CSF Thanksgiving Sides

Roasted Maple Sweet Potatoes-

  • INGREDIENTS:
  •  (900g) Sweet Potatoes (I used the sweet potatoes with the copper skin and orange flesh referred to as yams in the grocery store)
  •  (60ml) Pure maple syrup (I used Kirkland’s brand)
  •  (14g) Butter (I used Kerrygold)
  • (14g) fresh squeezed orange juice
  • (2g) salt
  • Ground ginger (I used less than 1/4 tsp) *does not register on food scale
  • Ground nutmeg (I used less than 1/4 tsp) *does not register on food scale

 

  • INSTRUCTIONS:
  • Turn oven on and set at 400 degrees
  • Wash and peel sweet potatoes and cut into chunks. Spray a 9×13 pan with non stick spray and add potatoes
  • In a measuring cup or microwave safe bowl combine syrup and butter and heat until butter is melted
  • In the same cup or bowl add orange juice, salt, spices and stir to combine.
  • Pour mixture over potatoes and toss to coat
  • Bake for 15 minutes covered, then 25 minutes or so until potatoes are tender

 

Nutrition Facts
Serving Size 125grams
Servings Per Container 6

Amount Per Serving
Calories 245 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 2g 10%
Trans Fat g
Cholesterol mg 0%
Sodium 47mg 2%
Total Carbohydrate 50g 17%
Dietary Fiber 6g 24%
Sugars 10g
Protein 2g 4%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

Mashed Cauliflower-

  • INGREDIENTS:
  • (760g) Cauliflower  (I used one small head)
  • (21g) Butter (I used Kerrygold)
  • (120ml)  Chicken Broth (I used Pacific organic free range low sodium) *vegetable broth can also be used
  • Salt to taste (I add 1 gram and then add more to taste once plated)
  • INSTRUCTIONS:
  • Chop cauliflower into chunks and place in a microwave safe dish
  •  Add 1/4 c. water and cover with a damp paper towel. Heat on high for 8 minutes or until cauliflower is fork tender
  •  Using a food processor, add cauliflower and butter and pulse a few times.
  •  Switch setting to ON and slowly pour broth until desired consistency is achieved. *If you prefer a chunkier mashed cauliflower, continue to   use the PULSE setting and add the broth a little at a time between pulses.

 

Nutrition Facts
Serving Size 135
Servings Per Container 6

Amount Per Serving
Calories 60 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 2g 10%
Trans Fat g
Cholesterol mg 0%
Sodium 60mg 3%
Total Carbohydrate 6g 2%
Dietary Fiber 3g 12%
Sugars 3g
Protein 3g 6%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

Onion Gravy-

  • INGREDIENTS:
  • (170g) yellow onion (I used 1/2 a medium onion)
  • (240ml) 1 container of chicken stock unsalted
  • (6g) 1 garlic clove
  • (14g) butter (I used Kerrygold)
  • INSTRUCTIONS: 
  • Slice onion and saute in pan with butter over med-low heat until onion is caramelized
  • Add the chicken stock and garlic clove and simmer on low to cook the garlic *this will remove the bitterness of raw garlic
  • Add the mixture to a blender and use the medium to high speed until the gravy is smooth *be careful as liquid is hot! *Cornstarch can be added to thicken the gravy. This will need to be added to your calories @ 30cal per tbsp of cornstarch (7carbs)
Nutrition Facts
Serving Size 45grams
Servings Per Container 6

Amount Per Serving
Calories 30 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1g 5%
Trans Fat g
Cholesterol mg 0%
Sodium 30mg 1%
Total Carbohydrate 3g 1%
Dietary Fiber 1g 4%
Sugars 2g
Protein 1g 2%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

Roasted Asparagus-

  • INGREDIENTS:
  • (260g) raw asparagus
  • cooking spray (I used avocado spray)
  • (15g) Freshly shredded parmesan cheese (I used Buitoni brand)
  • Salt and pepper to taste

 

  • INSTRUCTIONS:
  • Spread asparagus on a cookie sheet and spray with cooking spray
  • Add salt and pepper and toss to coat
  • Sprinkle shredded cheese evenly onto asparagus and bake at 400 degrees for 8-10 minutes.
Nutrition Facts
Serving Size 80grams
Servings Per Container 3

Amount Per Serving
Calories 40 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1g 5%
Trans Fat g
Cholesterol mg 0%
Sodium 63mg 3%
Total Carbohydrate 4g 1%
Dietary Fiber 2g 8%
Sugars 2g
Protein 4g 8%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

Brussels Sprouts With Cranberries-

  • INGREDIENTS:
  • (454g) or 1 lb brussels spouts trimmed and quartered
  • (14g) walnut oil *another oil such as olive oil can be substituted
  • (42g) walnuts chopped
  • (40g) low sugar dried cranberries (I used Ocean Spray brand)
  • 1/2 tsp ground nutmeg
  • 1-2 grams of salt and pepper to taste
  • INSTRUCTIONS:
  • Heat oil in pan on medium high heat
  • Place brussels sprouts in pan and saute until desired carmelization
  • Sprinkle with nutmeg, salt and pepper
  • Turn heat to low and add walnuts and cranberries to warm through
Nutrition Facts
Serving Size 80grams
Servings Per Container 6

Amount Per Serving
Calories 105 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 5%
Trans Fat g
Cholesterol mg 0%
Sodium 19mg 1%
Total Carbohydrate 13g 4%
Dietary Fiber 5g 20%
Sugars 4g
Protein 3g 6%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

CRUST-LESS PUMPKIN PIE-

  • INGREDIENTS:
  • (420g) pure pumpkin puree (I used Market Pantry brand)
  • (60ml) pure maple syrup (I used Kirkland Signature brand)
  • (236ml) or 8oz fat free evaporated milk ( I used Nestle Carnation brand)
  • (10ml) fresh squeezed orange juice
  • 3 packets of stevia (I used Pure Via brand)
  • 2 large eggs
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp giner
  • 1/8 tsp salt
  • 1 tsp vanilla extract
  • INSTRUCTIONS:
  • Preheat oven to 375 degrees
  • Spray 9 inch pie pan with cooking spray
  • Using a blender, add all ingredients and blend on low until all ingredients are incorporated
  • Pour into pie pan and bake at 375 degrees for 15 minutes
  • Lower the temperature to 350 and bake for 45-50 minutes or until center is firm and inserted toothpick comes out clean
  • Eat alone or serve with your favorite whipped topping.
Nutrition Facts
Serving Size 100g
Servings Per Container 6

Amount Per Serving
Calories 130 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1g 5%
Trans Fat g
Cholesterol mg 0%
Sodium 89mg 4%
Total Carbohydrate 23g 8%
Dietary Fiber 11g 44%
Sugars 18g
Protein 6g 12%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

*Whipped cream was not calculated in the nutrition label and needs to be added according to your serving.

*brands and choice of ingredients may alter calories and macros. Nutrition label facts have been rounded to the nearest calories and grams.

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