Thanksgiving is all about gratitude, family, and food that brings everyone together. And while this holiday is the perfect time to enjoy your favorite comfort dishes, it’s also a great chance to add a few better-for-you options to the table, without giving up flavor. Whether you’re hosting, contributing a dish, or just looking for a little balance this season, these lighter takes on classic recipes are crowd-pleasers you’ll feel great about serving and eating.
Packed with fiber, color, and flavor, this vibrant salad balances out heavier holiday dishes. Roasted butternut squash adds natural sweetness and a boost of vitamin A and potassium, while kale brings crunch, fiber, and vitamin C to help support digestion and immunity. Dried cranberries, nuts, and a tangy maple vinaigrette round it all out.
INGREDIENTS:
1 small butternut squash, peeled and cubed
1 tablespoon olive oil
Salt and pepper to taste
4 cups chopped kale (massage with olive oil for tenderness)
¼ cup dried cranberries (look for low-sugar)
¼ cup chopped walnuts (or pecans)
2 tablespoons crumbled feta or goat cheese (optional)
Maple Vinaigrette:
2 tablespoons olive oil
1 tablespoon apple cider vinegar
1 tablespoon pure maple syrup
1 teaspoon Dijon mustard
Salt and pepper to taste
DIRECTIONS:
Preheat oven to 400°F. Toss squash cubes with olive oil, salt, and pepper, and roast for 25–30 minutes until golden.
In a large bowl, combine kale, roasted squash, cranberries, nuts, and cheese.
Whisk dressing ingredients together and drizzle over salad before serving.
Nutrition Facts (per serving, about 1 cup):
Calories: ~180 | Protein: 4g | Carbohydrates: 24g | Fiber: 4g | Fat: 9g
This creamy mash lets the natural sweetness of sweet potatoes shine, without the need for heavy cream or marshmallows. Loaded with vitamin A and complex carbs, sweet potatoes help support energy levels and immune function—perfect for powering through holiday plans (or a workout the next day). A touch of cinnamon and a splash of almond milk keep things cozy and light.
INGREDIENTS:
4 medium sweet potatoes, peeled and chopped
½ cup unsweetened almond milk (or low-fat milk)
1 tablespoon butter or coconut oil
½ teaspoon cinnamon
Salt to taste
DIRECTIONS:
Boil sweet potatoes in a large pot until fork-tender (about 15–20 minutes).
Drain and return to the pot. Add milk, butter/oil, cinnamon, and salt.
Mash until smooth and creamy. Taste and adjust seasoning as needed.
Nutrition Facts (per serving, about ¾ cup):
Calories: ~130 | Protein: 2g | Carbohydrates: 28g | Fiber: 4g | Fat: 3g
Warm, cozy, and just the right amount of sweetness. This crisp is everything you love about pie, minus the refined sugar and butter-heavy crust. Apples bring natural fiber and sweetness, while oats and almonds add texture along with healthy fats and complex carbs that help you feel more satisfied. It’s a feel-good dessert that fits right in with the rest of your holiday favorites.
INGREDIENTS:
Filling:
4 medium apples, peeled and thinly sliced
1 tablespoon lemon juice
2 tablespoons maple syrup or honey
1 teaspoon cinnamon
¼ teaspoon nutmeg
Topping:
½ cup rolled oats
¼ cup almond flour
2 tablespoons coconut oil (or butter)
2 tablespoons maple syrup
¼ teaspoon salt
DIRECTIONS:
Preheat oven to 350°F.
Toss apple slices with lemon juice, maple syrup, and spices. Spread in a greased baking dish.
Mix topping ingredients in a bowl, then sprinkle evenly over the apples.
Bake for 30–35 minutes, until golden and bubbling.
Nutrition Facts (per serving, about 1/8 pan):
Calories: ~210 | Protein: 3g | Carbohydrates: 32g | Fiber: 5g | Fat: 9g
At VASA, we believe wellness isn’t about all-or-nothing thinking. It’s about making choices that support how you want to feel, inside and out. Whether you stick to your go-to dishes or mix in a few lighter options this year, what matters most is enjoying the moment, the food, and the people around you. From our VASA family to yours, have a happy, healthy Thanksgiving!
The post Eat Well, Feel Good: Healthier Takes on Thanksgiving Favorites appeared first on VASA Fitness.
