Nourishing Recipes to Celebrate Thanksgiving

Plant Based Snack Board

Why not invite more cancer protective choices to your diet?  A beautiful, bountiful snack board full of treats that allow you to display your own creative, nutritious masterpiece!

Step 1:  Find a good delivery vehicle for the board contents.  Whether it is a large wooden cutting board or any serving platter of your choice, this helps set the stage for your design.

Step 2:  Load up the board with fresh, seasonal fruit and vegetables.  From raw to steamed to roasted veggies, there are plenty of options.  Also look for dehydrated vegetables that have minimal added salt and fat.  Fresh seasonal fruit, unsweetened dried fruit, and dehydrated fruit are all great choices to add.

Step 3:  Fill in the gaps with yummy dips.  You can take advantage of store-bought dips, like hummus, tapenade, Baba Ganoush, red pepper dip, Greek yogurt (or alternative) dips.  Alternatively, you can make your own.  See below a recipe for pumpkin hummus dip.

Step 4:  Fill in the gaps with crunch and flavor.  Roasted nuts or beans, olives, crispbread, air popped popcorn.  See below a recipe for Rosemary Popcorn and Seasonal Roasted Nuts.

Step 5:  Garnish with the season.  Use fresh herbs like Rosemary, mini gourds, and pomegranate seeds to add more color and beauty!

Pumpkin Hummus

Time                  10 minutes
Servings           7 (1/4-cup servings)
Toss in               5-7 Days


  • 1 15-ounce can white beans
  • 2/3 cup pureed (unsweetened) pumpkin (fresh roasted or canned // if using canned, we prefer Libby’s brand for a deep orange color and rich flavor)
  • 2 Tbsp. lemon juice
  • 2 Tbsp. tahini
  • ½ tsp. sea salt (plus more to taste)
  • ½ tsp. ground cumin
  • ½ tsp. smoked paprika
  • 1 pinch nutmeg
  • 1 pinch cinnamon
  • 1 pinch cayenne pepper (optional)

Sage & garlic

  • 1-2 Tbsp. olive oil
  • 2 cloves garlic, minced
  • 3 Tbsp. chopped fresh sage
  • Fresh parsley to garnish


  1. Rinse and drain white beans in a fine mesh strainer. Then add to a food processor or blender along with pumpkin, lemon juice, tahini, sea salt, cumin, smoked paprika, nutmeg, cinnamon, and cayenne (optional). Purée until creamy and smooth, scraping down sides as needed.
  2. Heat oil in a small skillet or saucepan over medium heat. Add garlic and sage and sauté for a few minutes to brown slightly. Then add both to food processor and pulse to incorporate.
  3. Taste and adjust seasonings as needed, adding more salt for saltiness, lemon for acidity, cinnamon for warmth, cumin or paprika for smokiness, tahini for nuttiness, olive oil (or water) for creaminess, or cayenne for heat. 

Serve immediately or refrigerate until chilled – about 3-4 hours – for a thicker, creamier dip. Store leftovers covered in the refrigerator up to 5-7 days.

Rosemary Popcorn

Time                  4 minutes
Serves               3 for a snack, more when using on snack board


  • ½ cup popcorn kernels
  • 2 tsp. olive oil or use olive oil spray
  • chopped leaves from 2 sprigs fresh rosemary
  • 1 tsp. fine sea salt
  • ½ tsp. ground pepper
  • brown paper bag


  1. Combine popcorn kernels, olive oil, rosemary, sea salt, and pepper in the brown paper bag.
  2. Fold over the top of the bag and crumple up the edges so that the bag will stay shut in the microwave.
  3. Shake the bag to coat the kernels in the oil and flavoring. The bag will look gross and oily, but don’t worry! Your popcorn will not taste as greasy as the bag looks.
  4. Pop for 3 minutes (or until there are 3 seconds between popping noises)

Cinnamon Roasted Nuts

Time                  1 hour
Serves               8 ¼ cup servings or more for snack board


  • 2 cups raw mixed nuts unsalted, not roasted
  • 1 Tbsp. olive oil
  • 1 tsp. pumpkin pie spice or cinnamon
  • 1/2 tsp. salt


  1. Preheat oven to 250o Line baking sheet with parchment.
  2. Place nuts in a medium bowl and toss with oil. Once covered, toss with spice and salt.
  3. Spread spiced nuts in a single layer on parchment. Bake for 1 hour.
  4. Enjoy warm or cooled, store in sealed container.

