Thanksgiving Day: Healthy Vegetarian Dishes

Squash Soup and Maple Sweet Potatoes Recipes

© Anju Mootilal

Sep 19, 2008

Celebrating the holidays doesn't have to be about self-deprivation or dieting. Thanksgiving is a celebration of the "harvest" and thus, including healthy dishes can be in just as festive as the more traditional high-fat foods often eaten during the holidays. In keeping with the 'harvest' theme, here are some healthy low-fat recipes for a hearty apple and squash soup, along with maple flavoured mashed sweet potatoes.

Apple and Squash Soup

Makes 6 to 8 servings

Ingredients:

• 2 tsp vegetable or canola oil (10 ml)
• 2 leeks, trimmed, sliced (2 cups of chopped shallots can be used as a substitute)
• 1 apple, peeled, cored, diced (use whatever flavour you wish)
• 1 kg of butternut squash peeld, diced (2 lb.)
• 1 potato, peeled, diced
• 4 1/2 cups of vegetable stock
• 1 tsp (5 ml) chopped fresh thyme or 1/4 tsp (1.2 ml) dried thyme
• 1 tsp chopped fresh rosemeary or 1/4 tspd ried rosemary
• 1/4 tsp pepper to taste
• 1 tsp of garlic powder (optional)
• regular or sea salt to taste
• 1/2 cup grated light cheddar cheese (optional)
• chopped chive or mint leaves for garnish

1. Heat oil in large saucepan or dutch oven.
2. Add leeks and cook gently until tender and fragrant.
3. Add apple, squash, and potatoes. Combine well.
4. Add stock, thyme, rosemary, pepper, salt, and garlic powder (if desired).
5. Bring soup to a boil.
6. Reduce heat, cover and simmer gently for 20 - 30 munutes or until squash and apples are tender. Let cool.
7. Place soup carefully into a blender and puree.
8. If soup is too thick, add stock or water. Taste and adjust seasoning if necessary.
9. Serve in individual bowls sprinkled with cheese (if desired) and garnish with chives or mint leaves.

Maple Sweet Potatoes

Makes 6 to 8 servings

Ingredients:

• 6 large sweet potatoes (3 lb or 1 1/2 kg)
• 1 baking potatoe (1/2 lb or 250 g)
• 3 tbsp maple syrup (45 ml)
• 1/2 tsp cinnamon (2.5 ml)
• 1/2 tsp pepper (2.5 ml)
• Pinch each of allspice, nutmeg, salt
• mint leaves or sprig of rosemary for garnish

1. Preheat oven to 350 degress farenheit or 175 degrees celcius
2. Prick potatoes and place on a baking sheet.
3. Bake for 1 hour or until very tender when pierced. Let cool.
4. Cut potatoes lengthwise and spoon potatoes out of thier skins into a bowl or food mill.
5. Mash potatoes with maple syrup, cinnamon, pepper, allspice, nutmeg, and salt to taste until desired consistency.
6. Taste and adjust seasonings if necessary.
7. Garnish with mint leaves or a sprig of rosemary .

- cranberry or cranberry/apple juice blend (instead of orange juice)

- coffee/tea

- cranberry pancakes (instead of blueberry pancakes)

- fruit salad composed of chunks of sweet apples, raisins, berries (your choice) and cantaloupe

Healthy alternatives to the rich high-fat foods can make the holiday both enjoyable and guilt-free. Bon Appetite!

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