{"id":42768,"date":"2021-11-01T14:36:14","date_gmt":"2021-11-01T20:36:14","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=42768"},"modified":"2026-04-07T15:01:46","modified_gmt":"2026-04-07T21:01:46","slug":"how-to-make-recipes-more-nutritious","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/how-to-make-recipes-more-nutritious\/","title":{"rendered":"How to make recipes more nutritious this holiday season"},"content":{"rendered":"
<\/div>

As the holidays approach, thoughts turn to tradition, time with family, and yes, food. But just because some recipes may be more indulgent and perhaps only made during certain times of the year, that doesn\u2019t mean nutrition should fall to the wayside.<\/p>\n

\"A
This Thanksgiving, try adding nutrient-rich ingredients to help make your recipes more nutritious. Photo: Getty Images.<\/figcaption><\/figure>\n
\n

Need more ideas for a delicious Thanksgiving feast? Check out these great tips and recipes.<\/h4>\n

\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Mashed potatoes five ways<\/a><\/p>\n

\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0Thanksgiving is the wildest day in the kitchen each year. We\u2019ll help you get ready with this handy pre-Thanksgiving calendar.<\/a><\/p>\n

\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Get organized + legendary Denver columnist Gene Amole’s famous Thanksgiving stuffing<\/a><\/p>\n

\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Ethnic side dishes for Thanksgiving<\/a><\/p>\n

\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Thanksgiving basics: cooking a turkey for the first time<\/a><\/p>\n

\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Turkey cranberry sandwiches and other ideas for Thanksgiving leftovers<\/a><\/p>\n<\/div>\n

\u201cInstead of saying holiday foods aren\u2019t healthy, reframe your thought to, \u2018How can I make this recipe more nutritious?\u2019\u201d said Cara Marrs, a registered dietitian nutritionist at UCHealth Yampa Valley Medical Center<\/a>. \u201cIt\u2019s not about making something with fewer calories or lower fat. It\u2019s about adding nutrient density for better nutrition into your favorite holiday food items.\u201d<\/p>\n

Incorporate fall fruits and vegetables<\/strong><\/h2>\n

Apples, beets, pomegranates, Brussels sprouts, cranberries, sweet potatoes, broccoli, cauliflower, chestnuts, pumpkins, winter squash \u2013 fall delivers a wave of fresh options.<\/p>\n

\u201cWe think of summer having this giant bounty, but there is so much good fall produce,\u201d said Marrs. \u201cRoot vegetables have been soaking up nutrients from the soil all summer long and are ready.\u201d<\/p>\n

Whole artichokes, which are high in fiber and vitamin C, are one of Marrs\u2019 favorites. She roasts them according to her family\u2019s recipe. Wash the vegetable, and trim the stem and leaves to remove sharp points. In a small pan, saut\u00e9 bread crumbs or almond meal, fresh-squeezed lemon, oregano, basil and fresh garlic. Stuff the mixture between the leaves and place in an oiled parchment bag. Steam for 35-45 minutes. If desired, add a sprinkle of parmesan cheese to finish.<\/p>\n

Add greens<\/strong><\/h2>\n

Marrs encourages the incorporation of leafy greens into holiday menus. A fresh salad topped with chopped apples, roasted beets and chestnuts and dressed with a vinaigrette can add brightness to any meal.<\/p>\n

If green bean casserole has been a staple throughout generations, consider making a smaller portion and offering fresh green beans as well. Pan saut\u00e9 them with lemon juice and zest, fresh garlic and your favorite spices. Instead of topping with store-bought fried onions, thinly shave leeks and crisp them in a pan with olive oil, salt and pepper.<\/p>\n

Stuff your stuffing<\/strong><\/h2>\n

\u201cStuffing is the perfect vehicle for adding extras,\u201d said Marrs. \u201cYou can add nutritious ingredients to box versions of stuffing, or you can make it from scratch.\u201d<\/p>\n

Consider purchasing sourdough from your local bakery, letting it dry out and then cutting it into cubes. Marrs adds saut\u00e9ed celery, walnuts and \u201ctons of delicious roasted mushrooms\u201d to increase antioxidants. Instead of using sausage as a main ingredient, consider a smaller amount to add flavor, along with herbs such as sage, thyme and rosemary.<\/p>\n

Don\u2019t waste time peeling potatoes<\/strong><\/h2>\n

A potato\u2019s fiber is in the skin, so save time and skip peeling them. And don\u2019t feel that you have to make the same mashed potatoes year after year.<\/p>\n

