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Nutrition By Mia

ABC News 4: Healthy Ideas and Time Saving Hacks for Thanksgiving

November 17, 2016


Mia Syn TV Registered Dietitian Nutritionist. Pacific Foods, Dr. Mcdougall, JQ Dickinson Salt-Works, Uncle Matt's

As a dietitian and food lover, Thanksgiving is one of my favorite holidays but I also know it can be one of the most stressful especially if you’re in charge of the food! Between the pumpkin pie, cranberry sauce and turkey, something is bound to go wrong in the kitchen. Today I shared some ideas on ABC News 4 that will save you time in the kitchen and make the meal a little healthier without compromising the traditional flavors that we love.

Staple ingredients to have on hand in the kitchen

Chicken Stock and Bone Broth are definitely going to be staples for so many of your Thanksgiving dishes. It’s a light, flavorful addition to your gravies, sauces, and even a way to add moisture to your turkey if you happen to overcook it.  Bone broth is becoming increasingly popular to cook with. It’s incredibly nutrient-rich and their brand has more than double the calcium and 30% more iron than traditional broths.

Thanksgiving flavoring tips

As a dietitian I advocate use of spices and herbs to flavor your dishes and less salt but we know that salt can really make a dish, so you want to choose the right one. My favorite is a smoked finishing salt. You don’t have to cook with it, all you need is a little bit at the end to really elevate a dish and give it depth and flavor.

Making cranberry sauce a little healthier


Traditional cranberry sauce can pack a lot of sugar, which isn’t great for our waistlines or heart. You can actually replace half the sugar in cranberry sauce with 100% orange juice. This is a dish you can make ahead of time as well and keep well in the fridge. See below for my recipe!

When you don’t have time to make all components of the spread

In a perfect world, we could make all of our dishes from scratch, but with so many different components, it’s hard to do so without a little help. When choosing pre-made foods, you want to focus on quality. I really like the idea of including a vegetable-based soup to lighten up a heavier spread.  I like a seasonal butternut bisque; it’s light and adds pop of color to the table.

What are you healthy tips and time saving hacks for Thanksgiving? Share your ideas with me on Instagram!

Mia Syn TV Registered Dietitian Nutritionist. Pacific Foods, Dr. Mcdougall, JQ Dickinson Salt-Works, Uncle Matt'sUncle Matt's

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Coffee cake, anyone? ☕️✨This sweet treat wit Coffee cake, anyone? ☕️✨This sweet treat with benefits is made with naturally gluten-free almond & tapioca flour, a cinnamon sugar crumble topping & @bareorganicssuperfoods immunity coffee boosted with probiotics, ginger, zinc & maitake mushroom. Recipe deats below👇#grainfreecoffeecake #glutenfree #dessertwithbenefits #nutritionbymia

What you’ll need for the cake:
2 cup almond flour, blanched
1/4 cup tapioca flour
1 tsp baking powder
2 tsp cinnamon
1/2 cup coconut sugar
1/4 cup coconut oil
1 @bareorganicssuperfoods Immunity coffee in 1/4 cup of water
2 eggs

For the toppings: 1/2 cup blanched almond flour, 2 tbsp coconut sugar, 1 tsp cinnamon, 3 tbsp coconut oil

What to do:
1️⃣Preheat oven to 350 F.
2️⃣Mix together cake ingredients until uniform and pour batter into a lined or pre-greased 8 x 8 baking pan. 
3️⃣In a bowl, mix together topping ingredients and crumble on top of the cake. Bake for 28-33 minutes or until a toothpick comes out clean when inserted into the center.
New week, new #dayofeats ✨ #RDeats #nutritionbym New week, new #dayofeats ✨ #RDeats #nutritionbymia

🫐BREKKIE: oatmeal waffles with yogurt, blueberries & sliced almonds
🥑LUNCH: cauliflower “chip” sheet pan nachos roasted with paprika, garlic and cumin. Topped with red onion, cherry tomatoes, bell pepper, black beans, chicken, cheese & guacamole.
🥒SNACK: snack box with carrots, bell pepper, celery, whole grain flax crackers & tuna salad with chocolate.
🥕DINNER: @realhomechef honey garlic chicken meal kit ready in 15 min and comes with pre-measured ingredients.
Have you tried this 2 min breakfast #wraphack ✨ Have you tried this 2 min breakfast #wraphack ✨ Start with a whole grain tortilla & top with four toppings - ✔️produce, ✔️protein, ✔️fat & ✔️flavor. Get creative with diff fillings of choice that check these boxes for a balanced + easy brekkie with staying power! 🍅🥬🧀#breakfastwraphack #protein #fiber #veggies #2minutebreakfast #nutritionbymia

What you’ll need:
✨1 whole grain sprouted tortilla
🥬PRODUCE - romaine
🧀FAT - cheese or almond cheese
🥩PROTEIN - black beans or cooked ground beef
🍅FLAVOR - @freshcravingssalsa crisp authentic tasting salsa found chilled in the produce section at Walmart.

What to do:
1️⃣Cut a line in the center of a tortilla to the bottom. 
2️⃣Add your protein, produce, flavor and fat to the four quadrants. 
3️⃣Starting with the bottom left corn, fold the tortilla up, then over to the right and then down.
4️⃣Heat the tortilla in a pregreased skillet over medium heat to melt the cheese (optional).
NEW #dayofeats ✨#RDeats #nutritionbymia 🥞BRE NEW #dayofeats ✨#RDeats #nutritionbymia

🥞BREAKFAST: whole grain blackberry pancakes with @bareorganicssuperfoods Immunity water enhancer dissolved into water made with elderberry, echinacea + vitamin C.
🥬LUNCH: sesame seared tuna steak power bowl with brown rice, edamame, dish, carrot, cucumber, avocado & rice vinegar dressing.
🥕SNACK: protein + fiber snack plate with flax crackers, salsa, sliced carrots, apples + PB
🍕DINNER: truffle pizza on a coconut flour crust. Recipe in yesterday’s post!
Sharing four easy ways to eat healthier in 2021 on Sharing four easy ways to eat healthier in 2021 on NBC Houston including a better-for-you dessert recipe and smarter snack options. 🍎🥑🥕🥦Catch the tips & recipes on nutritionbymia.com & click2houston.com. #healthy2021 #smartersnacks #plantbased #healthycooking #Houston #nutritionbymia
3-ingredient truffle coconut flour crust pizza 🍕✨Naturally GF made with egg whites, coconut flour & truffle dust by @trufflehunteruk that makes this taste restaurant-worthy. 🍄Recipe deats below 👇 #trufflepizza #GF #coconutflourcrust

What you’ll need:
3 egg whites
1/4 cup coconut flour
1 tsp truffle dust
Toppings of choice: cheese, marinara, mushrooms, basil etc

Whaat to do:
1️⃣Mix egg whites, coconut flour and truffle dust in a mixing bowl. Add a tablespoon of water as needed for batter just cute come together.
2️⃣Press batter into thin crust and place on a lined baking sheet. Bake for 10 minutes. Top with toppings of choice and bake for another 5 minutes if adding cheese for cheese to melt.

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