Healthy Thanksgiving side dishes: Tips for a healthy holiday feast

Homemade cranberry sauce is also a great topping for pancakes or waffles.

Thanksgiving is all about gratitude and abundance — and food. A classic turkey at center stage can be a healthy choice, packed with protein and B vitamins and low in fat (as long as you skip the skin). However, many holiday side dishes rely on butter, cream and sugar, which add saturated fat and calories and are associated with a higher risk of heart disease, diabetes and other health issues. Fortunately, just a few tweaks can turn favorite sides into lighter, healthier options.

Here are some easy ideas to create healthy Thanksgiving side dishes.

Smash instead of mash

Potatoes sometimes get a bad rap, but they can be a healthy food, supplying lots of potassium, fiber and even some protein. The key is how they're prepared. Instead of loading up your mashed potatoes with salt and high-fat butter and cream, let the goodness of potatoes — skin and all — come through by smashing rather than mashing.

1. Boil your favorite kinds of potatoes with skins on, then spread them on a lightly oiled baking sheet and smash with a spatula or the bottom of a jar.
2. Spray with olive oil and sprinkle with a mixture of garlic, onion powder and other fresh or dried herbs. A little Parmesan cheese adds a nice touch.
3. Bake for 25 minutes at 425°F until lightly browned — crunchy on the outside, soft and creamy inside.

Dig into root vegetables

The cooler months are the perfect time for root vegetables. You can brighten the table by choosing a variety of them in different colors and textures. Beets, carrots, parsnips, onions, sweet potatoes and turnips are all good choices. Toss them with a bit of olive oil, salt and pepper. Throw in some whole, peeled garlic cloves for extra flavor, then spread the veggie mixture on a baking sheet lined with parchment to make cleanup easy. Roast at 425°F for about 40 to 45 minutes.

Squash fat and boost antioxidants

Many families enjoy macaroni and cheese as a side dish at Thanksgiving. Unfortunately, the classic version has a lot of fat and not a lot of nutrition. The answer? Lower the fat content by replacing heavy cream or whole milk with low-fat evaporated milk or another low-fat milk or milk alternative. Cottage cheese or Greek yogurt can work too.

To add fiber, use whole wheat or chickpea pasta or throw in some broccoli or cauliflower. Boost the nutrition and cut the fat even further by replacing part of the cheese with creamy cooked butternut squash, which is in season and delicious around Thanksgiving. Want a full-on vegan version? Try butternut squash, mashed chickpeas or cooked cashews with nutritional yeast or vegetable broth. You may find a new family favorite!

Stuff it with goodness

Stuffing (or dressing, depending on what your family calls it) is often a favorite part of a Thanksgiving dinner. Most boxed stuffing relies on white bread and lots of salt for texture and flavor. Unfortunately, that can result in extra calories and few nutrients.

Instead, make your own stuffing from scratch using whole-grain bread. You can also add vegetables like mushrooms, carrots and celery. Then, amp up the flavor with herbs, such as fresh sage, rosemary and thyme (all of which have lots of antioxidants and minerals as a bonus).

Another option is to get creative and try something new, like a farro, cranberry and apple stuffing recipe. Farro is an ancient whole grain with a nutty flavor and lots of fiber and potassium.

Make your own cranberry sauce

Making homemade cranberry sauce is not much harder than opening a can of the high-sugar version. Pick up a bag of cranberries at the supermarket and follow these simple steps:

1. Dump the cranberries in a saucepan and add half a cup of orange juice.
2. Add some honey or agave to taste, plus a half cup of water.
3. Let the mixture simmer on medium heat for about 15 minutes, stirring occasionally.
4. Add some orange zest at the end.

Fruit-forward for dessert

Apple pie is a classic, for sure, but it takes the healthy apple and wraps it in sugar and a high-fat crust. Try a healthy fruit-forward dessert that lets those apples shine. Make a delicious, high-fiber apple crisp by swapping out a few ingredients:

1. Toss sliced apples in a mixture of brown rice or oat flour and cinnamon.
2. Place the seasoned apples in a lightly greased baking dish.
3. Make a topping with rolled oats, brown sugar and cinnamon. Add some chopped pecans or walnuts if you'd like.
4. Cut in a little butter and oil and sprinkle the mixture over the top.
5. Bake for 35 to 45 minutes at 350°F.

Healthier swaps for a happy Thanksgiving

Eating healthy through the holidays doesn't mean you have to miss out on some of the most enjoyable parts of the season. Even if you replace just one or two classic recipes with healthy Thanksgiving side dishes, you're taking a real step toward more nutritious, yet still delicious eating.