ProFormance Thanksgiving Menu

| November 17, 2011

turkey dinnerThe holiday season is here and there is no reason to pause in your efforts to attain your fitness goals, even on Thanksgiving Day!  Here at ProFormance, the trainers have all provided their favorite recipes in order to give you flavorful but still healthy options for your holiday meal. We would love to hear from anyone who gives our recipes a try!  Enjoy and Happy Holidays!

Appetizer-

Deviled eggs with bacon bits- provided by Jason

Deviled eggs are a classic thanksgiving appetizer and they have the advantage of being very easily prepared so you have more time to spend with the turkey or your guests. They’re also universally loved, especially in this recipe where bacon bits are added and you’ll even have to watch on the kids so they won’t end up being full before the main course is served.

Ingredients

  • 12 eggs;
  • 1/2 cup Light  mayonnaise;
  • 1 tbsp mustard;
  • 1 tbsp cumin;
  • 6 slices bacon;
  • Paprika for garnish;
  • Sea salt and freshly ground black pepper to taste;

Preparation

  1. Cook the bacon slices in a pan over a medium heat until crispy. When the bacon is ready, let cool.
  2. Crumble the bacon to small bits.
  3. Place eggs in a pot filled with cold water.
  4. Bring to a boil and let boil for 12 minutes.
  5. After the 12 minutes, remove from the heat, drain and run some cold water immediately on the eggs. The cold water will cool the eggs so you can work with them, but will also stop the cooking process. You’ll often see overcooked eggs with a grey-colored edge to the yolks.
  6. Once the eggs are cold enough to handle, peel them and cut them in half.
  7. Carefully scoop out the yolks and mash them in a bowl with the mayonnaise, mustard, bacon bits, cumin and salt and pepper to taste.
  8. With either a spoon or a makeshift piping bag made with a plastic sandwich bag with a cut off corner, fill in the cavity of the egg white halves with the yolk, mayonnaise and bacon filling.
  9. Garnish with some paprika and some of your favorite fresh herbs.

Main Course-
Honey and Rosemary Brined Turkey with Herb Riesling Gravy- provided by Bert

Serves 8 to 10

Ingredients

For the Brine
4 cups water
3/4 cup kosher salt
1/2 cup honey
32 ounces low-sodium chicken broth
1 tablespoon black peppercorns
6 to 8 sprigs fresh rosemary
1 (12- to 14-pound) fresh turkey, neck and giblets removed and reserved (discard liver)

For Roasting the Turkey
1/2 small onion, peeled and cut in half
1 small Fuji or Honeycrisp apple, quartered
1 bulb garlic, halved
4 sprigs rosemary
1/3 cup canola oil

For the Gravy
1 tablespoon extra-virgin olive oil
Reserved turkey neck and giblets
1 medium yellow onion, unpeeled and chopped
1 carrot, unpeeled and diced
3 cups low-sodium chicken broth
1 cup Riesling
3 tablespoons unsalted butter, at room temperature
1/4 cup flour
1/4 cup flat-leaf parsley, finely chopped
2 stems rosemary, leaves removed and finely chopped
3 sprigs fresh thyme, leaves removed and finely chopped

Method

For the brine, bring water to a boil in a saucepan. Add salt, honey, broth, peppercorns and rosemary in a saucepan and bring to a boil, stirring to dissolve salt. Cool at room temperature, then refrigerate until needed.

About 6 to 8 hours before you plan to roast your turkey, place brine mixture in a large clean bucket, stock pot or cooler and stir in 1 gallon of ice water. Place turkey in the bucket, breast side down, cover and refrigerate 6 to 8 hours or overnight. Make sure the turkey is fully submerged, adding more ice water if necessary.

To roast the turkey, preheat oven to 450°F. Remove turkey from brine and rinse thoroughly, inside and out, with cool water; pat dry. Discard brine solution. Season turkey cavity with salt and pepper. Stuff turkey with onion, apple, garlic and rosemary. Place on a roasting rack set inside a large roasting pan and tuck the wings back. Brush the entire turkey with oil.

Cover breast portion with foil and place turkey on lowest rack in oven and roast 30 minutes, then turn heat down to 350°F and roast 2 to 2 1/2 hours longer, until a thermometer reads 165°F when inserted between the breast and thigh without touching the bone. Remove foil from breast about 45 minutes before the turkey is done. Remove turkey from pan, place on a platter and tent with foil. Let the turkey rest 20 minutes before carving.

For the gravy, heat oil in a large saucepan over medium heat. Add turkey neck and giblets, onions and carrots and cook until lightly browned, about 5 minutes. Add broth, bring to a boil, then turn down to a simmer and cook 30 minutes. Strain, discarding the solids, and refrigerate broth until ready to use.

While turkey rests, pour pan drippings into a measuring cup and freeze for 15 minutes. Skim off any fat. Heat roasting pan over medium heat and add Riesling, scraping up any browned bits. Pour in giblet broth and skimmed pan drippings and bring to a simmer over medium-high heat. Whisk in butter until melted, then whisk in flour. Cook until thickened, stirring constantly to avoid lumps. Stir in chopped herbs and add salt and pepper to taste.

