Nutrition Tips:
Talking Turkey
Thanksgiving is a time to gather with friends and family to be thankful for each other and all that we have. It is also a time for large dinners, unbuttoned pants and not-so-forgiving desserts. Some healthier food alternatives, however, may make Thanksgiving evening less filled with moans of regret and more filled with, well, thanksgiving.
The typical holiday foods that show up on the table for Thanksgiving dinner, such as mashed potatoes, dressing, green bean casserole, turkey and pumpkin pie, can be prepared more nutritiously or can be easily substituted with healthier, tasty alternatives.
Mashed potatoes, for example, can easily be replaced with mashed cauliflower. If prepared correctly, this dish comes out very similar to mashed potatoes in look and taste. Cauliflower can help reduce the risk of some cancers, it improves digestion and heart health, acts as an anti-inflammatory and helps aid in weight loss. It contains several B vitamins such as folate, riboflavin, thiamine, niacin and pantothenic acid as well as antioxidants which fight off cancer causing free radicals.
Traditional dressing can also be made healthier with quinoa. This seed is jam packed with protein and bone strengthening calcium. It is low in cholesterol and contains fiber and detoxifying complex carbohydrates. Though the typical taste of quinoa is nutty, the preparation of this dressing allows the quinoa to absorb and replicate the flavor of chicken broth.
Green beans are high in fiber and vitamin A and low in calories and saturated fat with minerals such as calcium, iron, magnesium and potassium. Unfortunately, green bean casserole also involves canned cream of mushroom soup which is very high in sodium. Substitute recipes for the soup can be used, although the low fat version of mushroom soup will lower the amount of fat and sodium as well.
The traditional turkey in itself has several healthy benefits. Turkey is high in protein and B vitamins such as B3 and niacin which help the body process fat as well as B6 which helps maintain healthy blood sugar levels. Turkey is also low in saturated fat.
Pumpkin pie has the wonderful greatness of pumpkin’s vitamin A, B and C power. Vitamin A helps maintain eye sight, and vitamins B and C help boost the immune system. Pumpkin also has antioxidants that can help reduce the risk of certain types of cancer. While preparing this Thanksgiving’s pumpkin pie, making a whole wheat crust may sound like a healthier alternative, but in actuality whole wheat pie crust with a serving size of one eighth of a pie contains 21 percent more calories and 30 percent more fat per serving than pre-made pie crust.
Autumn Recipes
Mashed Cauliflower
Ingredients:
1 medium head cauliflower
2 cloves minced garlic
1/4 cup skim milk
1/8 cup chive and onion cream cheese
salt and pepper to taste
Preparation:
Cut the head of cauliflower into small pieces. Cook in microwave or steam for about 20 minutes or until almost mushy. Drain from water and mush up with fork. Add cauliflower to food processor or blender. Add in the rest of the ingredients and mix until creamy.
Quinoa Stuffing
Ingredients:
½ large onion (finely chopped)
2 stalks of celery (finely chopped)
1 cup mushrooms (chopped)
2 tablespoons olive oil
1 cup quinoa
2 cups of chicken broth
1 tbsp fresh minced sage
salt and pepper to taste
(optional, additional seasonings to taste)
Preparation:
In a large sauce pan, add onion, celery, mushrooms and olive oil. Sauté on medium-high for 5 minutes. Rinse the quinoa (pronounced: keen-wah) in a mesh strainer until water is clear, not cloudy. Add the rinsed quinoa, chicken broth and seasonings to pan. Stir ingredients all together and let simmer for 15 minutes or until all of the liquid is absorbed by the quinoa.
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