3 Healthy Recipes for Your Friendsgiving Feast

Since its introduction to Merriam-Webster’s dictionary in 2007, the pre-Thanksgiving party with chosen family known as “Friendsgiving” has gained popularity. Friendsgiving has become an annual tradition for many, a time to gather with friends and share a festive meal before the whirlwind of family holiday dinners begins. While turkey, stuffing and mashed potatoes are often the stars of the table, Friendsgiving is a great opportunity to make twists on family favorites and share cultural dishes.

Consider featuring dishes that offer a modern twist on classic sides—incorporating fresh and whole ingredients, colorful vegetables and healthy fats:

Greek Yogurt Whipped Feta Dip with Apple and Pecan Topping

Serves 4

Difficulty: Easy

Prep time: 10minutes

Total time: 30 minutes

Dips and spreads often lean on heavy cream cheese or mayo-based ingredients. This whipped feta provides a creamy, tangy alternative with more health value. This dip, packed in protein and calcium, is paired with a crisp fiber-rich and naturally sweet apple and toasted pecan topping. It’ offers a perfect balance of salty, sweet and nutty flavors.

Ingredients:

• 4 Tbsp. olive oil, divided
• 1 honeycrisp apple, diced
• 1 shallot, diced
• 1 teaspoon fresh thyme, stems removed
• ¼ cup chopped pecans
• Salt to taste
• 8 ounces feta cheese, crumbled
• 1/2 cup Greek 2% fat yogurt
• Zest from 1/2 lemon
• 1 tsp. honey

Instructions:

1. Heat 2 tablespoons olive oil over medium heat. Once hot, add apples, shallots and thyme. Cook for 3 to 5 minutes, until lightly softened.
2. Add pecans and thyme. Continue cooking for 5 minutes until apples are lightly caramelized. Season with salt to taste.
3. Turn off heat and set mixture aside in a bowl to cool.
4. Add feta crumbles, Greek yogurt, lemon zest to a food processor. Pulse until combined.
5. Slowly stream remaining olive oil into mixture and blend until creamy and smooth.
6. Spoon whipped feta onto a serving dish. Top with apple topping a drizzle of honey. Serve with fresh vegetables, crackers and pita.

Crispy Rice Kale and Cranberry Salad

Serves 4

Difficulty: Medium

Prep time: 10minutes

Total time: 50 minutes

Crispy rice salads are trending all over social media. This one is a fall-inspired take with nutrient-dense kale, sweet-tart cranberries and a thyme vinaigrette. The addition of dried cranberries gives a pop of sweetness, while the crispy rice adds texture and crunch without touching a deep fryer.

Ingredients:

• 2 cups cooked and cooled jasmine rice
• 2.5 Tbsp. olive oil
• 1 Tbsp. low-sodium soy sauce
• 3 Tbsp. olive oil
• 2 Tbsp. red wine vinegar
• 2 Tbsp. orange juice
• 1 tsp. thyme
• 2 tsp. Dijon mustard
• 1 Tsp. minced shallot
• 1 garlic clove, minced
• 1 tsp. honey
• Salt and pepper to taste
• 2 bunches of kale, ribs and stems removed
• 1/3 cup dried cranberries
• ½ English cucumber, chopped
• 4 ounces goat cheese
• 1/3 cup sliced raw almonds

Instructions:

1. Preheat oven to 400°F and line a large, rimmed baking sheet with parchment paper.
2. Mix rice with olive oil and soy sauce, then spread a thin layer on prepared baking sheet. Roast for 40 minutes, tossing every 10-15 minutes, until crispy. Remove from oven and let cool slightly.
3. Prepare the salad by making the dressing. In a jar, add olive oil, red wine vinegar, orange juice, thyme, Dijon mustard, shallot, garlic and honey. Shake vigorously and add salt and pepper to taste. Shake again before adding to salad.
4. Prepare the salad. Add kale and the dressing and massage for 20 seconds. Then add dried cranberries, cucumbers, goat cheese, almonds and the crispy rice. Toss lightly and serve.

Garlicky Green Beans with Anchovy Breadcrumbs

Serves 4

Difficulty: Medium

Prep time: 10 minutes

Total time: 30 minutes

Green beans are a classic vegetable side, but the fresh, sauteed versions often get

overshadowed by heavier, richer dishes. This simple yet elevated recipe takes the humble green bean to the next level, combining the fresh crispness of sautéed beans with the depth of flavor and light umami of anchovy breadcrumbs.

Ingredients:

• 5 Tbsp. olive oil, divided 
• 16 oz fresh green beans, trimmed and washed
• 5 garlic cloves, finely minced, divided 
• 2 Tbsp. light soy sauce
• 1 Tbsp. anchovy paste
• 1/2 cup panko breadcrumbs
• Pepper to taste
•  1/4 cup fresh flat leaf parsley, finely chopped 
• ¼ cup grated parmesan cheese
• Lemon wedges

Instructions:

1. In a large pan over medium heat, heat 2 Tbsp. olive oil. Once oil is hot, add green beans and sear for about 5-7 minutes, stirring occasionally.
2. Turn the temperature to low. Add 2 minced garlic cloves and allow to cook for about 3 more minutes. Add soy sauce and mix. Allow the green beans to continue cooking slowly and staying warm while you prepare the breadcrumbs.
3. In a separate pan heat the remaining olive oil over medium heat. Add the anchovies paste and stir until they melt into the oil.
4. Lower the heat and add the remaining garlic and some black pepper and stir a couple of minutes.
5. Add breadcrumbs and cook until deeply fragrant and well toasted. Remove from the heat.
6. Cool and combine with the parsley and cheese. Sprinkle over green beans. Serve with lemon wedges.

Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health and teaching in the university setting. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art and spending time with family. For more recipes and health information, visit ahealthiermichigan.org.