This Thanksgiving, replace that high-sugar cranberry sauce from the can with freshly cooked cranberries, apples, and lemon zest! Plus more healthy Thanksgiving sides!

This relish will taste yummy on turkey, sandwiches, and salads!


  • 2 cups fresh (or frozen) cranberries
  • 1 large apple (remove peel if desired), chop into cubes
  • Finely grated peel of 1 lemon (Hint: you can use the small holes of a cheese grater)
  • ½ cup orange juice (look for no sugar added)
  • ½ cup raw sugar, or less if like it more tangy


1. Blend cranberries and apple in food processor, loosely chopped. (Hint: use a fork to mash the cranberries if you don’t have a food processor)
2. Add cranberries, apples, sugar, and orange juice in a skillet or saucepan on medium heat. Bring to a boil.
3. Reduce heat and simmer for 10 to 15 minutes until consistency is thick, almost like Jello.
4. Use a potato masher or fork to mash cranberries and apples.
5. Serve hot or chilled.

Honey Glazed Carrots with Garlic


  • 1 ½ pounds carrots, washed and cut the long way
  • 1 whole head of garlic, cut in half
  • 1 tablespoon extra virgin olive oil
  • 3 tablespoons honey
  • 1 teaspoon red chili flakes
  • 2 sticks of fresh rosemary, chop or leave whole
  • sea salt, to taste (no more than ½ teaspoon is best)


  1. In a large skillet, add carrots, garlic, and salt in a single layer and cover with water. Bring to boil.
  1. Once the water starts boiling, turn heat to low cook for about 10 minutes (carrots will be soft, but will still have a little crunch).
  1. Drain carrots and garlic, then put them aside. Clean pan.
  1. Place pan back on medium-high heat. Once hot (but not smoking), add oil, honey, chili, rosemary and 1 tablespoon of water and cook until it starts to bubble.

Stir in carrots and garlic until coated and slightly browned, about 5 minutes. Serve warm or room temperature.

*Carrot recipe credit Whole Living

Why fresh carrots?

  • Carrots are a great source of vitamin A which is important for vision and beta-carotene which is an antioxidant

What’s an antioxidant?

  • Antioxidants are naturally occurring chemical substances that help cells deal with environmental stress and damage.

 Why scrub instead of peel carrots?

  • Most of the carrot’s nutrients (the good stuff) are in the peel. By scrubbing carrots with a vegetable brush you only remove dirt and keep all the good stuff in the peel.

Spicy Butternut Squash Stir Fry with Greens


2 tbsp olive oil
2 cups butternut squash, cubed
½ bunch kale, chopped
6 shallots, diced
3 cloves garlic, diced
Juice of 1 lime
2 tsp cumin
Sea salt, to taste
Black pepper, to taste
Red pepper, to taste

1. Heat oil in pan. Add diced shallots and garlic. Cook for about 5 minutes until translucent.
2. Add butternut squash and about 1/2 – 1 cup water. Cook about 15 minutes, until tender. Add cumin.
4. Add kale. Cook 3 minutes, just until wilted.

Want to make sure you are getting all the essential vitamins and nutrients? Eat the Rainbow!
In this dish…
Orange: Vitamin A derivative and antioxidant beta-carotene, essential for healthy eyes.
Green: Folate, Iron, and Vitamin K, essential for heart and circulatory health. Iron absorption is enhanced by the Vitamin C content of the fresh lime juice.
White: Quercetin, an antioxidant may aid in maintaining a healthy blood pressure, and natural antimicrobial agents abound in garlic, essential for a healthy immune system.
 More Healthy Food Colors…
Red: Lycopene is plentiful in red fruits and is essential for a healthy heart.
Blue/Purple: Anthocyanins and even more antioxidants are found in blue and purple fruits and vegetables and are vital for the basic health of all cells in the body.
What are omega-3 fatty acids?
Omega-3 fatty acids are good for you fats that are found in olive oil, flax seed, and cold water fish like salmon. Omega-3’s are important for healthy brain cells and heart cells.


Cook4Health Demo Recap: Healthy Thanksgiving!


Lisa prepares cranberry sauce

Thanks to Lisa and Anabel for another great Cook4Health Demo at the Columbia Community Partnership for Health! Participants learned how to make fresh cranberry sauce from scratch and a healthy carrot side dish to spruce up their Thanksgiving celebrations!

Two participants shared their satisfaction with the demo:

“Not only did she (Lisa) show us the recipe, but she explained each ingredient and how it’s good for you, for example I learned that carrots are good for the eyes. We eat a lot of starches so it’s really good to see recipes with fresh ingredients.” – Doris

“I think they are great recipes. I am overweight and I think I can learn to make food that is better for myself. I can see that it’s so easy to make healthy food!” – Maria

Participants sample fresh food prepared by Lisa and Anabel

Be sure to save the date for our next Cook4Health Demo on December 20th!