VIDEO: Healthy Thanksgiving dishes

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RECIPES from Kristal Lowe, RD, PacMed


Muffin Tin Pumpkin Pies:

Recipe from


  • pumpkin pie filling for one 9-inch pie
  • Two 9-inch pie crust doughs – pre-made from a box
  • Small bowl or round cookie cutter 4 inches in diameter
  • muffin tin
  • whipped cream


Makes 12 mini pumpkin pies



  1. Prep your dough. Using a bowl or 4 inch round cookie cutter, cut out 12 circles from your 2 9-inch pie crust doughs. Spray a little oil on the cookie cutter to prevent from sticking to the dough.
  2. Place each circle into a pre-greased muffin tin. Press them in, letting the sides come up for a fun look. Score the bottom of your dough with a fork to keep the crust from bubbling up as it cooks.
  3. Pour your pumpkin filling into each muffin tin cup. Fill them to the very top.
  4. Bake your muffin tin pumpkin pies at 425* for 15 minutes. Then turn your heat down to 350* and bake them for 25-30 minutes. (This is 15-20 minutes less than a regular pie)
  5. Let these cool on a wire rack for a couple of hours to let the pumpkin filling set.
  6. Add a dollop of whipped cream to each individual muffin tin pie. Enjoy!


Muffin Tin Stuffing

– 1 stale loaf whole wheat  bread, cubed
– 2 tablespoons olive oil
– 1 large onion, chopped
– 3 small apples, chopped
– 4 ribs celery, chopped
– ½ cup parsley, chopped
– 2 tablespoons sage, chopped
– 2 tablespoons thyme, chopped
– 2 tablespoons rosemary, chopped
– 3/4 cup dried cranberries
– 2 teaspoons salt
– 1 teaspoon pepper
– 2 1/2 cups vegetable stock

1. Preheat oven to 375 degrees F. Preheat a large skillet over medium heat. Add olive oil and onions. Cook for 3-4 minutes. Add apples and celery. Cook for 5 minutes, or until softened. Add cranberries, salt, pepper, and chopped herbs. Mix to combine.
2. Place cubed bread in a large bowl. Pour the vegetable and apple mixture over bread. Add vegetable stock. Mix gently.
3. Use olive oil to lightly grease a standard muffin tin. Fill each tin with stuffing mixture.
4. Bake for 20-25 minutes, or until golden brown. Enjoy!


Cauliflower & Potato Mash Recipe:

Recipe adapted from

By substituting in the antioxidant-rich cauliflower, you’ll be creating a lower carbohydrate mash while boosting the nutrient value. Cauliflower is also a good source of vitamin C, K and magnesium.

Yield: 12 servings (serving size: 1/3 cup)


  • 2 cups plain mashed potatoes
  • 5 1/2 cups coarsely chopped cauliflower (about 1 small head)
  • 1/2 cup fat-free milk
  • 6 garlic cloves
  • 1 bay leaf
  • 1 tablespoons unsalted butter
  • 1 teaspoon salt



Prepare 2 cups of plain mashed potatoes. Keep warm.

Cook cauliflower in boiling water 7 minutes or until tender. Drain.

Place fat-free milk, garlic cloves, and bay leaf in a small saucepan; bring to a simmer. Cover and cook over low heat for 10 minutes. Discard bay leaf. Place cauliflower, milk mixture, butter, and salt in a food processor, and process until smooth, scraping sides of the bowl occasionally. Combine mashed potatoes and cauliflower mixture in a large bowl, stirring until well blended

Nutritional Information

Estimated amount per serving

  • Calories: 52
  • Total Fat: 2.0g
  • Protein: 2.3g
  • Carbohydrate: 9.5g
  • Fiber: 2.2g
  • Cholesterol: 6mg
  • Sodium: 331mg


Eggnog Recipe:

Recipe from

Eggnog is a good source of calcium and protein but the real stuff can have you consuming a whopping 430 calories per 6 ounces. This version will save you calories without sacrificing creamy taste.

Yield: 8 servings (1/2 cup)


  • 3 1/2 cups 1% low-fat milk
  • 1/2 cup fat-free sweetened condensed milk
  • 1 tablespoon all-purpose flour
  • 1/4 teaspoon grated whole nutmeg
  • 1/8 teaspoon salt
  • 2 large egg yolks
  • 1/4 cup bourbon
  • 2 tablespoons brandy
  • 1 teaspoon vanilla extract
  • Additional grated whole nutmeg (optional)



1. Combine first 5 ingredients in a medium saucepan. Bring to a boil over medium heat, stirring constantly with a whisk. Place egg yolks in a medium bowl. Gradually whisk one-third of hot milk mixture into egg yolks. Add yolk mixture to remaining hot milk mixture, stirring with a whisk. Cook over medium heat 1 minute or until slightly thickened. Pour into a pitcher; stir in bourbon, brandy, and vanilla.

2. Cover surface of eggnog with wax paper; refrigerate at least 4 hours or overnight. Garnish with additional nutmeg, if desired

Nutritional Information

Estimated amount per serving

  • Calories: 147
  • Fat: 2.3g
  • Protein: 5.8g
  • Carbohydrate: 18.1g
  • Cholesterol: 58mg
  • Sodium: 113mg


Flavored Water Recipes:


Holiday Twist:

Large pitcher of plain water or plain sparkling water

8 ounces whole Cranberry

2 small lime slices

Handful of mint leaves

Mix all ingredients together.

For best results let chill for up to 3 hours to let flavors marinate




1 large pitcher of plain water or plain sparkling water

1 large cucumber ¼ inch slices

2 lemons ¼ inch slices

Handful of mint leaves

Mix all ingredients together.

For best results let chill for up to 3 hours to let flavors marinate



Kristal Lowe is a registered dietician at Pacific Medical Centers and practices at the Canyon Park, Lynnwood, Northgate and Totem Lake clinics. She completed her undergraduate studies at Seattle Pacific University with a bachelor of science in Nutrition and Dietetics, followed by an internship at Oregon Health & Science University in Dietetics.

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