Save 1,273 calories and 92 grams of fat over the traditional version with this healthy Thanksgiving dinner makeover.

With all the great Thanksgiving dishes to taste, chances are you’ll eat far more calories on Turkey Day than you would at a typical dinner. But if you just have a light breakfast and lunch or snack, our version of the big meal, which has less than half the calories and a quarter of the fat of a traditional Thanksgiving meal, can easily fit into a healthy 1,500- to 2,000-calorie day. With a few simple changes to the classic Thanksgiving menu, our healthy Thanksgiving menu – which still includes turkey, gravy, stuffing, sweet potatoes, onions, green beans and pumpkin pie – saves 1,273 calories and 92 grams of fat over the traditional version.

1. Turkey - Calories Saved: 199
Turkey doesn’t need butter or brining to be a success. The typical antidote to dry, boring turkey is to slather it with butter, which adds saturated fat, or to brine it, which starts several days in advance and is messy. Our simple solution this year is to use a rub made with miso to add a subtle, savory flavor to the turkey. Miso is a paste made from fermented soybeans; it can be found near tofu at most supermarkets.

Healthy Recipes to Try:

• EatingWell's Best Thanksgiving Turkey Recipes 
• Leftover Turkey Recipes & Leftover Chicken Recipes

2. Gravy - Calories Saved: 64

Citrus brightens up gravy. There’s no need to add fat to a gravy. Just a squeeze of fragrant Meyer lemon makes this easy pan gravy extraordinary. Meyer lemons taste like a cross between a regular lemon and an orange; they add perky citrus flavor to both the gravy and the roasted-garlic-and-lemon-rubbed turkey. They’re in season starting in November; find them at well-stocked supermarkets.

Healthy Recipes to Try:

• Delicious Gravy Recipes 
• 4 Secrets for Smooth Gravy

3. Creamed Onions - Calories Saved: 181

Creamed onions don’t need cream. It’s easy to lighten up creamed onions by using less butter and opting for low-fat milk instead of cream. But the real magic in this recipe is that we roast the onions before adding them to the sauce. This step caramelizes the onions and intensifies the flavor, which you may find sadly lacking if you go back to a traditional version.

Healthy Recipes to Try:

• Easy Thanksgiving Side Dishes
• Holiday Side Dish Recipes

4. Sweet Potato Casserole - Calories Saved: 403

Sweet potatoes need not taste like dessert. If you didn’t know better, it would be easy to mistake the classic marshmallow-topped sweet potato casserole for a dessert instead of a side dish. So we cut the butter and sugar and use evaporated milk for creaminess and crushed pineapple (with just 2 tablespoons of brown sugar) for a mellow touch of sweetness. Plus we skip the marshmallows and top it with meringue. The result: we cut more than 400 calories and 15 grams of fat per serving.

Healthy Recipes to Try:

• Easy Thanksgiving Casserole Recipes
• Easy Thanksgiving Side Dishes
• Easy Sweet Potato Recipes
• Holiday Side Dish Recipes

If you want to know all about this how to cut calories for your thanksgiving dinner just go directly to all above link or you can go to www.eatingwell.com

Happy Thanksgiving........

 

 Panzanella
serves 6 as a side or 2 as a main

you will need:
2 cups day old peasant bread, cubed and lightly toasted
1 large cucumber, peeled and cubed
2 - 3 tomatoes cubed
handful of basil torn into bite sized pieces
1/4 cup good quality olive oil
2 - 3 tbsp balsamic vinegar
1 tsp flaky sea salt

 

assembly:
cube bread and toast until lightly golden. transfer to a larger bowl and set aside.
peel and cube your cucumbers and add to the bowl - core and cube tomatoes adding to the bowl as you go. drizzle olive oil and balsamic over the cukes, tomatoes and bread- tossing all ingredients until well coated.
hand tear the basil into bite sized pieces, removing any large stems. toss to distribute basil- sprinkle with salt and toss again.

allow to sit for at least 10 minutes prior to serving - allow the tomatoes to release some of their juices which will be absorbed by the bread.

enjoy!

Source:  http://sundaymorningbananapancakes.blogspot.com

Bittersweet chocolate and Dutch-process cocoa meld with a shot of fresh brewed coffee to give an ultra-rich flavor to this creamy French silk pie. A frothy meringue is the secret to lightening the brown sugar-sweetened filling.

