While Thanksgiving is often all about overabundance, it doesn’t have to be an unhealthy day. By updating classic dishes with fresh, heart-healthy ingredients, these low-sodium, high-fiber healthy Thanksgiving recipes are sure to please.

Spinach Artichoke Mashed Potatoes

Serves 6-8


– 4 medium potatoes, peeled, quartered and steamed until soft

– 1 15-oz can of artichoke hearts, drained

– ½ cup hot unsweetened, unflavored soy, cashew, coconut or almond milk

– ½ cup frozen spinach, thawed and drained

– 1 teaspoon minced garlic

– ¼ cup olive oil

– Salt and pepper to taste


Preheat the oven to 350°F. Drain the potatoes and mash by hand or put through a ricer, then mix with the thawed spinach. Place the artichokes, garlic, soy milk, garlic, and oil in a blender and pulse until smooth. Pour the artichoke liquid over the potato/spinach mixture and fold together. Season with salt and pepper to taste and bake for 30 minutes.

Roasted Apple-Pumpkin Soup

Serves 6


– 2 pounds pie pumpkin, seeded, peeled, and cut into 2-inch chunks

– 2 large tart apples, peeled, cored and quartered

– 1/4 cup extra-virgin olive oil

– 1 tablespoon fresh sage, chopped

– 3 cups reduced-sodium vegetable broth

– 1/3 cup chopped, toasted pecans


Preheat oven to 450°F. Toss apples, pumpkin, and olive oil together and spread in one layer on a baking sheet. Roast in the oven for 15 minutes, stir, and roast for an additional 15 minutes. Stir in sage and roast for an additional 15 to 20 minutes, or until the apples and pumpkin are tender and beginning to brown.

Place half the pumpkin/apple mixture in a blender with 1 ½ cups of vegetable broth and puree until smooth. Transfer to a heavy saucepan. Repeat with the remaining batch. Season with salt and pepper to taste and heat through over medium-low heat. Serve topped with pecans.

Easy Pear Crumble

Serves 6



– 1 3/4 pounds firm, ripe Anjou pears, peeled, cut into 1/2-inch dice

– 1/4 cup raisins

– 1/4 cup pure maple syrup

– 1 tablespoon lemon juice

– 1 tablespoon all-purpose flour

– 1 teaspoon crystallized ginger, minced


– 3/4 cup old-fashioned rolled oats

– 1/4 cup packed brown sugar

– 1/4 cup chopped walnuts

– 1/4 cup whole wheat flour

– 2 1/2 tablespoons light oil

– 1/4 teaspoon ground cinnamon


Preheat oven to 350°F. Combine pears, raisins, flour, maple syrup, ginger and lemon juice and ginger in a bowl. Pour the mixture into a 9-by-13-inch baking dish. Combine oats, flour, brown sugar, oil, walnuts and cinnamon in a bowl, then sprinkle over the pears. Bake until the topping is golden and the pears are tender, 45 to 50 minutes.

From all of us at One Hour Air, we hope your Thanksgiving holiday is full of friends, family and fun. We want to help you make sure your home is ready for the holiday season by scheduling an appointment for HVAC maintenance. For information about keeping your family comfortable this Thanksgiving, give us a call today.