Thanksgiving Tips & Recipes

How To Have a Happy and Healthy Thanksgiving

This will be my first Thanksgiving since I have been gluten and dairy free!  Could be a challenge for me but I'm doing it.  I'll have to steer clear of the stuffing and pumpkin pie.  I'm bringing some veggies and just maybe I will have some time in the next week to some experimenting so I can bring some extra special items to the big family celebration.   

How you approach the holidays is a personal choice. For some of us, this is one of those “treat” days where we eat what we want, without guilt, knowing we’ll be back on our mindful eating path the following day. For others, particularly if you are trying to lose weight or live healthier, you certainly don’t want to start a “season of overeating.”

It feels pretty awful (on a number of levels) when you are overstuffed.  Been there and done that too many times to count. 

So here are a few of the tips I like to share with you. 

• Try Thanksgiving grazing. Load your plate with vegetables and whole grains and just a side of lean turkey. When the rest of the dishes and desserts are passed, choose one or two that you really want, but put just a spoonful of each on your plate – not an entire serving. That way you will get a taste of the holiday foods you love most without overeating or feeling deprived.
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• Try alternatives, not abstinence.  Roast sweet potatoes with a sprinkle of cinnamon and nutmeg instead of marshmallows, for a lighter, healthier dish that still shouts “Thanksgiving!” Make wild rice pilaf as an alternative to stuffing (see the recipe below). If traditional stuffing is somebody's go-to Thanksgiving contribution, have both this year!  Total abstinence can make a person kind of grumpy.
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• Don’t drink your calories. You don’t have to imbibe spirits to get into the spirit! Maybe have one glass of wine wine with dinner and then switch to sparkling water with lemon.  Here is another idea:  Smash some fresh raspberries and drop them into your water glass, stir and sip!
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• Pace yourself. Remember, Thanksgiving kicks off a “season of eating” – if you let it. And this year, we’ve got a two-for-one – the first day of Hanukkah coincides with Thanksgiving. Don’t give in to the domino-effect that can happen from consuming large amounts of sugar, alcohol and dairy (and potato latkes!). Also, remember that food temptation is only one stress of the holidays.  Houseguests, family dynamics, kids home from school—all can send you running to the refrigerator. Try to be aware of your relationship with food and how you feel after indulging. Headache? Bloated? Exhausted? Moody? Why ruin your holiday by not feeling your best? Reducing or eliminating sugar,  alcohol and processed foods will help you avoid these symptoms, feel better and have more energy.
  
• Don’t throw it all away. Even if you do over-indulge on Thanksgiving day, remember it’s just one day. Don’t throw away all of your hard work by turning one day into a long-weekend marathon of eating. Stock up on disposable containers and send guests home with all of the leftovers. Find out if a shelter will let you bring uneaten pies, cakes and casseroles. You can’t eat it if it’s not in your house. If you have to, you can always toss out the temptations.  After all, which is worse -- throwing away food or throwing away your hard-earned health and wellness?
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• Find other ways to enjoy the holidays. Bundle up and take a walk after the big Thanksgiving meal. Organize a game of touch football. Pull out the board games and close down the kitchen. Build a fire and tell stories or watch old family videos (remember those?). Go around the table and each of us shares what we are most thankful for this year. Everyone will slow down for a minute and it reminds us what the holiday is truly all about: Giving Thanks.
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RECIPE CORNER

Stuffing Goes Wild This Year!

Barley & Wild Rice Stuffing

from Tufts University Health & Nutrition Letter

Ingredients:

2 tsp olive oil
1 ½ cups chopped white or yellow onion (about 1 large)
1 cup chopped celery (about 3 stalks)
½ cup uncooked pearl barley
½ cup uncooked wild rice, rinsed
1 tsp dried thyme leaves
3 cups reduced-sodium chicken broth or vegetable broth
1 bay leaf
½ cup slivered almonds (2 oz.)
½ cup dried cranberries
2 TBSP chopped fresh parsley
Freshly ground pepper to taste

Instead of a traditional stuffing, try this healthful, lighter alternative! It has a slightly chewy texture and nutty flavor.

Cooking Directions:
1. Heat oil in a Dutch oven or 4-qt pan over medium heat. Add chopped onion and celery and cook, stirring often, until softened (3 to 5 minutes). Add barley, wild rice and thyme; cook, stirring, for 30 seconds. Add broth and bay leaf; bring to a boil; reduce heat, simmer and cook covered, 45 minutes.

2. Meanwhile, toast almonds in a small dry skillet over medium-low heat, stirring constantly, until lightly golden and fragrant, 3 to 5 minutes. (Alternatively, toast almonds in a small baking pan in a 350-degree oven or toaster oven for about 10 minutes.) Transfer almonds to a plate to cool.

3. After stuffing has cooked for 35 minutes, lift lid and stir in dried cranberries. Simmer, covered, until barley and wild rice are tender and most of the liquid has been absorbed, about 10 more minutes. Discard bay leaf. Add parsley; add pepper to taste. Fluff with a fork and sprinkle top with toasted almonds, or allow guests to sprinkle almonds per serving.

Makes 8 half-cup servings.

Tip: You can make the stuffing ahead of time; cover and refrigerate for up to 2 days. To reheat, place stuffing in baking dish, add 1/8 to ¼ cup water and cover. Bake at 350 degrees for 25 to 30 minutes, checking to test temperature and avoid overcooking. Sprinkle with almonds just before serving.

Farro, Kale and Sweet Potato Salad with Pomegranate Seeds

Provided by Sur La Table

Farro, with its complex nutty taste, looks similar to a grain of brown rice. Because farro is so easily digested and so low in gluten, farro can often be eaten by people who are gluten intolerant.

Yield: 4 servings

3 tablespoons olive oil, divided
2 pounds sweet potato (about 2), peeled and cut into ½-inch cubes
Kosher salt and freshly ground black pepper
1 cup farro, rinsed and drained
2 cups vegetable broth, low-sodium
2 cups warm water
1 medium yellow onion, cut into 1/4-inch dice
1 medium garlic clove, minced
4 ounces kale, preferably Tuscan, center stems removed and cut into ½-inch pieces
1 tablespoon lemon juice
¼ cup pomegranate seeds

Preheat an oven to 375 degrees and position an over rack in the center.

To roast sweet potato: In a large bowl, combine 2 tablespoons oil with sweet potato, salt and pepper and toss until well combined. Transfer the mixture onto a rimmed baking sheet, spreading evenly. Place the baking sheet into the oven to roast, stirring every 15 minutes, until fork tender, about 30 minutes.

To cook farro: In a medium saucepan, combine the faro, broth and water and place on the stove over a moderate-high heat. When the liquid is boiling, reduce the heat to medium-low, over and simmer until the grains are tender, about 25 minutes. Using a colander, drain to remove excess water and transfer to a large bowl. Taste and season with salt and pepper. Allow to cool.

To cook kale: In a large nonstick skillet, add the remaining oil and when simmering, add the onion and cook until translucent, about 6 minutes. Add the garlic and cook until fragrant, about 60 seconds. Add the kale and cook until wilted, about 2 minutes. Add the lemon juice and transfer to the kale to the bowl with faro and toss until well combined. Taste and season with salt and pepper.

To serve: Arrange the farro salad onto a large platter; place the cooked sweet potato on the top and sprinkle with pomegranate seeds. Serve.

Enjoy!

Shelley

www.healthywithshelley.com