heat 1 tablespoon oil in a cast-iron skillet or oven-safe saute pan over medium heat. Add the onion and cook until soft and translucent, about 5 minutes. Add in the squash and remaining salt and stir together. Reduce heat to medium-low and cook, stirring often, until squash is fork-tender, about 10 to 12 minutes.

Reduce heat to low. Gently arrange the butternut cubes in an even layer on the bottom of the skillet. Whisk the egg mixture into the pan to cover the squash, and top with remaining cheese.

Place the pan in the oven and cook until the middle is just barely set, about 18 to 25 minutes.

While the frittata is baking, fry the sage. Heat remaining tablespoon olive oil in a medium skillet over medium heat. Add the sage and stir often until the sage gets crispy but not burnt. Remove from skillet and set aside.

Once the frittata is done, sprinkle with fried sage on top and slice into 6 wedges. Enjoy warm or at room temperature.

Per serving: Calories 196; Fat 13 g (Saturated 8 g); Carbohydrate 8 g; Fiber 1 g; Sugars 3 g; Protein 12 g

Alex Caspero MA, RD, RYT is a Registered Dietitian Nutritionist and Yoga Teacher. She is the founder of Delish Knowledge (delishknowledge.com), a resource for healthy, whole-food vegetarian recipes. In her private coaching practice, she helps individuals find their “Happy Weight.”

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20 Salted Caramel-Flavored Foods (It’s the New Pumpkin Spice)

Salty plus sweet has been on trend for a while, and nowhere is its popularity more apparent than in the explosion of salted caramel-flavored foods. So popular is the flavor that even healthy foods are getting in on the action. Here’s a roundup of our latest salted caramel sightings in the healthy-food aisle:

Gluten-Free Pita Chips (pictured at top)
Toufayan’s new line of crunchy pita chips is a welcome snack for anyone steering clear of gluten. Salted caramel is one of three flavors they’ve launched (sea salt and lime are the others). Popcorn-based Popchips now come in a salted caramel flavor that reminds us of kettle corn. (While we can’t in good conscience add this to our “healthy” list, it’s worth noting that Lay’s is making salted caramel potato chips. Salted caramel potato chips! It’s real.

Kale Chips
Sensing that the caramel madness might not end there, on a whim we sought out salted caramel kale chips. We found them (Kandy Kale, by Alive & Radiant), although for some reason they’ve been discontinued.

Greek Yogurt
It makes sense that the most-popular style of yogurt (Greek) would take on this trendy flavor. We’ve spotted salted caramel Greek yogurt from Stonyfield and Chobani. Lifeway is also making a salted caramel kefir.

Regular Yogurt
Not to be left out of what’s on trend, Noosa yogurt isn’t Greek but it is featuring a new salted caramel flavor (available in January).

Tea and Coffee
Not even tea or coffee is exempt from the salted caramel treatment. If you like the flavor of salted caramel, without the extra grams of sugar that often entails, try one of these flavored (not sweetened) beverages: Twinings Salted Caramel green tea, Bigelow Salted Caramel black tea, or salted caramel-flavored coffee beans.

Energy Bars
If you like bars and you like salted caramel, you’re in luck. There’s no shortage of bars sporting the flavor this season: Luna and Clif are among the adopters.

Almonds
Step aside, honey-roasted peanuts; hello, salted caramel-flavored almonds. Brought to you by Blue Diamond, these sweetened nuts deliver less than a teaspoon of sugar per ounce — not bad.

Peanut Butter
It’s been a hotly contested product. Adored by some, loathed by others (and not really given our seal of approval, since it’s not our preferred “natural” peanut butter), Skippy’s salted caramel peanut butter is in season. Supplies are limited and will be on shelves only through the end of the year.

Sunflower Seeds
Are you sensing a trend? Salted caramel pairs with anything snacky, especially nuts and seeds, including Spitz sunflower seeds.

Granola Bars
Kind and Nature Valley are two brands currently selling salted caramel granola bars.

Energy Gel
Training for a marathon, but really need a shot of salted caramel? GU has you covered.

Frozen Desserts
So Delicious’s cashew milk-based, salted caramel cluster frozen dessert is one to try. Skinny Cow is taking a turn with salted caramel frozen Greek yogurt bars, while Dannon’s Oikos brand is also featuring salted caramel frozen yogurt.

Kerri-Ann is a registered dietitian who writes on food and health trends. Find more of her work at kerriannjennings.com or follow her on Twitter @kerriannrd or Facebook.

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5 Kid-Friendly, Healthy Food Crafts for Thanksgiving

Keep little hands busy during your next holiday gathering with these food-based crafts.

Candy Necklaces (pictured at top)
Turn candy into wearable art — it’s a lot better for your teeth.

Trifled Nuts
Use nuts and dried fruit to create an autumnal tablescape. Hand out little bags for guests to make take-home goodies.

Veggie Turkey
Turn a pile of fresh veggies into a colorful Thanksgiving centerpiece like this turkey. When finished, use the veggies to make a salad, batch of soup or tray of roasted vegetables.

Popcorn Wreath
String this whole grain onto strands of thread to create fun and whimsical door decor.

DIY Dessert
Not every craft needs to be made of fruits and veggies. Let each guest at the kids’ table assemble his or her own portion-controlled dessert with Giada’s Thanksgiving Turkeys recipe.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

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5 New Superfoods to Get on Your Holiday Table

Holiday dinners get a bad rap for being unhealthy occasions rife with overindulgence. And while that may be true to some extent (think bottomless cups of eggnog or all-you-can eat dessert buffets), holiday eating can actually be surprisingly healthy. In fact, think of your upcoming gathering as an opportunity to experiment with superfoods that taste delicious and add a nutritious boost to your holiday dishes.

