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Take Kontrol: Healthy Thanksgiving!

Take Kontrol: Healthy Thanksgiving!

Healthy Thanksgiving!

Image credit: Kaela Rodehorst Photography

Staying healthy this season is possible! You consumed about 3,000 calories from Thanksgiving dinner last year but this year we are switching it up. Replace some of your traditional foods with healthy new recipes to cut the calories this holiday.

Image credit: Wellness Mama

Cauliflower Mashed “Potatoes”


  • 1-2 heads of fresh cauliflower, roughly chopped into uniform, large pieces (or 1-2 bags of frozen)
  • 4 TBSP butter
  • 2 TBSP cream cheese or sour cream (optional)
  • 2 TBSP or more parmesan, grated (optional)
  • Salt, pepper, garlic powder, and other spices to taste


  1. Bring a couple quarts of water to a boil in a large pot or pan.
  2. Add cauliflower and cook until tender.
  3. Drain well. Transfer cooked cauliflower to large bowl and add butter and optional sour cream (or cream cheese) and parmesan.
  4. Use blender or hand mixer to blend until smooth and creamy.
  5. Sprinkle with extra cheese (if desired) and serve warm.

You can make eating vegetables fun for kids and adults by adding carrot fries to the feast. Carrot fries are delicious and easy to whip up.

carrot fries

Image credit: Buzzfeed

Carrot Fries


  • 2 carrots
  • 1 tablespoon oil
  • ¼ cup parmesan cheese
  • 1 tablespoon garlic powder
  • 1 teaspoon pepper
  • ¼ cup fresh parsley, chopped
  • ½ teaspoon salt


  1. Preheat oven to 400°F/200˚C.
  2. Slice the top and bottom off of carrots then slice them in half.
  3. In a large bowl, mix ingredients with carrot sticks.
  4. Spread on a baking sheet.
  5. Bake for 15-20 minutes (depending on how crispy you want them).
  6. Allow to cool for 5 minutes.

Kontrol Tip: Eat a healthy breakfast to avoid overeating on Thanksgiving.

The perfect way to end your Thanksgiving meal is with lemon sorbet. Lemon sorbet is a refreshing dessert and a model palate cleanser.

lemon sorbet

Image credit: Sara Kate Gillingham

  Lemon Sorbet


  • 1 3/4 cups water
  • 2 cups sugar (sugar substitute)
  • 2 cups freshly squeezed lemon juice
  • 1 to 2 tablespoons freshly grated lemon zest


  1. In a small saucepan over medium heat, combine the water and sugar.
  2. Boil until the sugar dissolves. (1 minute)
  3. Remove from heat and allow to cool.
  4. Stir in the lemon juice and lemon zest, then pour into the bowl of an ice cream maker. (Churn according to manufacturer instructions)
  5. When the sorbet has frozen into ice crystals (it will still seem quite soft), transfer to a storage container, cover tightly and freeze until ready to serve. The sorbet will solidify in the freezer.

Recipe Note: If you do not have an ice cream maker, you can transfer mixture to a 9×13 metal baking pan. Freeze until firm (about 2 to 3 hours), stirring with a fork every half hour



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