\u201cOne holiday, I cooked sweet potatoes, left the skin on, mashed them and added coconut milk and red curry paste for a delicious and fiery potato. You could mash them with ginger and honey, too,\u201d Marrs said.<\/p>\n

Protein has a place at the table<\/strong><\/h2>\n

While turkey and ham are typically found on holiday tables, other options are possible.<\/p>\n

\u201cWho\u2019s to say you can\u2019t have salmon or a really nice trout?\u201d said Marrs. \u201cFor people who don\u2019t eat meat, a great vegetarian option is walnut, lentil and mushroom loaves.\u2019\u2019<\/p>\n

If you do cook a turkey, Marrs encourages you to use the carcass to make bone broth.<\/p>\n

\u201cDon\u2019t lose those nutrients,\u201d she said. \u201cFind a pot big enough to cover the carcass with water, and add all the leftover spices, herbs and vegetables, especially leeks, carrots and celery, and let it cook\/simmer\/boil for a few hours.\u201d<\/p>\n

Switch up dessert<\/strong><\/h2>\n

Each slice of pumpkin pie filling delivers vitamin A, potassium, vitamin C and iron, but this year, instead of a traditional crust made with butter or lard, consider a soft crust. Mix almond meal, flaxseed, melted coconut oil, and cinnamon or nutmeg into a crumble and press it into the dish.<\/p>\n

Or, for something different, layer fresh berries into a pretty glass, top with a dollop of homemade whipped cream and garnish with a bit of shaved dark chocolate or chopped nuts.<\/p>\n

\u201cFall is a season of change,\u201d said Marrs. \u201cWhy not change up your holiday menu, too, to make it more nutrient-dense?\u201d<\/p>\n

Marrs recommends Magic Mineral Broth and Gregg\u2019s Stuffed Acorn Squash with Quinoa, Cranberries and Swiss Chard recipe from <\/em>www.rebeccakatz.com<\/em><\/a>, and Ultimate Vegan Lentil Walnut Loaf recipe from <\/em>www.ohsheglows.com<\/em><\/a>. <\/em><\/p>\n

This story first appeared in the Steamboat Pilot.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

As the holidays approach, thoughts turn to tradition, time with family, and yes, food. But just because some recipes may be more indulgent and perhaps only made during certain times of the year, that doesn\u2019t mean nutrition should fall to the wayside. \u201cInstead of saying holiday foods aren\u2019t healthy, reframe your thought to, \u2018How can […]<\/p>\n","protected":false},"author":2146,"featured_media":42771,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[2366,9187,4415],"class_list":["post-42768","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-healthy-recipes","tag-readysetco","tag-recipes"],"acf":[],"yoast_head":"\nMake more nutritious recipes this holiday season - UCHealth Today<\/title>\n<meta name=\"description\" content=\"Adding nutrient-dense foods to your Thanksgiving meal can help make holiday recipes more nutritious while adding flavor.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.uchealth.org\/today\/how-to-make-recipes-more-nutritious\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to make recipes more nutritious this holiday season\" \/>\n<meta property=\"og:description\" content=\"Adding nutrient-dense foods to your Thanksgiving meal can help make holiday recipes more nutritious while adding flavor.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.uchealth.org\/today\/how-to-make-recipes-more-nutritious\/\" \/>\n<meta property=\"og:site_name\" content=\"UCHealth Today\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/uchealthorg\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-11-01T20:36:14+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-07T21:01:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/11\/01143121\/GettyImages-1177387587.jpg\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Lindsey Reznicek, UCHealth\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@uchealth\" \/>\n<meta name=\"twitter:site\" content=\"@uchealth\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Lindsey Reznicek, UCHealth\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/how-to-make-recipes-more-nutritious\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/how-to-make-recipes-more-nutritious\\\/\"},\"author\":{\"name\":\"Lindsey Reznicek, UCHealth\",\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/#\\\/schema\\\/person\\\/0cc727c721a15572b8b9321edfd49321\"},\"headline\":\"How to make recipes more nutritious this holiday season\",\"datePublished\":\"2021-11-01T20:36:14+00:00\",\"dateModified\":\"2026-04-07T21:01:46+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/how-to-make-recipes-more-nutritious\\\/\"},\"wordCount\":887,\"publisher\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/how-to-make-recipes-more-nutritious\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/uchealth-wp-uploads.s3.amazonaws.com\\\/wp-content\\\/uploads\\\/sites\\\/6\\\/2021\\\/11\\\/01143121\\\/GettyImages-1177387587.webp\",\"keywords\":[\"Healthy recipes\",\"Ready. 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