The colorful plates of food laid before us each Thanksgiving/holiday season are enticing.

Loaded with cheese, fat and grease: the mac and cheese, pernil, mashed potatoes, greens, seasoned rice, turkey and much more are absolutely delicious. But, unsurprisingly, that food can be unhealthy and it can easily undermine any healthy strides we'd made within recent weeks.

The overuse of butter, salt and oil provokes obesity, and the same can be said of deep-fried foods. That said, there are true and tried methods to curb the use of sodium and fat while retaining great taste and flavor. One example of that is using garlic powder in lieu of salt. That, or mustard and/or vinegar.

Latinos season with the best of them, evident by the generous usage of sazon, adobo and sofrito to energize beautiful dishes. So it should be no serious change in habit to use spices and herbs to encourage flavor in dishes that are traditionally salt-heavy. And baking crisp tortillas after lightly brushing them with olive oil is, likewise, an effective way to create desired flavor and texture without giving into unhealthy habits, like frying.

Additionally, try using homemade chicken broth instead of using bullion cubes. And substitute olive oil for that delicious, devilish butter. You can try coconut oil, sesame oil or almond butter, which have less fat and calories.

Low-fat options when using dairy products is also a good idea. All cheeses have a low-fat alternative; fat-free and 2 percent milk are sold at every market; and the use of Greek yogurt or homemade nut creams can be an effective substitute for heavy creams (ex. sour cream).

Soak beans overnight to soften them, rather than using refried beans, Choose lean proteins whenever possible (like chicken, turkey and fish). Buy fat-free condensed milk for dessert recipes, and design desserts that require more fruit and less sugar. Also, try using sugars from whole dried figs or sweetness of fresh cider or other other juices rather than white sugar.

Fresh fruit and vegetables are certainly more expensive, but they're better for you simply because they aren't pre-seasoned and packaged. Below you'll find some heart-healthy recipes to consider this Thanksgiving, if you're thinking about deviating from the normal butter-battered dishes.

TURKEY, LATINO STYLE (as featured on CasaLatina.com)

  • 1 10-12 lbs. turkey
  • 1 head of garlic, peeled
  • 1 tb. black pepper
  • 1 tb. salt
  • 2 tsp. dried oregano
  • 1 tsp. ground cumin
  • 2 sweet peppers, minced
  • Green lemon zest
  • ½ cup canola oil
  • 1/3 cup aged rum
  • 2 cups unsweetened orange juice
  • 3 bay leaves
  • 1 onion, quartered
  • 1 orange, halved
  • 1 stick of butter (4 oz) softened at room temperature
  • ½ cup white wine

Directions

Wash the turkey and remove excess fat. Take out the innards and put them aside.

Crush the garlic cloves and mix in the salt, pepper, oregano and cumin. Add the oil, lemon zest and peppers and mix thoroughly. Make small cuts all over the surface of the turkey and spread the mixture over the surface and inside the cavity. Mix the orange juice, rum and bay leaves. Put the turkey into a bag or plastic container breast side down. Let the turkey marinate for 24-48 hours.

Preheat the oven to 425° F.

Remove the turkey from the marinade and dry off the excess liquid. Pour out the marinade. Let the turkey rest at room temperature 30 minutes before baking. Insert the onion and orange inside the cavity. Cover the entire turkey and the space between the skin and the turkey with the butter. Tie the thighs together.
Place the turkey (breast side up) on a thick, stainless steel baking pan with a broiler rack. Let it bake until golden, about 30 minutes.

Lower the temperature to 325° F and continue cooking for an hour and a half, basting every 15 minutes with the liquid that accumulates at the bottom of the pan.

The turkey is ready when a thermometer inserted at the center of the breast reads 165° F (175° F at the center of the thigh). The total baking time for a turkey of this size is approx. 2½-3 hours, that is, 13-15 minutes per pound.

Transfer the turkey onto a plastic cutting board and remove the onion and orange from the cavity. Cover it with aluminum foil and let it rest 20 minutes before carving.