Ingredients
Crust

•     30 chocolate wafers, (see Tip)
•     2 tablespoons chopped pitted dates
•     2 tablespoons water
•     1 tablespoon canola oil

Filling

•     1 tablespoon brewed coffee
•     1 tablespoon water
•     1 1/2 teaspoons unflavored gelatin
•     1 large egg
•     1/2 cup low-fat milk
•     8 tablespoons packed light brown sugar, divided
•     1/3 cup unsweetened cocoa powder, preferably Dutch-process
•     2 ounces bittersweet chocolate, chopped
•     1 1/2 teaspoons vanilla extract
•     2 tablespoons dried egg whites, (see Ingredient Note), reconstituted according to package directions
•     1/2 teaspoon cream of tartar 

 
Preparation

• Preheat oven to 325°F. Coat a 9-inch deep-dish pie pan with cooking spray.
• To prepare crust: Combine chocolate wafers and dates in a food processor; process until finely chopped. Add water and oil and process until moistened. Press into the bottom and sides of the prepared pan.
• Bake until crisp, about 10 minutes. Cool completely on a wire rack.
• To prepare filling & garnish: Combine coffee and water in a small bowl. Sprinkle gelatin on top and set aside to soften.
• Whisk egg, milk, 3 tablespoons brown sugar and cocoa in a small saucepan until smooth. Cook over low heat, whisking constantly, until thickened and an instant-read thermometer registers 160°F, 5 to 7 minutes. Do not let the mixture come to a simmer. Remove from the heat. Add the reserved gelatin mixture; stir until dissolved. Add chocolate and vanilla, stirring until melted. Set aside to cool to room temperature, about 30 minutes.
• Beat reconstituted egg whites and cream of tartar in a large bowl with an electric mixer on low speed until frothy. Increase speed to high and beat until soft peaks form. Gradually add the remaining 5 tablespoons brown sugar, beating until the meringue is smooth and glossy.
• Whisk one-fourth of the meringue into the cooled chocolate mixture until smooth. Scrape the chocolate mixture into the remaining meringue and fold in with a whisk. Spoon the filling into the crust and chill, uncovered, until set, about 3 hours.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 days. | Equipment: 9-inch deep-dish pie pan
• Tip: Many commercial cookies and wafers contain partially hydrogenated oil, a source of trans-fatty acids. Look for brands made without these oils, such as Newman's Own Organics and Mi-Del, which fortunately are every bit as tasty. Find them in the natural-foods section of large supermarkets.
• Ingredient Note: Dried egg whites are pasteurized—a wise choice when making meringue toppings that may not reach 160°F (the temperature at which eggs are considered "safe"). You'll find them in the baking or natural-foods section of most supermarkets. Reconstitute according to package directions.

Nutrition

Per serving: 172 calories; 6 g fat ( 1 g sat , 1 g mono ); 22 mg cholesterol; 29 g carbohydrates; 4 g protein; 2 g fiber; 88 mg sodium; 106 mg potassium.

Carbohydrate Servings: 2

Exchanges: 1 1/2 other carbohydrate, 1 fat
Source: www.eatingwell.com

Pizza Roll-Up Bento Lunch
>>> This easy pizza-inspired roll-up is a kid-pleaser. Make crunchy vegetables more appealing by selecting colorful varieties like orange and purple cauliflower—and don't forget the dip! Keep 'em smiling with watermelon cut into fun shapes with cookie cutters.

Ingredients

• 1 8-inch whole-wheat flour tortilla
• 2 tablespoons prepared pizza sauce
• 12 leaves baby spinach
• 3 tablespoons shredded part-skim mozzarella
• 1/2 cup cucumber spears
• 1/2 cup cauliflower florets
•  2 tablespoons low-fat creamy dressing, such as ranch
• 1 cup small watermelon pieces
• 6 chocolate wafer cookies

Preparation

1. Place tortilla on a plate and spread pizza sauce over it. Top with an even layer of spinach and sprinkle cheese on top. Microwave on High until the cheese is just melted, about 45 seconds. Carefully roll the tortilla up. Let cool for 10 minutes before slicing into pieces, if desired. Pack the slices in a medium container.
2. Pack cucumber and cauliflower in another medium container. Nestle a small, dip-size container among the vegetables and add dressing.
3. Pack watermelon in one small container and cookies in another small container.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate the pizza roll-up for up to 1 day.

Nutrition

• Per serving: 419 calories; 11 g fat ( 2 g sat , 1 g mono ); 14 mg cholesterol; 65 g carbohydrates; 16 g protein; 6 g fiber; 679 mg sodium; 415 mg potassium.

Nutrition Bonus: Vitamin C (60% daily value), Vitamin A (25% dv), Calcium (21% dv), Iron (15% dv).

Carbohydrate Servings: 4

Exchanges: 2 starch, 1 fruit, 1 vegetable, 1 carbohydrate (other), 1 medium-fat meat


Source: www.eatingwell.com

Cucumbers are the ideal summer fruit. Refreshing, cooling, and hydrating, they are also high in antioxidants and a worthwhile addition to an anti-inflammatory diet. Better yet, their diversity makes them a key ingredient in many nutritious recipes, even one for a facial mask!
This recipe, by Health Coach Mira Dessy, is the perfect opportunity to use up the remaining cucumbers from your end-of-summer harvest.