Freekeh (pictured at top)
This trendy grain comes from wheat that’s harvested when it’s young and green. And because of its early harvest, it packs more fiber and nutrients (such as protein, magnesium and potassium) than mature wheat. In fact, a serving has three times as much fiber as the same amount of brown rice. “It’s similar in taste and texture to barley,” says Lauri Wright, Ph.D., R.D., a spokesperson for the Academy of Nutrition and Dietetics. “That makes it a great addition to a Thanksgiving dinner pilaf.”

Celeriac
More commonly called “celery root,” this vegetable is low in carbohydrates and high in vitamin C and potassium. Because it takes on a creamy texture — and has a sweet, nutty flavor — when cooked, mashed or pureed, celeriac is great a side dish to serve with your Thanksgiving turkey. It’s equally delicious roasted along with other seasonal root vegetables (see recipe).

Rutabaga
This root vegetable is part of the brassica family — which also includes broccoli, cauliflower and Brussels sprouts — known for its high concentration of cancer-fighting phytonutrients called glucosinolates. “Try mashing cooked rutabagas with a bit of plain Greek yogurt for a healthy alternative to traditional mashed potatoes,” suggests Wright. You can also roast them.

Kefir
“Fermented foods are trendy now, and with good reason,” says Mary Ryan, R.D., of Beyond Broccoli nutritional counseling in Jackson, Wyo. “They are a rich source of the beneficial bacteria called probiotics that are essential for keeping your gut healthy.” Replace the milk in your eggnog recipe with kefir and you’ll give that holiday indulgence a healthy probiotic boost.

Hemp Seeds
These little nutritional powerhouses pack a good amount of protein and Omega-3 oils. “They are also a complete protein — with all nine essential amino acids — making them a boon for vegans,” says Ryan. They have a mild taste and don’t need to be ground (like flax). Try sprinkling them on top of your holiday salad or vegetable side dishes for a bit of extra crunch and a lot of extra nutrients.

Sally Wadyka is a Boulder, Colorado-based journalist who writes about nutrition, health and wellness.

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The 5 Worst Calorie Offenders on Your Thanksgiving Table

Although Thanksgiving fare is made from an array of healthy ingredients, oversize portions and gobs of butter and oil can make anybody’s pants button pop. These five dishes are the worst calorie offenders on your turkey day table.

Mashed Potatoes

A traditional serving of mashed spuds can have about 400 calories. Don’t blame the potatoes for all those calories — many come from tons of added butter and heavy cream. One tablespoon of butter has about 100 calories. If a recipe calls for one stick, that’s 800 extra calories for the recipe.

To Lighten Up:
Use a combo of potatoes and parsnips for your mash.
Cut back on the butter — you don’t need more than one or two teaspoons per serving.
Use whipped butter instead of stick butter, which has fewer calories per serving.
Instead of heavy cream, use whole milk.

Recipe to Try: Smashed Potatoes with Sour Cream and Chives

Stuffing
One cup of traditional stuffing, often made with piles of sausage, has about 475 calories. Although it may not seem like a lot of calories for one dish, remember your table is filled with several sides alongside the turkey, plus all those pies.

To Lighten Up:

Use 1/2 to 1 ounce of meat per serving.
Reduce the butter and use low-sodium chicken stock for additional moisture.
Use 100 percent whole-grain bread instead of cornbread or white bread.
Add fruit like apple or pears for extra nutrition.

Recipe to Try: Herb and Apple Stuffing

Green Bean Casserole
A typical Thanksgiving green bean casserole can contain a whopping 550 calories per serving. That’s due to piles of cheese, gobs of heavy cream and that crunchy fried onion topping.

To Lighten Up:
Instead of using heavy cream, make your own creamy sauce using a combo of low-fat milk and cornstarch or flour.
Cut back on the cheese and aim for 2 tablespoons per serving.
Instead of topping with fried onions, use sauteed onions and panko breadcrumbs.

Recipe to Try: Green Bean Casserole — Slimmed

Canned Cranberry Sauce
Canned jellied cranberry sauce has 110 calories per 1/4-cup serving. But it’s not the calories that are so scary. Some popular brands are made of these ingredients: cranberries, high-fructose corn syrup, water and, yup, more corn syrup. And 1/4 cup contains a whopping 21 grams of sugar!

To Lighten Up:
Control the sugar by making your own, which takes 10 to 15 minutes, plus chilling time in the refrigerator.
If you’re set on canned cranberry sauce, look for brands made without high-fructose corn syrup.

Recipe to Try: Fresh Cranberry Relish

Pecan Pie
Pecan, pumpkin, sweet potato and apple pie are traditional favorites. Although apple and pumpkin pie both have about 400 calories per serving, pecan pie can rack up 500 or more because of the nuts. Make it a la mode with 1/2 cup of vanilla ice cream and you’re talking closer to 650 calories per serving.

To Lighten Up:
Instead of using a whole pie crust, use half to make a galette (an open-faced tart).
Decrease the butter on the filling.
Use fewer pecans — about half or even one-quarter than called for in the recipe.

Pie Recipes to Try:
Apple Pie with Perfect Pie Crust
Pumpkin Pie — Slimmed
Rustic Apple Pie with Dried Cherries

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

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