From the Food Bank Kitchen Thanksgiving Recipes Thanksgiving Day Is a Time Many People Get Together with Family and Friends and Enjoy a Feast
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From the Food Bank Kitchen Thanksgiving Recipes Thanksgiving Day is a time many people get together with family and friends and enjoy a feast. A typical holiday lunch or dinner includes turkey smothered in gravy, starchy side dishes high in sodium, and sugary, high-fat desserts. It is easy to over-eat and take in huge amounts of calories, carbohydrate, saturated fat, sugar, and sodium. This year, try a few healthy recipes and substitutions. When you do go for the heavy foods, stick to moderate portions and eat slowly to appreciate each bite. 1. Make some healthy swaps to your recipes. Substitute 1% milk for whole milk or light cream, or use plain fat-free Greek yogurt or low-fat sour cream instead of regular sour cream or mayo. Choose light turkey meat over the dark meat to save calories. Worried about flavor? You can use half of the regular ingredient, then use a lighter substitute for the rest. 2. Get moving. Instead of eating, then sitting on the couch, take a walk after eating. Or turn on some music and dance! Adding activity to the day uses up extra calories. In addition, your body burns up calories faster for a few hours after. 3. Pack your plate with veggies. Try to make half of your plate vegetables. This will not only cut the calories in your meal but can add vitamins and fiber. If you can, limit starchy side dishes like potatoes, bread, and stuffing to two choices. 4. Be wary of “sneaky” foods. “Sneaky” foods are foods that appear healthy, but actually are very high-calorie. See next page for healthier alternatives to the classic holiday sweet potato casserole recipe with marshmallows, or the traditional green bean casserole made with fried onion rings and canned cream of mushroom soup. 5. Focus on the flavor of the foods, not the quantity of the item. If you really love pecan pie, go ahead and have a slice (which is about ⅛ of an average sized pie) and savor each bite. Focusing on the flavor and taking time to chew each bite will allow you to enjoy the food but eat less. You may be tempted to eat less dessert if they aren’t placed on the table. 6. Portion sizes matter. Did you know that a portion of cranberry sauce is ¼ cup, or that a serving of turkey is considered to be 3 ounces? Watching how much food you put on your plate will save you some calories. See chart below: FOOD ITEM PORTION SIZE VISUAL AID Turkey or other meat 3 ounces A deck of playing cards Choose up to 2: sweet potatoes, mashed potatoes, ½ cup A billiard ball stuffing, corn, peas, winter squash, or casseroles Non-starchy vegetables like green beans, broccoli, carrots, 1 cup A baseball Brussels sprouts, zucchini, etc. Cranberry sauce and gravy ¼ cup One egg Healthy Pumpkin Gingerbread 8 servings Source: Adapted from sparkpeople.com 1 egg ¼ tsp baking soda 3 Tbsp canola oil 1 tsp cinnamon ¼ c molasses 1 tsp ginger ¼ c brown sugar Optional: ¼ tsp each ground cloves, allspice, and/or nutmeg 2 Tbsp 1% milk Optional: 1/4 c raisins or nuts ⅓ c canned pumpkin puree (not pumpkin pie filling) Nutrition Facts: Calories 167, Fat 5 gm, Saturated Fat 1 gm, 1 tsp baking powder Sodium 141 mg, Carbohydrate 28 gm, Fiber 1 gm, Sugars 6 gm, 1 c flour (optional: use half whole wheat) Protein 3 gm Directions: Preheat oven to 350°F. Grease or spray a 6 X 4 inch loaf pan. In a medium bowl, beat eggs and oil. Beat in milk, brown sugar, molasses, and pumpkin. Sift flour, baking powder, baking soda, cinnamon, ginger, and