Thanksgiving Healthier Feast

Smart swaps for a lighter Thanksgiving

For our family, Thanksgiving time always brings back fond memories. As we aged, most of us in our families still love the typical Thanksgiving feast. That said, we have seen a shift toward healthier items. We make a point to prepare nutritious recipes that have fewer calories than the good old traditional ones. Here are a few of the ideas we implemented and hope those suggestions will inspire you to make your family Thanksgiving a little healthier this year, too!

TURKEY - we like to keep it simple. We season the turkey inside the cavity and add some stuffing inside the cavity. We rub grapeseed oil and butter on the outside and season with salt and pepper.

Cooking time varies based on the size of the bird. A wise consideration is to check for doneness about 30 minutes before the expected finish time. The safest rule is to check a thermometer reading. If your turkey does not come with one, insert the thermometer into the thickest part of the thigh (without touching a bone) close to the end of cooking time. It should reach 180ºF to be properly cooked.

Here is a timing chart to help you, based on an oven temperature of 325ºF

10 - 18 lbs. unstuffed 3 to 3 and a half hours, stuffed 3 and 3/4 to 4 and a half hours

18 - 22 lbs. unstuffed 3 and a half to 4 hours, stuffed 4 to 5 hours

22 - 24 lbs. unstuffed 4 to 4 and a half hours, stuffed 4 and a half to 5 and a half hours

24 - 29 lbs. unstuffed 4 and a half to 5 hours, stuffed 5 and a half to 6 and a quarter hours.

And don't forget to baste your bird every 20 to 30 minutes, so it stays moist!

Side note: It is always nice to keep in mind the health of your guests. White meat is leaner than dark meat. So, remember to particularly offer white meat for those who really must watch their diet. Otherwise, have a little bit of both, so the last ones serving themselves are not just left with dark meat.

STUFFING - Make the majority of the stuffing separate from the bird, so less fat penetrates the stuffing while cooking. Substitute butter with a mixture of grapeseed oil and stock. Build up the flavors with diced onions, minced garlic, minced fresh herbs (thyme, sage, marjoram, rosemary, a touch of nutmeg, basil, parsley), dry fruits, mushrooms, and/or chestnuts pieces, and nuts (walnuts, almonds, hazelnuts, or pecans). The possibilities are endless.

Download my favorite recipe for "stuffing" on page 17 at Meet Marie-Annick

GRAVY - Remove fat from the bottom of your cooked turkey pan. Add turkey stock, deglaze the pan, and bring to a boil. Thicken with a mixture of cornstarch and water. About 1 to 1.5 tablespoons of cornstarch will thicken 1 cup of stock. Start with 1 and see if you want a little more or not to reach the desired consistency. I often then add a couple of demi-glace spoons to enrich the sauce flavor, but it is only an option. Sometimes, I love adding sliced mushrooms to the sauce, which adds even more amazing flavors. I do not sauté them, just add them directly to the turkey stock. With this method, you will result in a lot less fat and calories than the usual turkey gravy (butter plus flour). For even leaner, omit the sauce and just serve with cranberry sauce or salsa.

CRANBERRY SAUCE - I usually prepare 2 large bags the day before and refrigerate overnight. I use at least 25% less of the package-recommended amount of sugar. I assure you, you won't notice the difference. Over the years, we kept on removing even more sugar for a tartar taste. At 50% less than what is called on the package, we reached the limit of acceptable tartness to us. You can use sucanat, molasses, raw brown sugar, maple syrup, or honey as a substitute for white sugar. For 1 cup of white sugar, substitute 3/4 cup of maple syrup or honey.

Download my favorite recipe for "cranberry and blackcurrant sauce" on page 07 at Meet Marie-Annick

CORN ON THE COB - I usually prepare it the day before. I remove husks first. Using a double boiler, I then steam them until tender. I remove them from the pan and let them cool. I brush each cobb with grapeseed oil, season to taste, and transfer to an oven-safe pan. I cover with aluminum foil and refrigerate until use. Reheat shortly in the microwave (without foil, but covered) or in the oven at 375°F for 20 to 25 minutes.

CORN BREAD: My favorite corn bread of all time is the "Union Oyster House" Recipe. It is simple to make and absolutely delicious, topped with a little butter.

