Thanksgiving is a time to celebrate with family and friends, but it can also be a challenge for those who want to eat healthy and avoid overindulging. Fortunately, there are many ways to enjoy a delicious and healthy thanksgiving without sacrificing flavor or satisfaction. Here are some tips and recipes to help you cook a healthy food for Thanksgiving.
Choose a lean and moist turkey
Turkey is a great source of protein, but it can also be high in fat and calories if you choose the wrong parts or cook it with too much oil or butter. Opt for a skinless turkey breast, which has less fat and cholesterol than dark meat, and roast it in the oven with herbs, garlic, lemon, and broth to keep it moist and flavorful. You can also brine your turkey before cooking to enhance its tenderness and juiciness.
Make your own cranberry sauce
Cranberry sauce is a classic Thanksgiving condiment, but many store-bought versions are loaded with sugar and preservatives. Making your own cranberry sauce is easy and allows you to control the sweetness and ingredients. All you need are fresh or frozen cranberries, water, orange juice, honey, and some spices like cinnamon, ginger, or cloves. Simmer everything in a saucepan until the cranberries burst and the sauce thickens, then let it cool before serving. Cranberry sauce is one of the main secrets of a delicious and healthy thanksgiving.
Lighten up your mashed potatoes
Mashed potatoes are a comfort food that many people love, but they can also be heavy and rich in calories and fat. To make your mashed potatoes lighter and healthier, try mixing some Greek yogurt and broth into your potatoes to replace some of the butter and cream. This will add some tanginess and creaminess without adding too much fat. You can also use low-fat milk instead of cream, or add some cauliflower or parsnips to your potatoes for extra fiber and nutrients.
Add some color and crunch to your green beans
Green beans are a healthy vegetable that can provide some vitamins, minerals, and antioxidants to your Thanksgiving plate. However, if you top them with fried onions or creamy mushroom soup, you will negate their benefits and add unnecessary calories and fat. Instead, try roasting your green beans in the oven with some olive oil, salt, pepper, and garlic, or steaming them and tossing them with some slivered almonds, lemon juice, and parsley for some crunch and freshness.
Serve a big salad or veggie-filled soup as a starter
One way to fill up on healthy foods before the main course is to serve a big salad or veggie-filled soup as a starter. This will help you eat more vegetables, which are low in calories but high in fiber, water, vitamins, and minerals. A salad or soup can also help you feel more satisfied and less likely to overeat later on. You can make your salad more interesting by adding some seasonal fruits like apples, pears, or pomegranates, some nuts or seeds for crunch, and some cheese or turkey for protein. For your soup, you can use vegetable broth as a base and add some beans, lentils, quinoa, or barley for more protein and fiber.
Bake some healthy desserts with fruits and nuts
No Thanksgiving meal is complete without some desserts, but that doesn’t mean you have to indulge in pies, cakes, or cookies that are high in sugar, fat, and calories. You can still enjoy some sweet treats by baking some healthy desserts with fruits and nuts. For example, you can make an apple crisp with oats, walnuts, cinnamon, honey, and coconut oil instead of butter and sugar; or you can make a pumpkin bread with whole wheat flour, flax seeds, maple syrup, and pumpkin puree instead of white flour, eggs, oil, and sugar.
Conclusion
By following these tips and recipes, you can cook a healthy food for Thanksgiving that will please your taste buds and your waistline. You can also enjoy your meal without feeling guilty or deprived by practicing moderation and mindfulness. Remember that Thanksgiving is not only about food but also about gratitude and happiness. A delicious and healthy thanksgiving can add happiness to your life and your loved ones.
Resources:
How to Follow the Mediterranean Diet for Better Health – Govis Bloom Magazine