any other spices, and add to wet ingredients. Beat until smooth. Pour into pan. Bake for about 30-40 minutes, or until a tester comes out clean. See reverse for more great recipes Roasted Garlic Brussels Sprouts 4 servings Source: paleogrubs.com 1 lb Brussels sprouts Nutrition Facts: Calories 120, Fat 7 gm, Saturated Fat 1 gm, 2 garlic cloves, minced Sodium 170 mg, Carbohydrate 11 gm, Fiber 4 gm, Sugar 2 Tbsp olive oil 3 gm, Protein 4 gm 2 tsp lemon juice ½ tsp cayenne pepper (or substitute preferred spice) Salt to taste (¼ to ½ tsp) Directions: Preheat the oven to 400°F. Bring a large pot of water to a boil. Add the Brussels sprouts and cook for 2 minutes. Drain well and place the Brussels sprouts in a large bowl. Add the garlic, cayenne pepper, and oil and gently toss to coat. Transfer the Brussels sprouts to a baking pan and sprinkle with salt. Bake for 15-20 minutes, shaking pan occasionally until sprouts are brown and crisp on the outside and tender on the inside. Drizzle with lemon juice, toss to combine and serve. Parmesan Green Beans 8 servings Source: UCONN Cooperative Extension 2 lbs fresh or frozen green beans or 3 (15 oz) cans Nutrition Facts: Calories 60, Fat 4 gm, Saturated Fat 2 gm, 2 Tbsp butter or olive oil Sodium 40 mg, Carbs 5 gm, Fiber 2 gm, Protein 3 gm 3 Tbsp Parmesan cheese, grated Pinch of favorite dried herbs– try garlic, oregano, basil, or others! Directions: If using canned green beans- drain the cans and rinse the beans in water. If using fresh green beans– trim ends. If using frozen green beans– defrost. Next, heat the butter or oil in a skillet until melted. Add the green beans. Sauté until soft (fresh green beans will take longer than canned or frozen). When beans are hot and soft, sprinkle with cheese and herbs. Try sautéing beans with chopped garlic and onion to add more flavor. Sweet Potato Apple Bake 8 (½ cup) servings Source: tasteofhome.com 3 c peeled sweet potatoes, cut into ¼ inch thick slices ¼ tsp ground allspice 3 c sliced, peeled tart apples (about 2 large) ¼ tsp salt ½ c packed brown sugar Dash ground black pepper ¾ tsp ground nutmeg 1 Tbsp butter Directions: Boil water and add sweet potatoes and 1 tsp salt; cook for 20 minutes, then drain. Preheat oven to 350°F. In a greased 1½ quart baking dish, layer half of the sweet potatoes and apples. In a small bowl, combine the brown sugar, nutmeg, allspice, salt and pepper; sprinkle half over apples. Dot with half of the butter. Repeat layers. Cover and bake for 15 minutes. Baste with pan juices. Continue to bake, uncovered, 15 minutes longer, or until apples are tender. Nutrition Facts: Calories 150, Fat 2 gm, Sat Fat 1 gm, Sodium 103 mg, Carbs 32 gm, Fiber 2 gm, Sugars 12 gm, Protein 1 gm Apple Cake 18 servings Adapted from myblessedlife.net 2 eggs 2½ c all-purpose flour (try using whole wheat for 1 cup) ½ c oil 2½ tsp ground cinnamon ½ c unsweetened applesauce ½ tsp salt ¾ c white sugar 1 tsp baking soda ½ c brown sugar 4 c peeled and diced tart apples like Granny Smith, 1 tsp vanilla McIntosh, or Braeburn Directions: Preheat oven to 350°F. Grease a 9 X 13 inch pan. Beat oil, eggs, and applesauce until creamy. Add sugars and vanilla and beat well. In a separate bowl combine flour, cinnamon, salt, and baking soda. Slowly add flour mixture to the egg mixture and mix until thoroughly combined. The batter will be very thick. Fold in the apples. Spread batter into prepared pan. Bake for 45 minutes or until cake is done in the center. Cool. Nutrition Facts per serving: Calories 200, Fat 7 gm, Sodium 150 mg, Carbohydrate 33 gm, Fiber 1 gm, Sugars 18 gm, Protein 3 gm .