Side Dishes-

Healthy Mashed Sweet Potatoes-provided by Patrick

The spice mixture and orange juice in this recipe adds a wonderful complement to the flavor of the sweet potatoes for a great new addition to your Healthiest Way of Eating. It also contains only 98 calories but 249% of your daily value (DV) for health-promoting vitamin A! Enjoy!

  Prep and Cook Time: 15 minutes

Ingredients:

Directions:

  1. Bring lightly salted water to a boil in a steamer with a tight fitting lid.
  2. Steam peeled and sliced sweet potatoes in steamer basket, covered, for about 10 minutes, or until tender
  3. When tender, mash with potato masher, adding rest of ingredients.

Serves 4

 

Gluten Free Stuffing- provided by Doug


Serves 8-10

Ingredients:
1 pound extra-lean ground beef (used the 95% lean, organic, grass-fed
beef from Whole Foods)
***Note, the extra-lean ground beef is the key – buy the leanest
available.  This will keep the stuffing from tasting too much like
ground beef, as much of the beef flavor is carried in the fat***
2 cups walnut pieces, very finely chopped/ground and soaked overnight
(rinse several times before using)
1 medium sweet onion, diced
4 stalks of celery, diced
1 apple, cored and finely diced (used a Honeycrisp)
Several springs of fresh rosemary, sage, thyme, and marjoram (poultry
mix), finely chopped
½ tsp garlic powder
½ tsp sea salt

Directions:

Preheat the oven to 375 degrees. Chop all the veggies, the apple, and herbs.
Saute the beef and celery for 3-4 minutes on medium heat, making sure
that the beef gets broken up into really small pieces as it cooks.
(Big chunks are not very stuffing-like!)  Use a big saucepan for this,
as you don’t want the contents to overflow once everything is mixed.
Add the onion and apple, and cook for another 2-3 minutes.
Add the herbs, garlic powder, walnuts, and salt, and mix thoroughly.
The beef should NOT be totally cooked at this point – there should
still be some pink.
Pull everything out of the pan, and dump it into a 9×13 baking pan (or
two 6×9 pans), and bake uncovered at 375 for 30 minutes.  Serve hot
from the oven.

 

 

 

Bottom of Form

Mashed Cauliflower – provided by Cary

Serves 4

Mashed cauliflower tastes similar to mashed potatoes but with fewer carbs. Top with chopped herbs and grated cheese if you like.

Ingredients

1 medium head Cauliflower, trimmed and cut into small florets (about 6 to 7 cups)
1 to 2 tablespoons extra virgin olive oil
Sea salt and ground black pepper to taste

Method

Bring a large pot of salted water with 2 cloves of garlic to a boil. Add cauliflower and cook until very tender, about 10 minutes. Reserve 1/4 cup of the cooking liquid and then drain well and transfer cauliflower to a food processor. Add oil and reserved water, 1 tablespoon at a time, and puree until smooth. (Or, mash cauliflower with a potato masher). Season with salt and pepper and serve.

For more of a Cajun route, add ½ cup fat free Sour Cream, Cajun seasoning, and Garlic to taste. Place in casserole dish and top with a hint of Fat Free Cheddar Cheese and bake at 400 degrees until cheese is melted. Garnish with chives, diced turkey bacon and diced tomatoes.

Bottom of Form

 

 

Roasted Brussels Sprouts with Walnuts and Crispy Bacon- provided by Micah

Serves 6

Bacon and Brussels sprouts make a delicious savory pairing in this simple skillet side dish that comes together quickly and easily.

Ingredients

3 slices thick-cut bacon, cut into 1/2-inch wide strips
2 pounds Brussels sprouts, halved
1/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1/2 cup toasted walnuts, chopped
1 tablespoon fresh thyme leaves, chopped

Method

Preheat oven to 400°F. Cook bacon in a large oven-proof skillet over medium heat until crispy. Remove bacon with a slotted spoon to a paper-towel-lined plate. Add sprouts, salt and pepper to the skillet and toss until combined. Place skillet in oven and roast until sprouts are deep golden brown, crispy outside and tender inside, 25 to 30 minutes, stirring occasionally. Transfer to a serving dish and toss with bacon, walnuts and thyme.

 

Heart-Healthy Cheesy Potatoes – provided by Lynn

Makes: 12 servings

Prep: 15 mins
Bake: 1 hr 5 mins to 1 hr 10 mins 350°F
Stand: 10 mins

 

Ingredients

  • 1 10 3/4 ounce can reduced-fat and reduced-sodium condensed cream of chicken soup
  • 1 cup shredded reduced-fat sharp cheddar cheese (4 ounces)
  • 1/2 cup fat-free milk
  • 1/2 cup light dairy sour cream
  • 1/3 cup finely chopped onion or 2 tablespoons dried minced onion
  • 1/2 teaspoon ground black pepper
  • 1 30 – 32 ounce package frozen shredded or diced hash brown potatoes, thawed
  • 1/2 cup crushed cornflakes or crushed wheat cereal flakes

Directions

Preheat oven to 350 degrees F. Lightly grease a 2-quart rectangular baking dish; set aside. In a very large bowl, combine soup, cheese, milk, sour cream, onion, and pepper. Stir in potatoes. Spread mixture evenly in prepared baking dish.

