Holidays & Travel  Recipes & Kitchen  

Healthy meal swaps that you’ll be thankful for | Clean Eating Kitchen with Jan D’Atri

Traditional Thanksgiving dishes are tasty, but can be unhealthy. Instead of going off-track with your diet plan, consider some of these healthy meal swaps for your favorite foods. Jan D’Atri shares 3 RM-Approved recipes great for a healthy holiday season: Cauliflower Mash, Roasted Brussels Sprouts, Pumpkin Spiced Caramel Apples.

Thanksgiving Meal Swaps

Cauliflower Mash


  • 1 head of cauliflower
  • ½ cup chicken or vegetable broth
  • 2 Tbsp non-fat milk
  • 1 Tbsp rosemary, chopped
  • 1 tsp garlic powder
  • Salt & pepper (to taste)


Break cauliflower into florets and place in a large pot. Add enough water to cover the cauliflower and heat until water is boiling. Reduce heat to medium-low and simmer until the cauliflower is tender, about 12 minutes. While cauliflower is cooking, heat a small pan over medium heat. Spray with zero calorie non-stick cooking spray, add minced garlic and a pinch of sea salt. Sauté until garlic is tender and fragrant. Be careful not to burn the garlic.

Drain cauliflower and carefully place in a large food processor with sautéed garlic, salt, pepper and chives. Process until cauliflower is smooth. Transfer to a bowl, top with chives and serve.

Roasted Brussels Sprouts


  • 1 ½ pounds Brussels sprouts
  • ¼ teaspoon fine sea salt


Preheat the oven to 425°F. Line a large, rimmed baking sheet with parchment paper. To prepare your Brussels sprouts, slice off the nubby ends and remove any discolored or damaged leaves. Cut each sprout in half from the flat base through the top. On your baking sheet, spray with zero calorie non-stick cooking spray, add the halved sprouts, and sprinkle with salt. Toss until the sprouts are lightly and evenly coated. Arrange the sprouts in an even layer with their flat sides facing down. Roast the sprouts until they are tender and deeply golden on the edges, about 20 to 25 minutes.

Pumpkin Spiced Caramel Apples


  • 1 apple (red), peeled and sliced into chunks
  • 2 tsp Swerve Ultimate Sugar Replacement (Brown Sugar)
  • ½ tsp pumpkin pie spice
  • Walden Farms Caramel Sauce


Preheat pan on low-medium heat and spray with zero calorie non-stick cooking spray. Add apples, Swerve brown sugar and sprinkle with pumpkin pie spice. Simmer and stir constantly until apples are soft and the sugar dissipates. Remove from heat and place in small bowls, top with Caramel Sauce and extra pumpkin pie spice.

Author Image

Jan D’Atri is Red Mountain’s official Culinary Chef, providing patients with a variety of instructional videos regarding how to cook healthy meals.

With an extensive background in the food industry as a restaurant owner, gourmet food distributor, and cookbook author, Jan’s expertise is in high demand. In fact, she has been featured in various Phoenix media outlets including radio host on 92.3FM KTAR, Arizona Midday, Sonoran Living, Phoenix Magazine, and more.

Watch more delicious recipes from our RM Clean Eating Kitchen series with Red Mountain’s Culinary Chef, Jan D’Atri and learn to eat clean the Red Mountain Way!