Rich, comforting goodness is what we want for Thanksgiving, and with the help of WakeMed dietitian, Monika Kraus, MS, RD, LDN, we can enjoy the most delicious holiday recipes without the guilt.

Try out these four, proven recipes, ranging from desserts and entrees to fruits and veggies. You just might find that they become fan favorites carefully preserved from year-to-year with your other must-keep family recipe cards.

Cranberry Flax Pumpkin Bread

Makes 12 servings

Recipe courtesy of aicr.org

Ingredients

• Canola oil spray
• ½ cup whole-wheat pastry flour
• ½ cup unbleached all-purpose flour
• ½ cup ground flaxseed
• 2/3 cup packed light brown sugar
• 1 teaspoon baking soda
• ½ teaspoon salt
• 2 large eggs
• 1 cup canned pumpkin
• ¼ cup canola oil
• ½ cup unsweetened applesauce
• ¼ cup apple juice
• ½ teaspoon ground cinnamon
• ½ teaspoon ground ginger
• ¼ teaspoon ground nutmeg
• 1 cup dried cranberries

Instructions

1. Preheat oven to 350°F.
2. Lightly coat 8×4 inch loaf pan with canola oil spray and set aside.
3. In large bowl, combine whole-wheat pastry flour, all-purpose flour, flaxseed, sugar, baking soda and salt.
4. In medium bowl, lightly beat eggs. Whisk in pumpkin, canola oil, applesauce, apple juice, cinnamon, ginger, and nutmeg.
5. Stir in dried cranberries.
6. Add wet ingredients to dry ingredients, mixing until all dry ingredients are incorporated into batter.
7. Do not beat or overmix.
8. Pour batter into prepared pan.
9. Bake for 50-60 minutes, until wooden toothpick inserted into center comes out clean.
10. Cool in pan on wire rack for 10 minutes.
11. Remove bread from pan and continue cooling on rack.

Per serving: 206calories, 8g total fat, 33gcarbohydrates, 4g protein,3g dietary fiber,221mg sodium

Roasted Butternut Squash

(Makes 4 servings)

Ingredients

• 1 medium butternut squash
• 1 Tbsp olive oil
• 1 Tbsp maple syrup
• 10 sage leaves, chopped
• Salt and pepper to taste

Instructions

1. Preheat the oven to 425°F.
2. Peel the squash.
3. Slice the squash in half lengthwise and scoop out the seeds.
4. Chop the squash into 3⁄4″ chunks.
5. Mix with the olive oil, maple syrup, and sage, salt, and pepper.
6. Spread on a baking sheet and roast until lightly browned (about 25-30 minutes).

Per serving: 102 calories, 3.6g total fat, 19.5gcarbohydrates, 1.4g protein, 2.8g dietary fiber,5.6mg sodium

Green Beans Almondine

(Makes 6 servings)

Ingredients

• 2 pounds of fresh green beans (trim off the ends)
• 2 Tbsp slivered almonds
• 1 Tbsp olive oil or avocado oil
• 1 garlic clove
• ¼ cup orange juice
• ¼ cup dried cranberries
• Salt and pepper to taste

Instructions

1. Bring a large pot of water to a boil and add the beans, cook for 3 minutes.
2. Prepare a large bowl of water with ice cubes, and transfer the beans to the water. Once cooled, remove the beans from water (set aside).
3. Heat a drizzle of oil in a large nonstick skillet over medium heat. Add the almonds, tossing occasionally until golden brown (about 4-5 minutes).
4. Add garlic and the rest of the olive oil to the skillet. Once browned, add the beans and orange juice, and toss until heated (2-3 minutes).
5. Remove from heat. Add dried cranberries and salt and pepper to taste.

Per serving: 98 calories, 4g total fat, 20g carbohydrates, 7g protein, 4g dietary fiber, 7mg sodium

Thanksgiving Baked Apple Dessert

(Makes 6 servings)

Ingredients

• 6 medium/large apples
• ½ cup old fashioned rolled oats
• 1/3 cup walnuts
• 1 teaspoon cinnamon
• Pinch of salt
• 2Tbsp. maple syrup

Instructions

1. Preheat oven to 350.
2. Wash and core the apples.
3. Place the oats, nuts, cinnamon and salt in a coffee grinder, blender, or food processor and mix until crumbly.
4. Place the mixture into a bowl, add the maple syrup and mix until combined.
5. In a separate baking dish, pour water to 1/4” up the side of the dish.
6. Add the apples to the baking dish, and then add the oats, nuts, cinnamon, and salt mixture into the cavities of the apples (distribute evenly).
7. Bake for 45 minutes or until the apples are soft.

Per serving: 130 calories, 3.5g total fat, 24g carbohydrates, 2.5g protein, 5g dietary fiber, 2.4mg sodium

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About Monika Kraus

Monika is a registered dietitian in Corporate Wellness Services who is passionate about helping people to stay well and meet their health goals. She graduated from New York University with a master’s degree in Clinical Nutrition. She has worked in hospital and wellness settings and has a strong interest in health promotion and disease prevention. Since joining WakeMed in 2016, Monika has enjoyed providing one-on-one nutrition counseling, leading interactive nutrition classes and participating in health screenings. Outside of work, she enjoys being active, traveling, and spending time with her husband and two daughters.