Cover and bake for 45 minutes; stir potatoes. Sprinkle with cornflakes. Bake, uncovered, for 20 to 25 minutes more or until heated through and bubbly. Let stand for 10 minutes before serving.

 

Dessert-

 Pumpkin Pie-provided by Jason

In an effort to bring you a traditional thanksgiving dessert that all the family will adore without questioning your paleo diet background, the pumpkin pie was a clear winner. In fact, pumpkin pie is the quintessential thanksgiving dessert. Of course, the usual pumpkin pie is made with lots of sugar and a flower based crust, but nothing prevents us from making an oven more delicious fresh nut crust with hazelnuts and pecans.

As for the sugar, well, here a compromise is made and the chosen sweetener is honey. While honey is natural and non-toxic, it’s still high in fructose, but the amount you’ll end up eating with your hot and delicious piece of pumpkin pie is really not such a big deal, especially in this time of feast when other, nastier, indulgences are always around the corner. Treat yourself with a large piece of this pie when still hot with a big portion of coconut vanilla ice cream.

This recipe calls for pumpkin puree. You can either buy canned pumpkin puree, making sure it’s the only ingredient or you can roast some fresh pumpkin in a 350 F oven for about an hour to make your own puree.

Ingredients

Crust:

  • 1 cup pecans;
  • 1/2 cup hazelnuts;
  • 4 tbsp butter, ghee or coconut oil (room temperature);
  • A pinch of sea salt;

Filling:

  • 1 can fresh or canned pumpkin puree (about 1 3/4 cups);
  • 2 eggs;
  • 1/2 cup local raw honey;
  • 1/2 cup coconut milk;
  • 2 tsp cinnamon;
  • 1/4 tsp ground cloves;
  • 1/4 tsp fresh grated ginger;

Preparation

  1. Preheat your oven to 350 F.
  2. Process the nuts in a food processor to almost a flower consistency. Be careful not to process too much and get a butter instead.
  3. In a bowl, mix the ground nuts with the butter or coconut oil and then spread the crust mixture in a pie pan and bake for 10 minutes.
  4. While the crust bakes, mix all the filling ingredients together in a bowl.
  5. Add the filling evenly on the baked crust and bake for an additional 45 minutes.

 

The Day After-

 

Turkey Noodle Soup- provided by Amy

Serves 6 to 8

 

What better way to use leftover turkey from Thanksgiving than to make a satisfying pot of turkey noodle soup? Our hearty version gets a nutritional boost from kale and whole-wheat elbow macaroni.

 

Ingredients

 

1 medium onion, chopped
2 carrots, chopped
2 ribs celery, thinly sliced
2 cloves garlic, minced
4 cups low-sodium chicken broth or homemade turkey broth
4 sprigs fresh thyme
1 bunch kale, thick stems removed and leaves thinly sliced
2 cups whole-wheat elbow macaroni
2 cups (10 ounces) cubed or shredded cooked turkey breast
1/4 teaspoon freshly ground black pepper

 

Method

 

Heat a large saucepan over medium-high heat until hot. Add onion, carrots, celery and garlic and cook 6 to 7 minutes or until vegetables are tender and beginning to brown, stirring occasionally. Stir in broth, 4 cups water and thyme and bring to a boil. Add kale and macaroni and return to a boil. Cook about 5 minutes or until macaroni is al dente. Stir in turkey and pepper and cook 2 to 3 minutes longer or until turkey is heated through. Remove thyme sprigs before serving.

 

Nutrition

Per serving: 220 calories (35 from fat), 4g total fat, 1g saturated fat, 30mg cholesterol, 220mg sodium, 32g total carbohydrate (4g dietary fiber, 3g sugar), 17g protein

 

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Category: Wholly Fit

About the Author (Author Profile)

Bert Kremer
Bert Kremer
Personal Trainer
Co-Owner of ProFormance Fitness

I was born and raised in Louisville along with my four sisters. I graduated from St. X in 98’and University of Louisville in 02’. I have two amazing kids that are much sweeter to life than I ever was.
Although, I didn’t really know what all went into it, I dreamed of owning a gym and knew that I wanted to help people out. I consider myself very lucky to be able to take advantage of the opportunities that have existed in my life. I received a degree in Exercise Physiology and a minor in Marketing at UL, both of which were very helpful in getting me where I am today.
I have 10 years experience as a Personal Trainer. I have nationally accredited certifications through NSCA-CSCS and ACE. In 2003 I met Cary Cox and he already had the same visions that I did. We didn’t want people sitting around reading magazines on machines. Our past experience from the big box gyms helped us realize we wanted something different. We were looking for real results in a private atmosphere where intimidation doesn’t exist. ProFormance Fitness has grown from the original facility three times. The latest addition added another 5000 sq/ft to keep up with demand. We are fortunate to have amazing trainers and lots of energetic clients.
Contact me at: proformancefitness@hotmail.com, www.proformanceresults.com

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