Remove the excess fat from the liquid left at the bottom of the baking pan. Heat it up with the innards and white wine over medium-heat until it thickens. Add light salt, garlic powder and pepper and serve it as a sauce for the turkey.


MAPLE-ROASTED SWEET POTATOES (featured on EatingWell.com)

  • 2 1/2 pound(s) sweet potatoes, peeled and cut into 1 1/2-inch pieces (about 8 cups)
  • 1/3 cup(s) pure maple syrup
  • 2 tablespoon(s) butter, melted
  • 1 tablespoon(s) lemon juice
  • 1/2 teaspoon(s) salt
  • Freshly ground pepper, to taste

Directions

1.     Preheat oven to 400°F.

2.     Arrange sweet potatoes in an even layer in a 9-by-13-inch glass baking dish. Combine maple syrup, butter, lemon juice, salt and pepper in small bowl. Pour the mixture over the sweet potatoes; toss to coat.

3.     Cover and bake the sweet potatoes for 15 minutes. Uncover, stir and cook, stirring every 15 minutes, until tender and starting to brown, 45 to 50 minutes more.


WHOLESOME CORNBREAD (featured on Delish.com)

  • 1 1/4 cup(s) yellow cornmeal
  • 3/4 cup(s) whole-wheat flour
  • 3 tablespoon(s) sugar
  • 1 teaspoon(s) baking powder
  • 1/2 teaspoon(s) baking soda
  • 1/2 teaspoon(s) salt
  • 1 large egg, lightly beaten
  • 1 1/4 cup(s) buttermilk
  • 2 tablespoon(s) canola oil

Directions:

1.     Preheat oven to 350°F. Coat an 8-inch-square baking pan with cooking spray.

2.     Whisk cornmeal, flour, sugar, baking powder, baking soda and salt in a large bowl. Whisk egg, buttermilk and oil in a separate bowl. Add to the dry ingredients and stir until just combined. Scrape the batter into the prepared pan, spreading evenly.

3.     Bake the cornbread until the top springs back when touched lightly, 25 to 30 minutes. Let cool in the pan on a wire rack for at least 5 minutes. Serve warm or at room temperature.


ROSEMARY MASHED POTATOES (featured on EatingWell.com)

Makes: 8 servings, about 3/4 cup each

Serving Size: about 3/4 cup

Active Time: 20 minutes

Total Time: 40 minutes

Preparation

1.     Peel potatoes, if desired, and cut into 2-inch chunks. Place the potatoes and salt in a large heavy saucepan. Add cold water to cover by 2 inches. Bring to a boil. Reduce heat to a simmer, cover, and cook until potatoes are very tender, 10 to 15 minutes. Drain well.

2.     Transfer the potatoes to a large bowl. Mash with a potato masher, an electric hand-held mixer or by working through a ricer.

3.     Stir broth, oil, rosemary and pepper into the potatoes.

Tips & Notes

  • Make Ahead Tip: Transfer to a slow cooker, cover and keep on the "warm" setting for up to 2 hours.
  • Tip: For this recipe, we like to use chicken-flavored vegetarian broth over regular vegetable broth for its hearty, rich flavor and pale yellow color. Look for "no-chicken" broth in the natural-foods section of well-stocked supermarkets. 

MAPLE-GINGER APPLE PIE (featured EatingWell.com)

Makes: 10 servings

Serving Size: 1 slice

Active Time: 1 hour

Total Time: 3 1/4 hours (plus cooling time)

Ingredients

Butter Pastry Dough

  • 2 1/4 cups all-purpose flour
  • 3/4 teaspoon salt
  • 12 tablespoons cold unsalted butter (1 1/2 sticks), cut into chunks
  • 4-5 tablespoons ice water

Filling

  • 8 cups peeled and thinly sliced apples (6-8 apples), a mix of sweet and tart, such as Cortland and/or McIntosh
  • 1/4 cup all-purpose flour
  • 1/4 cup pure maple syrup
  • Finely grated zest of 1 lemon
  • 2 teaspoons ground cinnamon
  • 1 teaspoon grated fresh ginger
  • 1/2 teaspoon salt
  • 1 large egg, beaten
  • Sugar for sprinkling (optional)
  • Whipped cream (optional)

