FRONT ROYAL — When it comes time to plan the Thanksgiving spread, keep guests in mind who have dietary restrictions or who are trying to eat a bit healthier. There are a cornucopia of healthy alternatives, including low-carb, gluten-free and keto choices, that will provide a little something for everyone, without sacrificing those delicious Thanksgiving flavors.

Anne Thompson, clinical dietitian at Warren Memorial Hospital, said Thanksgiving often brings to mind plenty of flavorful side dishes like macaroni and cheese and green bean casserole. For those following a special diet, Thompson said there’s no need to give up traditional favorites. Instead, use alternative ingredients to suit those who are health-conscious.

“Often it’s as simple as substituting or alternating an ingredient in a recipe,” Thompson explained. “For instance, using vegetable oil to make gravy instead of turkey drippings is lower in saturated fat and is cholesterol-free.”

Other tips include adding a fat-free sour cream to mashed potatoes to maintain the creamy texture and to reduce fat or combining potatoes with pureed or mashed cooked cauliflower, parsnips or turnips for added nutrition and fewer carbohydrates.

Thompson, who said most at her table are a fan of cranberry sauce, tells her patients to opt for a cranberry relish or suggests making it from scratch with fruit juice or apple sauce to cut down on sugar.

“I also suggest cooking the stuffing separately, as this will keep it from absorbing the fat from the turkey,” she said. “Using whole-grain options will add more nutrients than traditional bread stuffing.”

Adding: “Another option is to use wild rice stuffing or celery stuffing.”

But her biggest tip this Thanksgiving: focus on the flavor.

“There are a million and one ways to season an item,” she said. “Rather than just salt, there are other herbs that can add just as much flavor if not more to a recipe.”

Thompson, who likes using fresh produce, always suggests the same to her patients. Even when it comes to following family recipes it’s possible, she said. Rather than using canned sweet potatoes, she encourages families to purchase fresh from local farmers markets or grocery stores, since items in cans typically have a higher salt content.

For anyone traveling and concerned about the menu, Thompson said to reach out to the individual preparing the meal and let them know about dietary restrictions or consider making a side dish and bringing it along.

“This way you know how it was prepared and what ingredients were used — taking the questions out of the equation.”

As for the star of the day, Thompson said over the years she’s found alternative and healthier ways to cook her turkey including dry heat, air frying, smoking or grilling. Dry heat produces a juicer and healthier bird for the entire family to enjoy.

“At the end of the day, it comes down to portion control,” Thompson said. “If you control that, you can control almost anything.”

Have leftovers? Thompson said she likes to make a turkey salad and use the remaining items she has from Thanksgiving dinner.

Healthy Green Bean Casserole

Ingredients:

Green Beans

Olive Oil

Mushrooms

Onion & Garlic

Tamari Soy Sauce

Chicken Broth:

Milk or milk alternative

Arrowroot Powder

Shallots

Directions:

First, prep the green beans. Preheat your oven to 375F. Then, blanch the green beans for about 4-5 minutes until they’re tender yet crisp. Then transfer them to an ice water bath, drain, and set aside.

Next, create the sauce. Saute the oil, onion, and mushrooms on high heat for 8-10 minutes. Then, stir in the tamari soy sauce, garlic, salt and pepper. Once it’s mixed in, add the chicken broth and milk, and let it simmer for about 5 minutes. You want all those flavors to meld together.

In a small bowl, make a slurry by whisking together arrowroot powder and 2 tablespoons of water. Turn the stove off and pour the slurry into the pan and give it all stir until thick.

Layer it up and bake! Pour 1/3 of the mushroom sauce into the baking pan, add the green beans, and pour the rest of the sauce across the top. Then, bake for 10-15 minutes.

Lastly, make the crispy shallots. Saute the sliced shallots on medium high heat with olive oil for about 5 minutes. Reduce the heat to low and cook for another 3-4 minutes. Keep a close eye on them! Once they’re done cooking, transfer them to a paper towel lined plate. To finish off the dish, remove the casserole from oven and top it with crispy shallots. And you’re done!

Butternut Squash Mac ‘N Cheese

Ingredients:

4 cups (20 ounces) frozen butternut squash cubes

4 tablespoon butter

1 teaspoon kosher salt, divided

1/2 teaspoon freshly ground black pepper, divided

1/4 cup all-purpose flour

2 cups whole milk

1/2 teaspoon garlic powder

Pinch cayenne pepper

1 teaspoon chopped fresh thyme

4 ounces shredded cheddar

4 ounces goat cheese

1 pound large shells or other short pasta

Directions

Step 1

Bring a large pot of salted water to boil over high heat.

Step 2

In a large skillet over medium-high, combine squash and ¼ cup water. Cover and cook (uncovering to stir occasionally), until tender, 5 to 7 minutes. Uncover and continue to cook, stirring constantly, until liquid evaporates, 2 to 3 minutes.

Step 3

Add butter, ½ teaspoon salt, and ¼ tsp pepper and stir until butter is melted. Add flour and stir to incorporate. Cook, stirring constantly, until squash mixture thickens and raw flour has had a chance to cook, 2 to 3 minutes. Gradually add milk, stirring constantly. Add garlic powder, cayenne, and thyme and bring to a simmer. Add cheddar and goat cheese, stirring until melted. Remove from heat and let cool slightly.

Step 4

Add pasta to boiling water and cook 3 minutes short of package instructions. Drain, reserving ½ cup pasta water, and return to pot.

Step 5

Meanwhile, transfer squash mixture to a blender and puree until smooth (you should have just over 4 cups).

Step 6

Place the pot with cooked pasta over medium-low heat and stir in sauce until coated. Remove from heat and let cool 5 minutes. (If sauce looks thin, don’t worry —  it with thicken as it begins to cool.) Add splashes of pasta water to loosen until you’ve reached your desired consistency.