Just In Time For Thanksgiving!

Categories: Nutrition

Fall Recipes for Family & Friends

The weather is cooling off, but the kitchen is heating up. During this time of the year there’s plenty of opportunity to try new recipes. With Thanksgiving , holiday parties, and office get-togethers, there’s no shortage of food and fellowship. Lisa Cooper, Registered and Licensed Dietitian with Orlando Health Center for Health Improvement, adapted a couple of healthy side-dish recipes for you to try during this holiday season. Enjoy this yummy goodness and let us know what you think.

Since November’s HWO theme is “Attitude of Gratitude”, let’s share some healthy recipes with each other and enjoy the experience together.
sweet potato
olive oil

Sweet Potatoes

4 servings | Serving Size: 1/4 of recipe, approximately 2/3 cup | Calories: 234 | Total Fat: 14 g | Saturated Fat: 2 g | Trans Fat: 0 g | Cholesterol: 21 mg | Sodium: 10 mg | Carbohydrates: 28 g | Dietary Fiber: 2 g | Sugars: 18 g | Protein: 1 g


  • 1/4 cup extra-virgin olive oil
  • 2 large sweet potatoes, peeled or scrubbed well and peel-on if organic and diced into 1″ cubes
  • 2 cloves garlic, minced
  • 1/4 cup honey
  • 1/8 teaspoon red pepper flakes
  • 1/2 teaspoon curry powder
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon cinnamon


Add extra-virgin olive oil, sweet potatoes and all remaining ingredients to a slow cooker, toss to combine. Cover and cook on high 2-3 hours.

Adapted from:  https://skinnyms.com/slow-cooker-savory-sweet-potatoes/

Pumpkin Hummus

Yields: 2-1/4 cups | Serving Size: 2 tablespoons | Calories: 41 | Total Fat: 3 g | Saturated Fat: 0 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 8 mg | Carbohydrates: 3 g | Dietary Fiber: 1 g | Sugars: 1 g | Protein: 1 g


  • 1 (15 ounce) can pumpkin puree
  • 4 cloves garlic, minced
  • 1/4 cup chopped cilantro
  • 1/4 cup Tahini
  • 1/4 cup fresh lime juice
  • 2 tablespoons olive oil
  • 1/8 teaspoon allspice
  • 2 teaspoons cumin
  • 2 teaspoons chili powder
  • 1/4 teaspoon crushed red pepper flakes


Combine all ingredients in blender or food processor and blend. Cover and refrigerate until ready to serve.

Adapted from:  https://skinnyms.com/spicy-pumpkin-hummus/


Food is definitely part of the season, but making small choices should be too. Enjoy all the flavors during this time of the year; including sweets. Just remember to have a plan and not to over-indulge. After the season is over have a plan to get back on track with healthy eating and living choices. For other healthy-inspired recipes give Fall Recipes for Fun a try.

Lisa Cooper

About the Author

Lisa Cooper is a dietitian specializing in prevention and wellness at Orlando Health.  She is a registered and licensed dietitian with a Bachelor of Science degree from Ohio University and a Master of Science in Human Nutrition from Case Western Reserve University.

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