Monthly Archives: November 2015

Healthy Thanksgiving recipes that are good for the gut

If you have tummy troubles, you can try some recipes that aren't as rich.

Thanksgiving is a great time to indulge, but you can still have a healthy day.

Thanksgiving is all about indulging. But if you’re struggling with a digestive issue, that one day can throw your tract completely off course.

We’ve found a few recipes that you can swap out for your richer, less gut-friendly favorites.

No-Bake Pumpkin Cheesecake Bites

This recipes has no sugar, dairy, eggs or flour, which is great for anyone with a sensitive tummy. The crust calls for pitted dates and almond flour, offering tons of fiber and natural sweetness.

These nibbles come together pretty easily, but you’ll need a food processor to get that creamy, cheesecake consistency. Cashews, maple syrup and pumpkin puree round out the “cheese” part of the bites.


    • 1 cup pitted dates
    • 1/2 cup almond flour
    • 1 tbsp cacao powder
    • 2 tsp vanilla extract
    • 1 tbsp almond milk
Cheesecake layer:
  • 1 1/2 cups raw cashews
  • 1/3 cup maple syrup
  • 1/3 cup canned pumpkin
  • 1 tsp pumpkin spice

Find the rest of the instructions as well as serving and storage info.

All-Natural Green Bean Casserole

A staple on American dinner tables, green bean casserole is usually mixed with canned soup and fried onions. While that definitely tastes great, preservatives and other undesirable ingredients are also in there.

In this version, you’ll use all natural ingredients, which is not just better for you but easier on your stomach. And it calls for fresh green beans that are roasted, which adds another nutritional bump as well as a deeper flavor that the roasting process offers.


  • 2 1/2 pound green beans, trimmed and cut into 1- to 2-inch pieces (about 8 cups)
  • 2-3 tablespoons extra-virgin olive oil, divided
  • 1 medium onion, thinly sliced
  • 3 tablespoons all-purpose flour
  • 3/4 teaspoon salt
  • 1/4 teaspoon white or black pepper
  • 2 1/2 cups low-fat milk
  • 1 1/2 cups fresh whole-wheat breadcrumbs (see Tips) or 1/2 cup shredded or crumbled cheese

Read the instructions here.

Mashed Sweet Potatoes with Greek Yogurt

Yams, the super nutritional, sweet variety of the root vegetable family, are abundant in the fall. Lots of Thanksgiving recipes call for its orange goodness, but not all of them are healthy.

In this recipe, just a few ingredients whip up into a creamy, nutritional flavor fest. Greek yogurt adds another layer of goodness for your gut, and it cuts back on the fat you get with butter. If you’re watching your sugar intake, you can forgo both the brown sugar and the maple syrup, since yams have a lot of natural sweetness on their own.


  • 2 pounds sweet potatoes or yams, peeled and cut into 1/2 inch pieces
  • 1 tablespoon brown sugar
  • 1 tablespoon maple syrup
  • 1/2 teaspoon ground cinnamon
  • 1/2 cup Greek yogurt

See the simple instructions here.


RESPITE: November is National Family Caregivers Month

November is national family caregivers month.

The theme for family caregivers month is RESPITE, encouraging caregivers to take care of themselves.

Caregivers fill many different roles in a family. It could be a full-time nurse who stays with an elderly parent or sick child. But a caregiver can also be someone who grocery shops for a neighbor or makes dinner for a sibling twice a week. Caregiving is one of the most difficult jobs that you can take on.

For this year’s National Family Caregivers Month, the theme is “Respite: Care for Caregivers.” Respite is a chance to getaway from a demanding or difficult situation. This campaign is making a push to encourage caregivers to care for themselves and take some time away. As with most jobs, time off is not just invigorating but necessary for your well being.

The Caregiver Action Network has created an acronym for RESPITE: Rest and Relaxation, Energize, Sleep, Programs, Imagination, Take five and Exhale. Their site has provided resources to help with each of the principles,

“Respite protects your own health, strengthens family relationships, prevents burn-out and allows your loves ones to stay at home up to three times longer,” says the campaign.  We couldn’t agree more.