Savory Mashed Sweets

Time                  30 minutes
Serves               6


  • 4 pounds sweet potatoes (about 7 small-to-medium), peeled and cut into 1″ cubes
  • 2 tsp. salt, divided
  • ⅓ cupfinely sliced green onion, mostly green parts (from 1 bunch)
  • ⅓ cupfinely chopped fresh flat-leaf parsley
  • 1 small-to-medium garlic clove, pressed or minced
  • ¼ cup sour cream
  • 3 Tbsp. extra virgin olive oil
  • Freshly ground black pepper


  1. Place the cubed sweet potatoes in a large saucepan and add enough water to cover by about 1″. Add 1 teaspoon of the salt and bring the mixture to a simmer over medium-high heat. Reduce the heat and simmer, uncovered, until the potatoes are tender (in other words, it’s easy to slide a fork in and out), about 10 minutes.
  2. Drain well, then return the potatoes to the pot. Mash the sweet potatoes to your desired consistency.
  3. Promptly add almost all of the green onion and parsley, reserving a small amount of each for garnish. Add the garlic, and stir to combine. Then stir in most of the plain Greek yogurt (reserve roughly 1 tablespoon for garnish), all of the oil, and the remaining 1 teaspoon salt. Season to taste with additional salt (about ¼-1/2 teaspoon) and freshly ground black pepper.
  4. Transfer the mashed potatoes to a serving bowl and swirl the reserved yogurt onto the top with a spoon. Sprinkle with the reserved green onion and parsley, drizzle the top lightly with olive oil, and finish with a sprinkle of pepper.
  5. Serve promptly. Leftovers will keep well, covered and refrigerated, for 3 to 4 days.

Roasted Vegetables with Tahini Dip

Time                  1 hour
Serves               1 Platter


  • 1 package pre-cubed butternut squash or 1 butternut squash, peeled and cubed
  • 2 Tbsp. olive oil
  • ½ tsp. sea salt
  • Mushrooms 1-2 cartons mushrooms, sliced
  • 1 (1 lb.) bag of Brussel sprouts, cut off ends and halved or package pre-halved Brussels sprouts

Tahini Sauce

  • 1 cup tahini
  • 1 garlic clove, minced
  • 2 Tbsp. + 2 tsp. fresh lemon juice
  • ¼ tsp. of sea salt (add more to taste)
  • ¾ cup of warm water (add more as needed or desired)


  1. Preheat oven to 425o
  2. Lay in a single layer on individual baking sheets. Sprinkle with salt. I like to also sprinkle the mushrooms with lots of basil. Roast for 25-30 minutes.
  3. Make the Tahini Sauce. Place all ingredients in a food processor and process until smooth, stopping to scrape down the sides when needed.  Alternatively, you can whisk ingredients in a small bowl using a fork, 
  4. Taste and adjust as desired. Add more water for a thinner sauce, more lemon juice for a brighter and tangier sauce.
  5. Place vegetables on a platter with the dip to enjoy.

Baked Pears

Time                  40 minutes
Serves               2-4


  • 2-4 bosc, Anjou, or Concorde pears
  • Sprinkle of cinnamon
  • Pomegranate seeds (optional)

Date Crumble

  • 1 1/3 pitted medjool dates, chopped
  • 2 Tbsp. hemp seeds
  • 1 Tbsp. chia seeds
  • 1-2Tbsp. chopped nuts
  • ¼ tsp. sea salt
  • 1-2 Tbsp. unsweetened coconut (optional)


  1. Preheat oven to 350o
  2. Make the Date Crumble. In a food processor, pulse together the walnuts, Medjool dates, hemp seeds, chia seeds, and salt. Continue pulsing until the mixture is crumbly and broken down, but not quite sticky the way you’d want a snack bar base to be.  Alternatively, simply mix ingredients with a spoon.
  3. Slice pears in half lengthwise and scoop out core. Lie flesh side up on a baking sheet. 
  4. Scoop a heaping tablespoon of date crumble into each pear.
  5. Bake for 25 minutes. Remove from oven.

If desired, top with sprinkled cinnamon and pomegranate seeds.