Directions

1.     To prepare crust: Mix flour and salt in a large bowl or food processor. Work butter into the flour mixture using a pastry blender or two knives or by pulsing in the food processor until it's pebble-sized. Add ice water, 1 tablespoon at a time, until the dough is evenly moist (but not wet) and is just starting to clump together, being careful not to overmix. Divide dough into 2 pieces and pat each into a 5-inch disk. Wrap with plastic and refrigerate for at least 1 hour and up to 2 days. Remove from the refrigerator about 15 minutes before rolling out.

2.     To prepare filling & bake pie: preheat oven to 400°F.

3.     Roll one portion of dough between sheets of parchment paper into a 12-inch circle. Peel off the top sheet and invert the dough into a 9-inch pie pan (not deep-dish). Remove the second sheet.

4.     Toss apples in a large bowl with flour, maple syrup, lemon zest, cinnamon, ginger and salt until evenly coated. Spoon the apple mixture into the crust. Roll the second portion of dough between the sheets of parchment into a 13-inch circle. Peel off the top sheet and invert the dough onto the fruit. Peel off the remaining sheet. Tuck the top crust under the bottom crust, sealing the two together. Flute the edge of the crust with your fingers or crimp with a fork. Brush the crust with egg, cut several slits in the top and sprinkle with sugar (if using).

5.     Place the pie on a baking sheet to catch any drips. Bake for 20 minutes.

6.     Reduce oven temperature to 325°. Continue baking until the crust is golden and the filling is bubbling, 50 minutes to 1 hour more.

7.     Let cool completely on a wire rack before serving. Serve with whipped cream, if desired.

Tips & Notes

  • Make Ahead Tip: Prepare pastry dough (Step 1) and refrigerate for up to 2 days. Loosely cover pie and store at room temperature for up to 1 day.

PUMPKIN DESSERT (featured on Communities Digital News)

Crust

  • 1 1/4 cups white whole-wheat flour
  • 1/2 cup slivered almonds, toasted
  • 1 tablespoon sugar (or sugar substitute)
  • 1/2 teaspoon salt (or salt substitute)
  • 4 tablespoons cold unsalted butter, cut into small pieces (or butter alternative)
  • 4 teaspoons cold reduced-fat cream cheese

Filling

  • 1 1/2 cups canned unseasoned pumpkin puree
  • 3/4 cup sugar (or sugar substitute)
  • 2 tablespoons dark rum
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon ground cloves
  • 3 large eggs
  • 1 cup light coconut milk

Garnish

  • 1/3 cup unsweetened coconut chips

Preparation

Preheat oven to 350 degrees. Coat an 11-inch round or X 12 rectangular removable-bottom tart pan with cooking spray.

Prepare crust

Combine flour, almonds, 1 tablespoon sugar and salt in a food processor; process until the almonds are finely ground.

Add butter one piece at a time, and then cream cheese by the tablespoonful, pulsing once or twice after each addition-until incorporated.

Turn the dough out into the prepared pan (it will be crumbly), spread evenly and press firmly into the bottom and all the way up the sides to form a crust.

Bake the crust until set but not browned, about 15 minutes. Let cool on a wire rack.

Prepare filling

Beat pumpkin, 3/4 cup sugar, rum, cinnamon, ginger and cloves in a large bowl with an electric mixer on low speed until blended.

Beat in eggs, one at a time, until combined.

Beat in coconut milk.

Place the tart on baking sheet and pour in the filling.

Baking

Bake the tart until the filling is just set (the center may still appear soft, but will become more solid as it cools), 45 to 50 minutes.

Transfer to a wire rack and let it cool to room temperature.

Serve room temperature or refrigerate until chilled. Remove the pan sides before slicing. Garnish with coconut, if desired.

Helpful Tips

- Make ahead of time by preparing the crust, wrap tightly and refrigerate for up to 3 days.

- Cover and refrigerate the cooled tart for up to 1 day.