For the sake of our consciences, it helps to write Thanksgiving off as ‘one day of indulgence,’ though as we all know, it usually turns into a week of leftovers. When planning your healthy Thanksgiving menu this year, take a look at some of the traditional holiday dishes you make and see if you can easily swap out the accepted, unhealthy ingredients for more natural and health-promoting ones. It’s possible to make some really easy healthy swaps to your Thanksgiving menu (or any holiday for that matter) that are so good your family won’t even notice, or feel guilty about how much they eat.
Where to swap
Cranberry Sauce – classic cranberry sauce is full of white sugar, which is a shame, because the sugar negates the potent antioxidants that cranberries contain. Why not make your cranberry sauce with a natural sugar, like maple syrup? Simply take a quart of cranberries and combine in a pot with ½ cup maple syrup, a pinch of sea salt, and (optionally) a splash of orange juice and your favorite spices. Bring to a boil and lower heat until sauce becomes thick. This delicious treat stores well and you can use the leftovers like jam.
Stuffing – normally stuffing is made with white bread, which is low in fiber and nutrients. Instead, use a whole grain, or better, a sprouted grain bread for your stuffing by toasting and cutting into cubes. Sprouted is a great alternative because those breads include the entire grain, which increases nutrient content. Sprouting also begins the process of amino acid break-down, making these grains much easier for you to digest. Consider the effects of sprouts a huge bonus when eating an abnormally large meal!
Pumpkin Pie – watch out: many store bought pumpkin pies use crusts that are full of partially-hydrogenated oils (trans-fats). Instead, look for one made with whole grain flour and avoid anything partially-hydrogenated. Even better, make the pie crust yourself, it’s actually a surprisingly easy thing to do. All you need is to combine 1 ½ cups whole grain flour (I like using spelt), ½ tsp salt, ¼ cup organic butter (or coconut oil) and 3 – 4 tbsp of cold water in the food processor until it forms a doughy consistency. Roll out and let sit for 15 minutes before adding your pie filling. Make your own filling using canned pumpkin; it’s a quick and easy recipe!
What to include
Roasted Veggies - Traditional thanksgiving menus usually include a roasted vegetable dish, and these should not be forgotten. Take advantage of fall’s delicious bounty of root vegetables: roast winter squash, carrots, parsnips, potatoes in coconut oil (which is stable at high temperatures). Experiment with seasoning: using cinnamon, nutmeg, and clove creates a totally different dish than opting for oregano, rosemary, thyme, and sage.
Greens - with so many heavy foods, it’s nice to include a fresh, green salad to lighten things up a bit. Pair it with a homemade dressing.
What to avoid
Deep fried turkey – do I really need to explain this one? This is one tradition that has got to go. If you do choose to include this Thanksgiving tradition as part of your dinner, please keep it out of the deep fryer!
It does not take much effort to take your Thanksgiving menu from one that will harm your health to one that is nourishing, satisfying, and you can feel proud to feed your family. Be mindful of what you put into your dishes, and enjoy the leftovers guilt free!
Posted in: Nutrition