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A SoRem Thanksgiving

Air date 11/23/11

Dr. Rick and Dr. Allyn share family recipes, take Thanksgiving quizzes and answer listener health questions in preparation for Thanksgiving.


Dr. Rick's family recipes offer up some light and healthy options on Thanksgiving!

Dr. Rick's Wife's Reduced Fat & Sugar Pecan Pie

Make Pie Crust

1 1/3 c. flour
1/3 c. canola oil
3 tbsp. skim milk

Blend oil and milk in large bowl. Add flour. Stir with fork until large clumps form.  Press into ball. Flatten to form 5-6 inch "pancake". Roll pancake between sheets of wax paper. Peel off top sheet of wax paper. Flip pancake into 9 inch pie pan. Remove other sheet of wax paper. Press dough to cover bottom and edge of  pie plate. Trim and flute edge.

Make Filling

1 cup "Splenda"

1/2 cup "Karo" light corn syrup (0 grams high fructose corn syrup)

1/4 cup "I Can't Believe It's Not Butter Lite"

3/4 cup "Egg Beaters"

1 cup pecan halves or broken halves

Mix "Splenda", "Karo", and "I Can't Believe It's Not Butter Lite".  Add "Egg Beaters" and pecans. 


Bake in pre-heated oven at 350 F.  for approximately 30 - 35 minutes.


Dr. Rick's Daughter's Sweet Potato Casserole

All measurements are approximate on this recipe.

4  large or 6 medium sweet potatoes

1/2 to 1 cup "I Can't Believe It's Not Butter"

1/2 cup of fat free milk

1/4 cup of orange juice

1 teaspoon vanilla flavoring

1/4 cup "Egg Beaters"

marshmallows (optional)

Bake sweet potatoes at 400 F.  Let cool.  Peel.  Put in large bowl.  Add "I Can't Believe It's Not Butter".  Stir until mixed.  Add fat free milk, "Egg Beaters" and orange juice. Stir until mixed.  Add vanilla flavoring. Stir until mixed.  Put in 9" X 13" baking pan.  Put marshmallows close together on top if desired.  Bake at 350 F.  for approximately 20 minutes.  The final consistency is like mashed potatoes.


Dr. Rick's Son's Turkey Prescription

1  turkey (any size)

"I Can't Believe It's Not Butter Lite"

Chef Paul Prudhomme's MAGIC or other Salt Free seasoning

black Pepper , oregano, and garlic sprinkles or powder mixed  to taste

1 turkey cooking bag

Whole Wheat flour

Thoroughly wash and clean turkey.  Remove neck and all giblets.  Hold one side of turkey with one hand and pull skin of breast portion back to expose white meat.  Sprinkle all ingredients on meat to your liking.  Put skin back in place and put small amount of ingredients on top of turkey. Sprinkle 3 tablespoons of  wheat flour in cooking bag and skake.  Put turkey breast down  in bag.  Make large slits in cooking bag in several places.  Close cooking bag with tie provided in box of cooking bags.  Cook in roasting pan at 325 F.  Calculate time using instructions on turkey (average is 20 - 30 minutes per pound).  Temperature on thigh should be 180 F. when done or when thigh is pushed deeply with a fork juices should be clear and no longer reddish pink.  


* Dr. Rick's wife patiently walked Dr. Rick through these instructions.  She said this should have been titled, "Cooking for Idiots!".


Dr. Rick and Dr. Allyn enlist dietitian Olivia Henry for tips on healthy recipe subsitution.


Southern Remedy’s Holiday Eating Recipe Makeover


Instead Of:


Oil when baking

Unsweetened Applesauce

Egg yolks

2 egg whites or ½ cup egg substitute per egg

Whole milk

Fat free (skim) or 1% (low fat) milk

Heavy cream

Half and half mixed with fat free evaporated milk (equal parts)

Ice cream

Frozen yogurt

Sour Cream

Low fat sour cream or low fat yogurt

White Flour

Whole Wheat Flour


Half amount (toasted)


Sugar free syrup or preserves

Pie Crust

Low fat graham cracker crust

Canned Fruit in syrup

Canned fruit in water or juice

Marinade or salad dressing

Fruit Juice as a meat marinade or can add fruit juice to make a dressing vinaigrette


Half amount (toasted)


Light or Low fat butter

Chocolate chips

Dried Fruit or cocoa


Splenda Sugar Blend

Vegetable or Corn oil

Olive or canola oil

Cream of Mushroom or Cream of Chicken

98% fat free cream of mushroom or cream of chicken

Cheese (full fat)

Low fat cheese (fat free cheese does not melt well)








Meal Item & Contents


Try This

Egg Nog

Egg yolk and heavy cream

Egg substitute (egg white) and skimmed condensed milk

Pumpkin Pie

Heavy Cream and white sugar

Skim milk and brown sugar (1/2 amt) and add more spice


Meat drippings

Low fat or fat free broth (low sodium) OR refrigerate gravy to harden and skim off fat

Chips and Dip

Regular Chips and full fat sour cream dip

Cup fresh vegetables with low fat yogurt or low fat sour cream with herbs OR Pita Chips with Hummus

Green Beans

Bacon or other high fat meat

Slivered almonds

Sweet Potato Casserole

Butter, sugar, marshmallows

Chopped pecans and cinnamon, orange or apple juice to sweeten or sprinkle brown sugar

Stuffing or Dressing

White Bread, lard or butter

Whole grain breadcrumbs, low fat, low sodium chicken broth


Skin of turkey

Remove excess fat and skin

Meat Entrée

Full Fat Meats

Ham, pork tenderloin, top sirloin, turkey

Green Salad

Iceberg Lettuce

Romaine or green leaf lettuce with chopped fresh vegetables

Ambrosia Fruit Salad

Canned fruit, coconut, sour cream, whipped cream, powdered sugar

Fresh Fruit Salad

Mashed Potatoes

Butter and whole milk

Chicken broth, skim milk, garlic, and parmesan cheese

Green Bean Casserole

Canned green beans, cream soup (full fat), fried onion rings for topping

Fresh green beans, 98% fat free cream of mushroom soup, almonds for topping

Dessert Cake

Pound Cake

Angel Food Cake with fresh strawberries



Dr. Rick and Dr. Allyn mentioned the Turkey Talk Line for anyone needing help while making your turkey on Thanksgiving! Click HERE for more information!

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