Refrigerator Cucumber Pickles

Ingredients

• ½ gallon jar, sterilized
• 2 cups raw, unfiltered apple cider vinegar
• 6 cups water
• ½ cup pickling salt (iodine free salt)
• 6-10* cucumbers
• 1 bunch fresh dill
• 3-4 cloves garlic, halved
• 1 small Vidalia onion, peeled and sliced (optional)

Directions

1. In a medium saucepan, combine vinegar, water and salt.
2. Bring to a slow boil, stirring until salt is completely dissolved.
3. Remove mixture from heat and let cool completely.
4. Place dill, garlic, and onion in the bottom of the sterilized jar.
5. Wash cucumbers and cut into slices or spears, then add to the jar.
6. Pour vinegar mixture over the cucumbers. Make sure they are all completely submerged.
7. For best results, store in refrigerator for 2-3 days before eating

*The number of cucumbers used will depend on the size that you cut your spears or slices.

Source: http://blog.integrativenutrition.com

Are there really magical foods that help you lose weight and taste good, too?
At Integrative Nutrition, there are a few simple principles that can help just about everyone to get healthier, including shedding excess pounds. Generally, what works for most people is to eat less packaged or processed foods, more whole foods, drink more water, get adequate sleep each night, and make sure that you’re getting a healthy dose of primary food.
Some dietary theories promote certain foods and herbs that have slimming properties, among their many other healthy benefits. Here are a few that can help support your body when you want to shed excess weight and burn fat (and they actually taste good, too):

Cacao
This small tropical tree’s seeds turn into the food that's been called "Food of the Gods" – chocolate. Cacao contains theobromine, a mild stimulant that can help promote fat burning. It also increases pleasure and relaxation by boosting your endorphin and serotonin levels, the feel-good brain chemicals, which can also stimulate weight loss. Cacao is healthiest when consumed in its raw form (not as sugary chocolate bars), and is revered by raw food enthusiasts such as visiting teacher David Wolfe.

Cinnamon
This healthy spice is from the brown bark of the cinnamon tree. A daily dose of cinnamon has been found to reduce blood sugar, triglycerides, and LDL (bad) cholesterol, and total cholesterol for people with type 2 diabetes. It is known for its warming and stimulating properties that can bring balance to Vata and Kapha, according to Ayurvedic medicine as taught by visiting teacher Dr. John Douillard.
Try some cinnamon in a healthier breakfast cereal: rice porridge with apples.

Green Tea
From the Camellia sinensis plant, this brewed beverage contains theanine, which counteracts stress and promotes relaxation and focus. A study in the Journal of Nutrition shows that the main antioxidant component in green tea, called catechins, can help stimulate weight loss, especially belly fat.

Daikon Radish
This long white root is used in traditional Japanese and Macrobiotic cooking to help heal the body and ease the discharge of excess fat and fluids. Daikon is also a decongestant, diuretic, and helps ease the work of the kidneys by eliminating excess fluid retention.

Try it in this tasty grated daikon salad.

What foods do you eat when you want to balance your body and slim down? Let us know in the comments section below.

Source:  http://blog.integrativenutrition.com

Creamy Garlic Pasta with Shrimp & Vegetables for Two
Toss a garlicky, Middle Eastern-inspired yogurt sauce with pasta, shrimp, asparagus, peas and red bell pepper for a fresh, satisfying summer meal. Serve with: Slices of cucumber and tomato tossed with lemon juice and olive oil.

Ingredients

•     3 ounces whole-wheat spaghetti
•     6 ounces peeled and deveined raw shrimp (see Note), cut into 1-inch pieces
•     1/2 bunch asparagus, trimmed and thinly sliced
•     1/2 large red bell pepper, thinly sliced
•     1/2 cup fresh or frozen peas
•     2 small or 1 large clove garlic, chopped
•     1/2 teaspoon plus 1/8 teaspoon kosher salt
•     3/4 cup nonfat or low-fat plain yogurt
•     2 tablespoons chopped flat-leaf parsley
•     1 1/2 tablespoons lemon juice
•     1 1/2 teaspoons extra-virgin olive oil
•     1/4 teaspoon freshly ground pepper
•     2 tablespoons toasted pine nuts (see Tip; optional)

Preparation

1. Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.
2. Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using).

Tips & Notes

• Ingredient Note: Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Look for shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can’t find certified shrimp, choose wild-caught shrimp from North America—it’s more likely to be sustainably caught.
• Tip: To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring, until fragrant, 2 to 4 minutes.

Nutrition
Per serving: 387 calories; 6 g fat ( 1 g sat , 3 g mono ); 168 mg cholesterol; 53 g carbohydrates; 0 g added sugars; 34 g protein; 10 g fiber; 708 mg sodium; 890 mg potassium.

Nutrition Bonus: Vitamin C (130% daily value), Vitamin A (71% dv), Folate (61% dv), Iron & Magnesium (35% dv), Calcium & Zinc (28% dv), Potassium (25% dv).

Carbohydrate Servings: 3

Exchanges: 2 1/2 starch, 1 vegetable, 1/2 low-fat milk, 3 lean meat

Source: www.eatingwell.com