Thanksgiving, the Vegetable Way: Fresh Recipes for a Lighter Holiday

By Sharay West

SAN DIEGO — Thanksgiving may be known for rich casseroles, creamy potatoes and indulgent desserts, but more families across San Diego County are finding ways to bring vegetables to the center of the holiday table. Whether the goal is to lighten the meal, incorporate fresher seasonal flavors or offer options for vegetarian guests, a vegetable-forward Thanksgiving can be just as festive and far healthier.

One standout dish making its way onto local tables is maple-roasted Brussels sprouts with pomegranate. The combination of caramelized sprouts and bright pomegranate seeds creates a sweet and tangy side that is simple to prepare and rich in antioxidants. Many home cooks are turning to rainbow carrots as well, roasting them with herbs for a colorful and naturally sweet addition that feels elegant without extra effort. Sweet potatoes, a long-time staple of the holiday, are also getting a healthier makeover.

Instead of the traditional marshmallow-topped casserole, some San Diegans are opting for mashed sweet potatoes flavored with rosemary and garlic, offering depth without added sugar. Another popular option is a warm butternut squash and kale salad, often tossed with cranberries and walnuts and finished with a light vinaigrette.

The mix of textures and fall flavors brings balance to a plate that can easily become heavy.

Health experts say that incorporating more vegetables into Thanksgiving meals is one of the simplest ways to enjoy the holiday without feeling sluggish afterward. Starting the meal with vegetables can help control portions and provide fiber, vitamins and antioxidants that support digestion and immunity. Staying hydrated is also key, especially with salty foods and festive drinks common throughout the day. A glass of water before returning for seconds can curb overeating and make the meal more comfortable.

Portion awareness continues to be a helpful approach. Rather than skipping favorite dishes, nutritionists recommend serving smaller amounts and savoring each bite. Many San Diego families are also embracing the habit of taking a walk after the meal, whether through their neighborhood, along Mission Bay or in Balboa Park. Even a short stroll can help regulate blood sugar and aid digestion. For those planning a large feast in the evening, keeping breakfast and lunch on the lighter side — such as fruit, yogurt or oatmeal — can create balance without feeling restrictive.

With access to fresh produce year-round, San Diego is uniquely positioned for a healthier Thanksgiving. By preparing simple, vibrant vegetable dishes and adopting a few mindful habits, families can enjoy all the flavor and tradition of the holiday while still supporting their well-being.