VIDEO: Healthy Thanksgiving dishes

RECIPES from Kristal Lowe, RD, PacMed


Muffin Tin Pumpkin Pies:

Recipe from



    Makes 12 mini pumpkin pies




      Muffin Tin Stuffing

      - 1 stale loaf whole wheat  bread, cubed
      - 2 tablespoons olive oil
      - 1 large onion, chopped
      - 3 small apples, chopped
      - 4 ribs celery, chopped
      - ½ cup parsley, chopped
      - 2 tablespoons sage, chopped
      - 2 tablespoons thyme, chopped
      - 2 tablespoons rosemary, chopped
      - 3/4 cup dried cranberries
      - 2 teaspoons salt
      - 1 teaspoon pepper
      - 2 1/2 cups vegetable stock

      1. Preheat oven to 375 degrees F. Preheat a large skillet over medium heat. Add olive oil and onions. Cook for 3-4 minutes. Add apples and celery. Cook for 5 minutes, or until softened. Add cranberries, salt, pepper, and chopped herbs. Mix to combine.
      2. Place cubed bread in a large bowl. Pour the vegetable and apple mixture over bread. Add vegetable stock. Mix gently.
      3. Use olive oil to lightly grease a standard muffin tin. Fill each tin with stuffing mixture.
      4. Bake for 20-25 minutes, or until golden brown. Enjoy!


      Cauliflower & Potato Mash Recipe:

      Recipe adapted from

      By substituting in the antioxidant-rich cauliflower, you’ll be creating a lower carbohydrate mash while boosting the nutrient value. Cauliflower is also a good source of vitamin C, K and magnesium.

      Yield: 12 servings (serving size: 1/3 cup)



        Prepare 2 cups of plain mashed potatoes. Keep warm.

        Cook cauliflower in boiling water 7 minutes or until tender. Drain.

        Place fat-free milk, garlic cloves, and bay leaf in a small saucepan; bring to a simmer. Cover and cook over low heat for 10 minutes. Discard bay leaf. Place cauliflower, milk mixture, butter, and salt in a food processor, and process until smooth, scraping sides of the bowl occasionally. Combine mashed potatoes and cauliflower mixture in a large bowl, stirring until well blended

        Nutritional Information

        Estimated amount per serving


          Eggnog Recipe:

          Recipe from

          Eggnog is a good source of calcium and protein but the real stuff can have you consuming a whopping 430 calories per 6 ounces. This version will save you calories without sacrificing creamy taste.

          Yield: 8 servings (1/2 cup)



            1. Combine first 5 ingredients in a medium saucepan. Bring to a boil over medium heat, stirring constantly with a whisk. Place egg yolks in a medium bowl. Gradually whisk one-third of hot milk mixture into egg yolks. Add yolk mixture to remaining hot milk mixture, stirring with a whisk. Cook over medium heat 1 minute or until slightly thickened. Pour into a pitcher; stir in bourbon, brandy, and vanilla.

            2. Cover surface of eggnog with wax paper; refrigerate at least 4 hours or overnight. Garnish with additional nutmeg, if desired

            Nutritional Information

            Estimated amount per serving


              Flavored Water Recipes:


              Holiday Twist:

              Large pitcher of plain water or plain sparkling water

              8 ounces whole Cranberry

              2 small lime slices

              Handful of mint leaves

              Mix all ingredients together.

              For best results let chill for up to 3 hours to let flavors marinate




              1 large pitcher of plain water or plain sparkling water

              1 large cucumber ¼ inch slices

              2 lemons ¼ inch slices

              Handful of mint leaves

              Mix all ingredients together.

              For best results let chill for up to 3 hours to let flavors marinate



              Kristal Lowe is a registered dietician at Pacific Medical Centers and practices at the Canyon Park, Lynnwood, Northgate and Totem Lake clinics. She completed her undergraduate studies at Seattle Pacific University with a bachelor of science in Nutrition and Dietetics, followed by an internship at Oregon Health & Science University in Dietetics.