November is flying by and Thanksgiving is almost here!  As you plan your menu or dish to take to your host, tonight’s recipes will give you ideas for very flavorful recipes with a fraction of the calories, fat, and carbs or traditional dishes!  I have made Georgian Green Beans multiple times and always get requests for the recipe. Others have started using it as well instead of green bean casserole and people are always pleased!


Challenge of the Week:  As we enter into the season of extra parties, food, and stress, develop a solid game plan this week for your nutrition and exercise.  Commit to yourself to not skip workouts and keep healthy snacks with you.  Also allow yourself a small portion of your favorite dish/dessert at one or two of your gatherings each week. Aiming to fill your plate and tummy with veggies, lean protein, and fresh fruit as a sweet treat.  Prepare to begin 2018 feeling GREAT about yourself and your health!


Georgian Green Beans

Yields 10 servings


  •        2 pounds fresh or frozen green beans, trimmed
  •        1 Tbsp Olive Oil
  •        1 large red onion, quartered and thinly sliced
  •        2 cloves garlic, peeled and minced
  •        1 1/2 teaspoons red wine vinegar
  •        3 tablespoons chicken broth
  •        salt and pepper to taste
  •        3 tablespoons finely chopped cilantro (optional)
  •        Crushed red pepper (optional)


  1.  Bring a large pot of lightly salted water to boil. Place green beans in the water, and cook about 3 minutes. Remove from heat, and drain in a colander. Place under cold water until no longer hot. Drain, and pat dry.
  2.  Melt 1 tablespoon butter in a medium skillet over medium heat. Stir in the onion and garlic, and saute until onion is tender. Melt remaining butter in the skillet, and mix in the green beans. Stir in the vinegar and broth. Season with salt and pepper. Mix in cilantro. Cover, reduce heat, and simmer 15 minutes, or until green beans are tender.

Nutritional Information

Amount Per Serving  Calories: 66 | Total Fat: 3.6g | Cholesterol: 9mg


Cauliflower Mashed Potatoes

Yields 4 servings



  • 2.5 – 3 lbs (medium) cauliflower head
  • 2 large garlic cloves
  • 1 tbsp butter or olive oil
  • 1/2 tsp salt
  • Ground black pepper, to taste



  1. Separate cauliflower into florets and cut in smaller chunks. In a medium pot, combine cauliflower, garlic and enough cold water to cover the vegetables. Cover with a lid and bring to a boil. Reduce heat to low and cook for about 10 minutes or until cauliflower is fork tender. Drain. 2. Add butter or olive oil, salt and ground black pepper to taste. Using immersion blender (food processor), process until very smooth or desired consistency. Adjust salt and pepper to taste, if necessary. Serve hot just like you would serve mashed potatoes.

From www.ifoodreal.com


Lightened Up Gravy


  • 1/2 cup finely chopped onion
  • 1/2 cup finely chopped mushrooms
  • 1/4 cup finely chopped celery
  • 2 tbsp fresh parsley
  • 2 cups turkey stock with fat skimmed off the top
  • 2 tbsp cornstarch
  • Salt and pepper to taste


In a saucepan, begin heating the onion, mushrooms, and parsley with about 1/2 cup of the turkey stalk until tender. In a separate bowl, combine cornstarch, pepper, and 1/2 cup of the broth, being sure to stir until completely dissolved.

Add this mixture to the broth in the saucepan and blend until well mixed. Finally add the remaining turkey broth and then bring to a boil for 2 minutes, stirring throughout until it’s thickened.

Cranberry Relish Salad


  •    1 bag fresh cranberries
  • 1 orange, with peel
  • 1 apple
  • 2 Tbsp chopped walnuts
  • 2 tsp stevia (or to taste)
  • (optional)-1 Tbsp dark chocolate chips, chopped


  1.      Pulse  cranberries,  orange, and apple in food processor, blender, or mini chopper until thoroughly,  coarsely chopped.
  2.      Stir in rest of desired ingredients.
  3.      Enjoy!

Kay Simms, M.S., CSCS, HFI
Professional Trainer/Partner/Fitness Expert