It’s that time of year again: the air is cooler, pumpkins are officially everywhere you turn, and daydreams of Thanksgiving dinner are beginning to fill our thoughts and minds. Whether it’s warm pecan pie with a scoop of refreshing vanilla bean ice cream or that buttery sweet potato casserole topped with a crisp marshmallow crust—we know the familiar tastes all too well.
Thanksgiving is a time for everyone to gather around the table and make memories, laugh until we cry, and leave feeling full until next year rolls around. All of our favorite tasty and familiar dishes are absolutely ones to keep on your table, but it may be fun to try and balance them with newer, healthier alternatives to well-known Thanksgiving classics (that taste equally as good). These three tips are sure to help you serve up a healthier, more nutrient-dense Thanksgiving meal this year.
Flavor Naturally
Freshly harvested fall vegetables always make an appearance on our Thanksgiving tables, and we’re here to show you that by flavoring naturally, you can add a quick element of nutrition to your dishes. Instead of instantly reaching for classic table sugar, try taking advantage of sweet fruits and bold carriers of flavor to add that hit of sweetness to the dishes you’re craving this season. Stir in dried cranberries to your collards and salads or swap out brown sugar and table sugar with natural sweeteners like honey or maple syrup. Natural sweeteners are digested much slower than processed sugars, and they also minimize blood sugar spikes thanks to their fiber-rich properties. Consider adding citrusy lemon slices to your green beans (like the Citrus Green Bean Skillet below), and you will see an increase in levels of various vitamins, minerals, and antioxidants present in your dishes, all while maintaining that bold sweetness we all know and love.
Citrus Green Bean Skillet
Serves 6
1 1/2 Tbsp olive oil
1 1/2 lb frozen green beans, trimmed
3 cloves garlic, minced
1 lemon
3/4 tsp salt
3/4 tsp pepper
1/2 tsp ground coriander
4 1/2 Tbsp crumbled feta cheese
1. Cook green beans in hot oil in a large skillet over medium-high heat, tossing beans to coat in oil. Cover pan, reduce heat to medium, and cook, stirring constantly, 7 to 8 minutes or until beans are tender and blistered
2. Meanwhile, grate zest from lemon to yield 1/2 Tbsp; set zest aside. Cut lemon in half. Juice 1 half, and slice the other half.
3. Add garlic to pan, reduce heat to low, and cook, uncovered, 2 to 3 minutes or until garlic is golden brown. Stir in lemon zest, lemon juice, salt, pepper, and coriander. Remove from skillet. Top with lemon slices, and sprinkle with cheese
Substitute Butter with Healthy Fats
A good old-fashioned casserole could only mean one thing—butter. If you’re looking to lighten up your casserole, try swapping the butter out for a healthier, more nutrient-dense fat, such as olive oil, canola oil, or coconut oil. Olive oil and canola oil are packed with unsaturated fatty acids (the good fats), while coconut oil is full of medium-chain triglycerides (anti-aging properties and beneficial to cognitive health). Each of these oils aid in lowering cholesterol and improving overall heart health. Use the same 1:1 ratio when substituting, replacing 1 tablespoon of butter with 1 tablespoon of oil. If you’re looking to simulate the smooth taste and mouthfeel of butter, try using a mix of oil and butter. That way, you’re still incorporating the healthier options while savoring the comforting flavors that butter provides. These healthy fats are the perfect way to lighten up your favorite casserole this season (like the Oat-Crusted Sweet Potato Casserole below), or even add a healthy spin on everyone’s favorite Thanksgiving vegetables.
Oat-Crusted Sweet Potato Casserole
Serves 12
3 lb sweet potatoes, peeled and diced
1 cup old-fashioned rolled oats
1/3 cup chopped walnuts
1/3 cup chopped pecans
3 Tbsp ground flaxseed
3 Tbsp maple syrup, divided
2 Tbsp unsalted butter, melted and divided
1 Tbsp coconut oil, melted (or use olive oil)
1/2 cup unsweetened almond milk
3/4 tsp vanilla extract
3/4 tsp salt, divided
1 large egg, lightly beaten
1. Preheat oven to 375°F. Coat an 11- x 7-inch baking dish with cooking spray
2. Place potatoes in a large saucepan; add water to cover. Bring to a boil; reduce heat, and simmer 6 to 8 minutes or until potatoes are tender.
3. Meanwhile, combine oats, walnuts, pecans, flaxseed, 2 Tbsp maple syrup, and ¼ tsp salt in a bowl. Add 1 Tbsp butter and coconut oil; toss.
4. Drain potatoes. Return potatoes to the saucepan. Add milk, 1 Tbsp butter, and vanilla; mash to a thick paste. Stir in ½ tsp salt and egg.
5. Spread potato mixture in prepared baking dish, and top with oat mixture. Bake 18 minutes or until golden brown. Remove from oven and drizzle with 1 Tbsp maple syrup.
Cut the Creams
Heavy cream is a popular ingredient in many Thanksgiving dishes, but it’s also responsible for bringing extra calories and saturated fats to the table. Just one 1-oz. serving of heavy cream provides 12 grams of fat and 38% of the recommended daily value for saturated fats. While reducing fats associated with poor heart health, cutting these creams could also help enhance the flavor notes from various fruits, vegetables, and other ingredients used in your dishes. Instead of piling your plate high with dishes packed full of heavy creams, try swapping them out for a protein-rich Greek yogurt (like we used in the Creamy Pumpkin Soup below). This recipe perfectly captures the idea of using bold flavors and nutrient-dense approaches to lighten a classic recipe. Pair this soup with a juicy slice of turkey and some mashed sweet potatoes and, who knows, you may even discover a new Thanksgiving staple (and it doesn’t even have any cream!).
Creamy Pumpkin Soup
Serves 12
3 onions, chopped
6 Tbsp olive oil
6 cloves garlic, minced
1 1/2 Tbsp cinnamon
1 1/2 Tbsp nutmeg
1 1/2 Tbsp allspice
1 1/2 Tbsp ground ginger
6 (15-oz) cans pumpkin puree
6 cups low-sodium chicken broth
6 cups water
1 1/2 cups plain Greek yogurt
1 tsp salt
1 tsp pepper
1. Cook onion in hot oil in a large pot over medium heat 8 to 10 minutes or until golden brown.
2. Add garlic, cinnamon, nutmeg, allspice, and ginger to onion; sauté 1 to 2 minutes, stirring constantly until softened
3. Add pumpkin, broth, water, and Greek yogurt to the onion mixture; Reduce heat to low. Using a hand mixer or immersion blender, blend on high 3 to 4 minutes or until creamy
4. Transfer pumpkin mixture back to pot, and simmer on low 8 to 10 minutes; Stir in salt and pepper.
The post Lighten Up Your Thanksgiving Menu Without Losing Your Favorite Flavors appeared first on The eMeals Blog.