The average adult will consume about 4,250 calories on Thanksgiving.

Michelle Miller, manager of the Greenbush Garden Bistro at Meriter Hospital, shares tips and recipes on how you can enjoy all your favorite flavors while still being health conscious.

Pumpkin Fluff

  • 15 ounces pumpkin
  • 1 (3 1/2 ounce) packages vanilla instant pudding mix, fat free, sugar-free
  • 1/2 cup skim milk
  • 8 ounces Cool Whip Free, thawed
  • 2 teaspoons pumpkin spice, cinnamon, nutmeg
  1. Using mixer, blend pumpkin and spice with the milk and mix.
  2. Fold in Cool Whip. Chill.
  3. Serve with ginger snaps or vanilla wafers or graham crackers

Mashed Cauliflower

  • 1-2 head of fresh cauliflower or 1-2 bags of frozen
  • 4 TBSP butter
  • 2 T Light sour cream (optional)
  • 2 T or more Parmesan cheese (optional)
  • Salt, pepper to taste
  • Fresh garlic to taste
  • Fresh or dried chives
  1. Bring a couple quarts of water to a boil in a large pan and add cauliflower.
  2. Cook until tender and can easily be pierced with a fork
  3. When tender, put into large bowl and add other ingredients.
  4. Use immersion blender or hand mixer to blend until smooth and creamy.
  5. Sprinkle with extra cheese and chives if desired and serve warm