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Healthy Thanksgiving Upgrades

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Eating healthy over the holidays doesn’t have to feel restrictive–instead, it’s about making smart choices that make you feel good.

Enjoy the holidays with delicious flavors of the season! In order to make this holiday season an extra healthy and happy one—use this chart as a guide to make simple “upgrades” in the kitchen. We’ve put together some of our favorite “healthy upgrades” to help you make this holiday season, just a bit healthier (but no less satisfying!).

   Upgrade That    →    With This

BaconOrganic bacon, natural nitrate free- bacon
Bouillon cubesOrganic Chicken broth, vegetable broth
Bread/wraps for sandwichesLettuce wraps, coconut wraps
BreadcrumbsShredded coconut or coconut flour
Butter/oil in bakingOrganic virgin coconut oil
Buttermilk (1 cup)Add 1 tbsp. lemon juice to 1 cup of cashew milk (let sit 5 minutes)
Canned fruit in heavy syrupFresh fruit or canned fruit in 100% fruit juice
CheeseOrganic cheese, feta, goat cheese
ChipsKale chips
Chocolate chipsDark chocolate chips, cacao nibs
Crackers & cheeseVeggies & hummus
CreamOrganic cashew milk, coconut milk, organic half and half
Egg1 Tbsp. ground flaxseeds mixed with 3 Tbsp. water or 1 Tbsp. chia seed with 6 Tbsp. water; let sit 10 minutes, (¼ cup pureed prunes, pumpkin, squash, applesauce)
FrostingPowdered sugar, coconut frosting from Target To Table
Mashed white potatoesMashed cauliflower (see recipe below) or root vegetables
MayonnaiseMashed avocado or extra virgin olive oil mayo
MilkOrganic milk, Almond milk, coconut milk, oat milk, rice milk, hemp milk, cashew milk
Oil/fat in bakingOrganic 100% Pure Canned Pumpkin
Peanut butterOrganic/natural nut butters (peanut, cashew butter, almond)
Pectin (in jam)Chia Gel (Chia seeds mixed with water, 1:6 ratio)
Salt (garlic salt & onion salt)Celtic sea salt, spices & herbs, garlic & onion powder
Sour creamOrganic plain Greek yogurt
Soy SauceBragg’s Liquid Aminos
Stick of butterBanana
SugarApple sauce, pureed dried fruit like dates and figs, honey, agave nectar, maple syrup, coconut sugar, molasses, stevia, vanilla extract
Sugary beverages/cocktailsMineral water with fresh fruit like sliced lemons, limes or oranges
White breadWhole-wheat, whole-grain, & sprouted bread/wraps
White flourOrganic white whole-wheat flour, almond flour, rice flour, coconut flour
White pastaSpaghetti squash, zucchini pasta
White riceOrganic brown/long grain rice, quinoa

Try upgrading your mashed potatoes to mashed cauliflower–same creamy flavor with an extra boost of nutrition!

Mashed Cauliflower

Serves 4


1 large head cauliflower, chopped into florets

1 cup organic chicken or vegetable broth

Salt & pepper to taste

Freshly grated Parmesan cheese

  1. Place cauliflower and broth in a large pot and cover partially with lid; allowing for steam to escape.
  2. Cook on medium-high heat until boiling, and reduce heat to medium heat for 10-15 minutes or until cauliflower is soft.
  3. Blend in food processor or blender or in the pot with an emulsion blender
  4. Season with salt and pepper and top with freshly grated Parmesan cheese.

*Mashed cauliflower has the same creamy texture as mashed potatoes but is much lower in calories, which means you can totally go for seconds and not feel guilty! This cruciferous vegetable also contains fiber, vitamins, and minerals.