Ep 7. Healthy Twists

Trisha's Southern Kitchen season 4 episode 7 is titled "Healthy Twists," and it is all about whipping up classic Southern dishes with a lighter, healthier twist. In this episode, Trisha Yearwood shares her favorite recipes for dishes like chicken pot pie, mac and cheese, and sweet potato casserole, all made with less fat and sugar than their traditional versions.

The episode opens with Trisha in her kitchen, talking directly to the camera about how she's always trying to find ways to make her favorite Southern recipes a little bit healthier. She points out that Southern cuisine is often heavy and rich, but that doesn't mean it always has to be that way. Trisha says that in this episode, she's going to show viewers how to make some of her favorite Southern dishes with a fresh, healthy spin.

The first recipe that Trisha shares in the episode is for a spinach and artichoke chicken casserole. Trisha explains that normally, chicken casserole can be loaded with heavy cream, butter, and cheese, but her version uses a combination of Greek yogurt and chicken broth for a lighter, tangier sauce. She also adds plenty of spinach and artichokes for extra fiber and nutrients. Trisha walks viewers through the steps of the recipe, showing how to layer the ingredients and bake the casserole until it's perfectly golden brown.

Next up is Trisha's recipe for mac and cheese with a cauliflower puree. Trisha explains that she loves mac and cheese as much as anyone, but it's not always the healthiest option. Her version uses a puree of cauliflower, garlic, and chicken broth to add creaminess and flavor to the sauce, without the need for heavy cream or copious amounts of cheese. Trisha also uses whole wheat pasta instead of traditional white pasta, to boost the dish's fiber content even more. She prepares the dish on-camera, stirring in the cheesy, veggie-packed sauce and baking the mac and cheese until it's bubbling hot.

The third recipe that Trisha shares in the episode is for a sweet potato casserole with a crunchy pecan topping. Sweet potato casserole is a classic Southern side dish, but it's often loaded with brown sugar, marshmallows, and butter. Trisha's version uses far less sugar, and she skips the marshmallows altogether, opting instead for a nutty, slightly sweet topping made with chopped pecans, oats, and butter. She bakes the casserole until the topping is crispy and golden, and the sweet potatoes are perfectly tender and flavorful.

Throughout the episode, Trisha offers helpful tips and tricks for cooking healthy Southern food, like using herbs and spices to add flavor without adding sodium, or using nonfat Greek yogurt in place of sour cream to cut down on fat. She also talks about the importance of balance and moderation when it comes to healthy eating, and encourages viewers to enjoy their favorite dishes in moderation, rather than trying to cut them out altogether.

In the closing moments of the episode, Trisha sits down to enjoy her healthy twist on chicken pot pie, mac and cheese, and sweet potato casserole, alongside a few of her friends and family members. She comments on how delicious the food is, and how great it feels to indulge in Southern comfort food without all the guilt. Trisha reminds viewers that healthy eating doesn't have to be boring or bland, and that it's possible to enjoy all the flavors of the South, while still keeping health in mind.

Overall, Trisha's Southern Kitchen season 4 episode 7 is a fun, informative look at how to put a healthy spin on classic Southern dishes. With her engaging personality, easy-to-follow instructions, and mouthwatering recipes, Trisha Yearwood makes it clear that healthy eating can be delicious and satisfying, without sacrificing any of the flavors or comfort that we love about Southern cuisine.