Healthy Thanksgiving Tips | Children's Physician Jenkintown & Richboro

A Healthy Thanksgiving

Thanksgiving dinner is packed with important nutrients. Foods such as squash, sweet potatoes, cranberries, corn and pumpkin are high in fiber, vitamins, phyto-chemicals and antioxidants. Turkey provides a good source of protein, iron and zinc. Even that bowl of white mashed potatoes provides a starch that contains fiber, potassium, and several other vitamins and minerals.

So what’s the bad news? Well, we typically take our Thanksgiving foods and add extra fat and sugar, making a meal that is much harder on our waistline. Here are a few suggestions to make your Thanksgiving a little healthier without compromising taste.

Some Healthy Suggestions

Turkey: The skin provides a lot of fat and flavor by itself, without added oil or butter. A herb seasoning can be rubbed under the skin for added flavor. In a food processor, combine 12 cloves of garlic, 3 stems fresh thyme and 2 stems fresh rosemary (leaves only, discard stems), 1/3 cup hazelnuts or peeled chestnuts.
Stuffing: Consider using whole wheat bread. Some healthy additives that give tons of flavor are chopped walnuts, raisins, sage, thyme, or sautéed vegetables such as onions, celery, green peppers and mushrooms.
Sweet Potatoes: So naturally sweet and delicious without that added high sugar marshmallow topping. They can be cut small, coated with vegetable oil, cinnamon and nutmeg, and roasted at 400 F until crispy. Want to mash them or add more sweetness? Try a dash of orange juice or honey.
Cranberry sauce: Make your own from fresh cranberries. From one bag of fresh cranberries, add 1/3 cup pineapple juice, 1/4 cup plain applesauce, 1/4 cup water, 2 tbsp orange juice, 1 tsp orange zest, 1/4 tsp each cinnamon and cloves. Boil until thick.
White potatoes: Here is my favorite dressing for potato salad, which can be mashed into potatoes as well. Combine 2 tbsp olive oil, 1 cup chopped red onion, 1 cup white wine vinegar, 1 cup water, 4 tsp mustard, 4 tsp sugar, 1 tbsp salt, and 2 tsp black pepper in a skillet. Bring to a boil, then simmer until reduced by a third. Add 1/2 cup chopped dill and pour over potatoes.
Dessert: Well, indulging is ok on the holidays as long as we don’t pig out; however, choices such as pumpkin or pecan pie are nice. Pumpkin pie is high in beta-carotene and pecans are an excellent source of Copper, Vitamin E and Manganese. Enjoy!