Save the stuffing for the turkey
Jennifer Thomas, Special to The Gazette
Tuesday, November 24, 2009
Let’s be real for just a few minutes. Most of us, when Thanksgiving Day arrives, approach the event with four simple goals:
1. Stuff the turkey (or wait patiently while someone else does)
2. Stuff ourselves
3. Lie around until we aren’t horribly uncomfortable
4. Repeat Steps 2 and 3
This fine tradition did not used to be a huge problem until it became the norm for many people to stuff themselves on a daily basis. Stuffing ourselves daily is what has led to issues ranging from our clothes being too tight to finding we are in the “overweight” or “obese” categories on our doctor’s annoying little chart.
Yes, I fully realize (and respect the fact that) Thanksgiving is a “splurge” day for most people — a day when health is thrown out the window and enjoyment is the only concern. But (and that is a huge “but”) for those of you who have health issues that don’t safely allow for a carefree splurge or for those of you who simply desire to do things a little healthier on an otherwise gluttonous day, here are some facts and tips that you may find helpful in decreasing the amount of damage done this Thursday:
• Turkey is a healthy protein source and is full of folic acid, vitamin B, zinc and potassium. If your goal is to prepare yours in a healthy manner, simply avoid frying and eat white meat to cut calories.
• For a healthier stuffing, use whole grain bread as your base to infuse it with fiber, vitamins B and E, and magnesium. A low-sodium broth as a butter substitute can cut calories while still maintaining its moistness. Also consider adding carrots, celery, onions, garlic, nuts and herbs galore to make this the ultimate healthy dish. (See recipe.)
• Cranberries are an excellent source of antioxidants, which fend off disease, and because they are full of fiber, they can help lower cholesterol. The true health key is to make your own cranberry sauce and leave out the extra sugar that tends to weigh down store-bought brands.
• Sweet potatoes are a true nutritional “gem.” They are full of fiber, vitamin A and potassium and they are sweet by themselves, so either leave off or go easy on the marshmallows.
• One of the easiest ways to eat healthier at the holiday table — replace white dinner rolls with whole wheat ones and use butter in moderation.
• Creamed corn is low in saturated fat, calories and cholesterol and an excellent source of dietary fiber. Corn is also diabetes appropriate and heart healthy.
• Green bean casserole (a personal favorite) can be adjusted many ways, including using low-fat cream of mushroom soup or using recipes that don’t include fried toppings. (See recipe.)
• Prepare pumpkin pie with non-fat options (like non-fat whipped topping).
• Last but not least is the biggie for all pies — keep portion control in mind. A sliver does a whole lot less damage than a quarter of the pie.
Thanksgiving dinner is healthiest when we simply don’t treat it as an all-you-can-eat buffet. Many dishes, however, are often lovingly and laboriously prepared so that we only get to eat on this one special day. As a result our mentality becomes: “Eat as much as I can while I can.”
If you still feel you lack the restraint necessary to not be a glutton, the best advice I can give you is to go for a walk before and after your gorge-fest. This will aid in digestion and offer a little calorie-burning assistance as well. My second best advice: Eat slowly and stop when you are full — even if you do so multiple times during the day.
I may be a “health person,” but I am also a realist. Focus on damage control and you may avoid popping buttons off your clothing or needing the defibrillator paddles before the last football game ends.
Happy Thanksgiving, Emporia.
Savory Fruit and Nut Stuffing
1 large onion, chopped
2 large ribs celery, coarsely chopped
1/3 cup snipped unsweetened dried apricot halves
6 slices whole wheat bread, cut into 1/2-inch cubes
1 Tbsp. olive oil
1 1/2 tsp. dried sage
1/2 tsp. fleshly ground black pepper
1/4 tsp. salt
1 can (14.5 oz.) reduced-sodium, fat-free chicken broth
3/4 cup chopped hazelnuts
1/3 cup unsweetened dried cherries
The day before, cut up onion, celery and fruit. Preheat oven to 425 degrees. Place bread cubes in 11-by-7 baking pan. Bake, stirring often, until golden and lightly crisp, 10 to 12 minutes. Set aside to cool in pan.
On the big day, coat 8-by-8- or 9-by-9-inch baking dish with cooking spray. Preheat oven to 375 degrees.
Warm oil in medium nonstick skillet over medium heat. Add onion, celery, sage, pepper and salt and cook, stirring often, until tender, 8 to 10 minutes, adding broth, 1 tablespoon at a time, if pan gets dry. Put onion mixture in large bowl. Add bread cubes, hazelnuts, apricots, cherries and remaining broth. Mix well and transfer to prepared baking dish. Cover with foil.
Bake 15 minutes until heated through. Uncover and bake 20 to 25 minutes more, until crisp and browned.
Green Bean and Macadamia Nut Casserole
1 1/2 lb fresh green beans, trimmed
1 Tbsp. olive oil
1 package (10 oz.) sliced white button mushrooms
1/2 tsp. dried thyme
1/2 tsp. freshly ground black pepper
1/8 tsp. salt
4 med scallions, sliced (about 1/2 cup)
1 clove garlic, minced
1 cup reduced-sodium, fat-free chicken broth
1/2 cup 1 percent milk
2 Tbsp. cornstarch
3/4 cup chopped unsalted macadamia nuts
Preheat oven to 375 degrees. Steam green beans in steamer basket over large saucepan of boiling water about 10 to 12 minutes, until tender. Drain and transfer to 8-by-8- or 9-by-9-inch baking dish.
Warm oil in large nonstick skillet over medium-high heat while green beans cook. Add mushrooms, thyme, pepper and salt. Cook, stirring often, until tender and lightly browned, 6 to 8 minutes. Add scallions and garlic and cook 1 minute longer. Add mushrooms to green beans.
Add broth to same skillet and bring to a boil over medium heat. In small bowl, whisk together milk and cornstarch until dissolved and add to broth. Simmer until thickened, about 1 to 2 minutes. Pour over green beans and mushrooms and stir to combine. Sprinkle with nuts. Bake 15 to 20 minutes until heated and bubbly and nuts are browned.
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