Potatoes 🍠

Ahhhh the potatoes. Coming together at Thanksgiving is one of my families favorite things to do. The family gathered and the different rich and flavorful food around the table, it is one of those times where you don’t want to have to consider diets. Especially as you are getting older and health concerns begin to effect the diets of some of those we love. The potatoes are sometimes the most challenging when it comes to dietary restrictions but are also one of the best parts of the meal. Remember as your older loved ones grew up,  most likely one of their Thanksgiving staples were the potatoes and most likely they had them smothered in turkey gravy or if sweet potatoes were their thing it was the candied sauce they were soaked in. Although they might not be able to have their moms potatoes, we can always do our best to give them something they will enjoy. Here are some delicious recipes if you are concerned about dietary restrictions. 

Diabetic-Friendly Thanksgiving Yam Recipe

It’s lower in sugar and carbs, but still delicious and festive for the holiday:

Diabetic-Friendly Roasted Yams with Cinnamon and Pecans

Ingredients:

• 4 medium yams or sweet potatoes (about 2 lbs), peeled and cubed

• 2 tbsp olive oil or avocado oil

• 1/2 tsp ground cinnamon

• 1/4 tsp ground nutmeg

• 1/4 tsp salt (optional)

• 1/2 cup chopped pecans (optional)

• 1/4 cup sugar-free maple syrup or stevia-based sweetener (optional for a touch of sweetness)

• 1/2 tsp vanilla extract (optional)

• Freshly ground black pepper to taste

• 1 tbsp chopped fresh parsley (optional, for garnish)

Instructions:

1. Preheat Oven: Preheat your oven to 400°F (200°C).

2. Prepare the Yams: Peel and cube the yams into bite-sized pieces. If you prefer, you can leave the skin on for extra fiber, but peeling is common in many recipes.

3. Toss with Oil and Spices: In a large mixing bowl, toss the yam cubes with the olive oil (or avocado oil), cinnamon, nutmeg, and salt (if using). Ensure that the yams are evenly coated with the oil and spices.

4. Roast the Yams: Spread the yam cubes in a single layer on a baking sheet. Make sure there’s space between each piece to allow for even roasting. Roast in the preheated oven for 30–35 minutes, or until tender when pierced with a fork. Stir halfway through to ensure they cook evenly.

5. Prepare the Pecans: If you're using pecans, toast them lightly in a dry skillet over medium heat for about 3–5 minutes, stirring occasionally, until fragrant. This adds extra flavor and crunch.

6. Optional Sweetness: Once the yams are tender, drizzle with a little sugar-free maple syrup or sprinkle with a stevia-based sweetener to taste. Stir gently to combine. You can also add a splash of vanilla extract for extra flavor. This step is optional, depending on your sweetness preference.

7. Garnish: Top the roasted yams with toasted pecans, and garnish with a sprinkle of freshly chopped parsley for a pop of color.

8. Serve: Serve warm as a savory, naturally sweet side dish for your Thanksgiving meal!

Nutritional Benefits:

• Lower Glycemic Load: Roasting the yams at a high heat enhances their natural sweetness, allowing you to enjoy the flavor without needing added sugar.

• Healthy Fats: The olive oil or avocado oil adds heart-healthy fats.

• Fiber: Sweet potatoes and yams are naturally high in fiber, which helps control blood sugar levels.

• Optional Pecans: Pecans provide healthy fats, protein, and additional fiber.

This recipe keeps the yams flavorful, satisfying, and diabetic-friendly by reducing sugar while retaining their natural sweetness. It’s a great way to enjoy a traditional Thanksgiving side without spiking blood sugar. Enjoy!

Low-Cholesterol Thanksgiving Potato Recipe

Its light, flavorful, and perfect for a healthy holiday meal. This recipe uses a creamy blend of cauliflower and potatoes to cut down on cholesterol while still maintaining a rich, satisfying taste.

Low-Cholesterol Creamy Garlic Mashed Potatoes (with Cauliflower)

Ingredients:

• 2 large russet potatoes, peeled and cubed

• 1 medium head of cauliflower, chopped into florets

• 3–4 cloves garlic, peeled and smashed

• 1/2 cup unsweetened almond milk (or any low-fat milk)

• 2 tbsp olive oil (or avocado oil)

• 1/4 tsp salt (or to taste)

• 1/4 tsp freshly ground black pepper (or to taste)

• 1/4 tsp ground thyme (optional)

• 1/4 cup chopped fresh parsley (optional, for garnish)

Instructions:

1. Cook the Potatoes and Cauliflower:

   • In a large pot, add the cubed potatoes, cauliflower florets, and smashed garlic cloves. Fill the pot with enough water to cover the vegetables.

   • Bring to a boil, then reduce the heat and simmer for about 15–20 minutes, or until the potatoes and cauliflower are tender when pierced with a fork.

2. Drain and Mash:

   • Once the potatoes and cauliflower are cooked, drain the water and return the vegetables to the pot.

   • Use a potato masher or an electric hand mixer to mash the potatoes and cauliflower together. You can mash them to your desired consistency (smooth or a little chunky).

3. Add Olive Oil and Milk:

   • Slowly add the almond milk (or your preferred low-fat milk) and olive oil to the mashed mixture. Stir until smooth and creamy. If you want it creamier, add a little more almond milk.

   • Season with salt, black pepper, and thyme (if using). Taste and adjust the seasoning as needed.

4. Garnish and Serve:

   • Transfer the mashed potatoes and cauliflower to a serving dish.

   • Garnish with freshly chopped parsley for a touch of color and extra flavor.

5. Serve Warm:

   • Serve this creamy, low-cholesterol mashed potato dish as a healthy and satisfying side for your Thanksgiving meal.

Why This Recipe is Low-Cholesterol:

• No Butter or Cream: Instead of butter or heavy cream, this recipe uses olive oil and almond milk, both of which are low in saturated fats and cholesterol-free.

• Cauliflower Blend: Mixing in cauliflower with the potatoes lightens the dish while adding a creamy texture without extra calories or cholesterol. Cauliflower is a low-calorie, high-fiber vegetable that’s rich in vitamins and antioxidants.

Nutritional Benefits:

• Cholesterol-Free: By omitting high-cholesterol ingredients like butter and heavy cream, this recipe is completely cholesterol-free.

• Heart-Healthy Fats: Olive oil provides heart-healthy unsaturated fats, which are good for cholesterol levels and overall cardiovascular health.

• Fiber-Rich: The cauliflower adds fiber, which helps with digestion and may contribute to lower cholesterol levels.

This offers all the comfort of traditional mashed potatoes while being a healthier choice for those watching their cholesterol. Enjoy a guilt-free, flavorful side dish for your Thanksgiving table!

I hope you enjoy these Thanksgiving potato recipes. Don’t forget to order your Christmas designed glass cutting boards in the gift shop before you go. They make a great addition for the kitchen to bring holiday cheer whether for use or decoration you can’t go wrong. What are some of your favorite potato recipes? Let me know what you think and keep and eye out for more Thanksgiving recipes sure to bring a smile that keeps smiling.