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Gut-Healthy Recipes: Thanksgiving Favorites That Are Actually Good For You

November 16, 2018

Gut-Healthy Recipes: Thanksgiving Favorites That Are Actually Good For You

As you plan your holiday dinners, you don't have to throw your health out the window. The recipes we've compiled here are not only delicious, but contain nutrients that repair, maintain, and actually help your digestive system. Enjoy!

Spiced Cranberry Sauce

Did you know that cranberries are really good for your gut? Not only are they full of fiber, but they contain a compound that aids prebiotic activity in the gut microbiome.

Canned cranberry sauce contains ridiculous amounts of sugar, which is a known culprit in creating intestinal inflammation (among other things). So we've created a recipe that is free of refined sugar, incredibly easy to make, and full of nutrients.


  • 12 oz cranberry (fresh or frozen)
    • Juice and grated rind zest of whole orange
    • 1/2   cup   unsweetened applesauce
    • 1/4   cup   water
    • 1  1/2 tsp   fresh ginger  ( finely grated)
    • 1/2   tsp   ground cinnamon
    • 1/8 tsp cloves
    • 1/8 tsp nutmeg
    • 1/2 tsp (or to taste) stevia or sweetener of your choice. 


    1. In a medium saucepan, add the cranberries, orange zest, orange juice, applesauce, water, ginger, cinnamon, cloves, and nutmeg.
    2. Bring to boil and then reduce to simmer, occasionally stirring, for 15-20 minutes, or until cranberries pop and begin to thicken into sauce.
    3. Once they've reached a jam-like consistency, add in the  stevia (or sweetener of your choice). It's easiest to start with a small amount and add more to taste
    4. Set aside and let cool. Once it's cooled to room temperature, serve or store in the fridge in airtight container. 

    Mashed "Faux-tatoes"

    Cauliflower is one of those foods that people either love or hate. If you fall into the former camp, bear with us!

    When prepared correctly, it tastes incredibly similar to mashed potatoes. It's a heck of a lot healthier though and is high in fiber, low in calories, and rich in minerals and vitamins.


    • 1 cauliflower, cut into florets (or 16 oz package frozen cauliflower) and cooked
    • 2 cloves of garlic, minced (optional)
    • 2 Tbs olive oil (may also use ghee or butter)
    • 2- Tbs cashew milk or preferred milk alternative, more or less as needed for consistency
    • 1 tsp salt (or to taste)
    • 1/4 tsp ground black pepper

    Optional Ingredients

    • 2-3 Tbs (or to taste) nutritional yeast flakes for cheesy flavor
    • A few tablespoons of greek yogurt


      1. To achieve the fluffiness of regular mashed potatoes, it's important that once cooked, your cauliflower is as dry as possible. Do not boil it by any means, and even steaming may be inadvisable as it adds extra moisture. Cook with microwave until tender, or place florets on parchment paper on cookie sheet and bake at 350ºF for about 30 minutes. 
      2. Add cauliflower, garlic, olive oil, milk, salt and pepper to food processor. If including any optional ingredients, you can add them now too. 
      3. Pulse to blend, stopping a few times to scrape down sides of the bowl, until mixture resembles mashed potatoes. Take care to not over blend, or it will take on baby food consistency instead of the desired fluffiness. 

      Roasted Carrots with Ginger and Turmeric

      Scratch the glazed carrots from your menu this year. This savory, delicious dish will not only add a beautiful splash of color to your holiday spread but is full of anti-inflammatory and gut-nourishing ingredients.

      Regular orange carrots ones are perfectly fine, but if you want to make them look a little extra special, you can use heirloom rainbow carrots. 


      • 2 lbs carrots (approx 10 large carrots), washed and halved
      • 3 Tbs coconut oil or olive oil
      • 1/4 fresh orange juice
      • 1 1/2 tsp fresh grated ginger
      • 1 tsp salt
      • 1 tsp ground black pepper
      • 3 tsp thyme 
      • 1 tsp turmeric powder
      • Parsley or thyme sprigs for garnish (optional)


          1. Preheat the oven to 425ºF and line a baking sheet with parchment paper. 
          2. Mix coconut oil (melted), orange juice, ginger, salt, pepper, thyme and turmeric together in large bowl. 
          3. Wash and rinse carrots, and slice in half, lengthwise. Add to ingredients in the mixing bowl and gently toss until carrots are fully coated. 
          4. Spread carrots evenly onto baking sheet and bake for 30 minutes, flipping about halfway through. Carrots should begin to brown and be crisp-tender when ready. Remove from oven, sprinkle with garnish if desired, and serve immediately.

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