Healthier takes on classic Thanksgiving sides

Nov. 21, 2024

By Mary Wade Burnside and Sarah Moore

Want to switch up your holiday side dishes? As Thanksgiving approaches, Monongalia County Health Department’s Women, Infants and Children (WIC) program is offering recipes for some tasty yet healthier options, with recipes chock full of vegetables and flavor.
These small twists on Thanksgiving classics are easy to make and family friendly too. Fresh, in-season fall flavors tend to be healthy and they set the color palette for a beautiful feast.
Sweet potatoes, from the Almost-Classic Sweet Potato Casserole, are rich in fiber, potassium, vitamin A (aka beta carotene) and vitamin C. These nutrients promote eye health, support the immune system, aid digestion and help regulate blood pressure.
They also provide antioxidants, which reduce inflammation and protect the body from free radicals, which are unstable atoms that can damage cells.
Broccoli, a main ingredient in the Broccoli and Cheddar Casserole with Leeks, is also a rich source of antioxidants, such as vitamins A, K and C, and is also important in a balanced diet because of its anti-inflammatory and anti-cancer properties. It also supports bone health and gut and digestive health.
Of course, we know Thanksgiving is usually about throwing out the calorie count, but these dishes provide the opportunity to consume some vegetables while also enjoying the treats that the holiday brings.
So let the season begin with a happy and healthy Thanksgiving dinner!


Broccoli and Cheddar Casserole with Leeks

Ingredients

3 lbs. broccoli, cut into small florets, stems peeled and sliced into 1/4 inch coins*
3 tablespoons extra virgin olive oil
2 leeks, halved lengthwise and thinly sliced crosswise*
Kosher salt
1/4 cup all-purpose flour
3 cups whole milk*
6 ounces sharp white cheddar cheese, shredded (2 cups)*
1/4 teaspoon cayenne pepper
Freshly ground pepper
1/2 cup coarsely crushed saltine crackers or Ritz crackers (We used Ritz)
1/2 cup sliced almonds
4 tablespoons unsalted butter, melted

Directions

Preheat the oven to 400°. Set a steamer basket in a large, deep saucepan filled with 1 inch of water and bring to a boil. Add all of the broccoli, cover and cook over high heat until crisp-tender, about five minutes. Transfer broccoli to a paper towel-lined baking sheet to drain.
In a medium saucepan, heat olive oil. Add leeks and a generous pinch of salt and cook over moderate heat until softened, about 10 minutes. Add flour and whisk over moderately high heat until bubbling and a paste forms, about two minutes. Add the milk and cook, whisking constantly, until thickened and bubbling, about five minutes. Remove from the heat and whisk in the cheddar and cayenne. Season with salt and pepper.
Pour half of the cheese sauce into a large 2-inch-deep baking dish. Arrange the drained broccoli on top of the cheese sauce in a single layer and drizzle the remaining cheese sauce on top. In a small bowl, mix crackers with almonds and melted butter and sprinkle over the broccoli. Bake the casserole for 15 minutes, until the sauce is bubbling and the top is golden brown.

Almost-Classic Sweet Potato Casserole

3 lbs. sweet potatoes (about three large), peeled, cut into 1” pieces*
2 large eggs, room temperature*
¼ cup half-and-half
½ cup packed dark brown sugar, divided
½ cup (1 stick) unsalted butter, melted, slightly cooled, divided
2¼ tsp. kosher salt, divided
2 cups Corn Flakes*
1 tsp. ground cinnamon
5 oz. mini marshmallows

Directions

Preheat oven to 350 degrees. Peel the sweet potatoes, cut into one-inch pieces and place in a 13”x9” baking dish or on a foil-lined baking sheet. Cover with foil and bake until tender, 50-60 minutes.
Whisk two large room temperature eggs, ¼ cup half-and-half, ¼ cup dark brown sugar, ¼ cup (½ stick) unsalted butter, melted, slightly cooled, and 1¼ teaspoon kosher salt in a small bowl to combine.
Transfer half of the sweet potatoes to a food processor, add half of egg mixture and process until smooth, about two minutes. Transfer purée to a large mixing bowl. Repeat with remaining sweet potatoes and egg mixture. Scrape all of the purée into baking dish.
Combine 2 cups cornflakes, 1 teaspoon ground cinnamon, remaining ¼ cup brown sugar, remaining ¼ cup (½ stick) unsalted melted butter that has been slightly cooled and remaining 1 tsp.kosher salt in a large sealed plastic bag and shake to coat cereal.
Arrange Corn Flakes mixture and marshmallows over top of purée in alternating diagonal stripes. Bake casserole until marshmallows are golden brown, 25–30 minutes.
*Ingredients with an asterisk next to them are available through Monongalia County Health Department WIC. Call us at 304-598-5181 for more information.