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Simple Potato Swaps to Lighten Up Your Thanksgiving Feast

Oct 04, 2017

Bloated and drowsy are words we use to describe the way we feel while recovering from a massive feast. Thanksgiving is definitely no exception. Often ranking high in carbs, sugars and consumption, it’s no wonder these festivities leave us feeling less than stellar. One of the sneakiest suspects? Potatoes. Due to their high glycemic index, potatoes are often responsible for rapid increases in blood sugar levels, increasing our insulin concentrations, and slowing us down to a snooze. Though they’re a tasty side to many entrées, sometimes opting for healthier options can serve you better in the long run. This year, stop the spike with our simple swaps.

Instead of mashed potatoes, sub in cauliflower!

Why cauliflower?
One serving of cauliflower brings you 77% of your daily recommended value of vitamin C, an important immune boosting nutrient during the cold and flu season! Extremely versatile, it’s the easiest way to remain satisfied while curbing the carbs.

Cauliflower Mash

You’ll need:

  • 1 large cauliflower head
  • 3 tablespoons of unsalted butter
  • 1 cup of nut milk of choice
  • 1 cup of water
  • 1 teaspoon of sea salt

You’ll also need:

  • Big knife for mincing
  • Cutting board
  • Measuring cup
  • Spatula/wooden spoon
  • Colander
  • Immersion blender/food processor

To begin, chop up cauliflower head. The easiest way to do this is by cutting it in half through the stem. If you cut a ‘v’ shape around the core, you’ll remove it from each half. Once you’ve done this, mince the cauliflower finely. (Keep in mind: the smaller the pieces, the quicker it’ll cook, and the creamier it’ll turn out.)

Your next step is to sauté the cauliflower. Place your butter in your pan, and turn onto medium high. Once it begins to melt, drop your cauliflower pieces in and sauté, stirring regularly until the cauliflower has visibly lightened. This should take 3-5 minutes.

Add your water, milk and salt and bring mixture to a boil. Cover and cook until tender. This should take roughly 10 minutes.

Once boiled, drain cauliflower and keep ¼ cup of the cooking liquid.

Place the drained cauliflower and retained liquid in the pot and mash with immersion blender until smooth. Make sure to serve this hot!

Instead of roast potatoes, use parsnips!

Roast Parsnips with Rosemary

Why parsnips?

Full of fibre and vitamin C, parsnips are great for eye health, digestive functions, and enzyme production. A cousin of the carrot, the parsnip also makes for an inventive sub for its starchier contemporaries.

You’ll need

  • 1 ½ pounds of peeled parsnips, sliced into ½-by-2 inch pieces
  • 2 teaspoons of fresh rosemary, chopped
  • 2 tablespoons of virgin olive oil
  • Salt and pepper to taste

This recipe is as simple as it is delightful! All you’ll need is an oven and the above ingredients. Preheat your oven to 450 degrees, and on a rimmed baking sheet, toss your parsnips in oil and rosemary, then season with salt and pepper to taste. Roast for roughly 20 minutes, stirring halfway through. Parsnips should come out golden and tender. Serve immediately!Instead of a potato salad, give turnips a try!

Crunchy Turnip, Apple and Brussel Sprout Slaw

Why turnips?

Part of the cruciferous* family, turnips are closely related to broccoli, collard greens, cabbage and kale. These vegetables contain phytochemicals that have been shown to reduce free radicals. Containing indoles*, they’re known to reduce the risk of cancers in the prostate, lungs and colon. They’re also chock-full of calcium, magnesium and potassium!

You’ll need

  • 3 tablespoons of fresh lemon juice
  • 2 tablespoons of olive oil
  • 1 teaspoon of peeled and grated ginger
  • 2 small white turnips, cut à la julienne
  • 1 medium Pink Lady apple, cut à la julienne
  • 4 oz of Brussels sprouts with leaves separated
  • 2 teaspoons of poppy seeds

This recipe is the easiest of the bunch! Mix lemon juice, ginger and oil in a bowl. Toss in turnips, Brussels sprouts, apple and half your poppy seeds. Stir until evenly coated and add remaining poppy seeds. Enjoy!

With traditional feast fare like bread and potatoes often setting you on the fast track to digestive discomfort, our healthy swaps give you the options you need to stave off tummy troubles. Maintain optimal digestion with our line of probiotics and Nutrisentials Digestive Enzymes! Click here to read more

*Cruciferous vegetables are of the family Brassicaceae (also called Cruciferae). They include vegetables like cauliflower, cabbage, garden cress, bok choy, broccoli, Brussels sprouts, as well as similar greenleaf vegetables.

Indoles are a class of phytochemicals associated with cancer prevention.


  1. Axe, Dr. (2014, December). Cauliflower Benefits, Nutrition & Recipes. Retrieved from
  2. Elliott, B. (2017, April). The Top 8 Health Benefits of Cauliflower. Retrieved from
  3. Axe, Dr. (2017, June). Parsnip Nutrition, Benefits The Eyes, Heart & Stomach. Retrieved from
  4. Kerns, M. (2017, July). The Health Benefits of Parsnip. Retrieved from



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