Ingredients: 3/4 cup softened butter, 2 cups sugar, 2 Tbsp. baking powder, 2 tsp. salt, 3 eggs, 1/2 cup of vegetable oil (I use grapeseed oil for its buttery flavor), 1 cup cornmeal, 3 1/4 cups flour, and 2 cups milk.

Preheat oven to 350°F. In a bowl, cream together butter, sugar, baking powder, and salt. Add eggs, one at a time, beating well after each addition. Add oil, cornmeal, and mix for about 30 seconds. Scrape sides of bowl and beat another 15 seconds. Add flour and mix. Add milk and beat until smooth. Scrape sides and mix for a few seconds longer. Grease 13 x 9 inch baking pan. Pour batter into pan and bake for 30 to 35 minutes, or until a toothpick inserted in the center comes out clean. Serves 8.

MASHED POTATOES - I usually prepare this dish the day before. I shortly reheat in the microwave or in the oven at 375ºF for 20 to 25 minutes. I use low-fat milk, stock, or half of each to mix with mashed potatoes. I also use olive oil or grapeseed oil instead of butter. My preference goes to grapeseed oil, as it has a buttery flavor which works better with potatoes, at least to me! I add a few garlic cloves while cooking the potatoes, and ultimately mash them with the potatoes. You can omit the garlic cloves. You can also add garlic powder while mashing the potatoes.

Download my favorite recipe for "garlic mashed potatoes" on page 10 at Meet Marie-Annick

SWEET POTATOES OR YAMS - Many traditional casserole recipes contain high calories. To reduce that, I choose to roast them and add enough seasonings to emphasize their flavors. We use grapeseed oil, pumpkin pie spice, salt, pepper, and drizzle maple syrup or sucanat on top (optional). I bake at 425°F for 30 to 45 minutes, depending on chopped chunk sizes. If oven space is an issue, you can prepare them the day before and reheat them in the microwave with a little water to avoid drying them. Reheating in the oven is also fine at 375°F for 20 to 25 minutes.

A side note: You may consider offering either mashed potatoes or sweet potatoes (or yams) to avoid too many calories. But then again, I understand tradition. So, adjust the amount available so everyone takes smaller portions. A little bit less of both worlds can still satisfy every gourmet!

Download my favorite recipe for "Maple Syrup Sweet Potatoes" on page 16 at Meet Marie-Annick

VEGETABLES - We stay away from casseroles, as they usually are full of fat and calories. Instead, we steam, roast, or stir-fry a colorful array of vegetables. They provide a multitude of vitamins, minerals, and help with digestion. We season them, eat them along with a little cranberry sauce, or just squeeze a little lemon juice over them.

Or the day before, I would simmer green beans in water for 15 to 20 minutes or until tender. Once strained and cold, I transfer them to an oven-safe dish. I add grapeseed oil/olive oil and season with salt/pepper. Sometimes, I add sliced almonds and dried cranberries to them. I refrigerate and then reheat in the oven at 375ºF for 20 to 25 minutes.

SALAD - We prepare a salad full of dark greens with a few tomato slices, avocado pieces, and a homemade vinaigrette dressing. They help with digestion and bring valuable nutritional values to the meal (carotenoids, vitamin K, chlorophyll and amino acids come to mind).

Vinaigrette (8 to 10 servings): 3/4 cup olive oil (sometimes I do 1/2 cup of olive oil and 1/4 cup walnut oil), 1 Tbsp. Dijon mustard, 2 garlic cloves, 1 minced large shallot, 1/4 cup wine vinegar, 4 Tbsp. salad herbs, a large pinch of salt, and a large pinch of pepper. Mix with a hand blender and thin out with a little water, if necessary.

DESSERTS - Not everyone is a baker, nor may have time to make desserts, so it's not wrong to purchase from your local favorite bakery. Our guests often ask us what to bring, so I usually reply a pie or wine. That said, I always make our own pumpkin pie and chocolate Bourbon pecan pie, which our family loves and always requests every year. We stay away from cheesecakes they add a lot of fat and sugar calories to an already high-calorie meal. Apple pie, blueberry pie, or Pumpkin pie are probably the healthier choices, while pecan pie is loaded with sugar, corn syrup, and has lots of calories. Keep portions reasonable, and you won't regret it for the next couple of weeks. For fewer calories, we substitute regular ice cream with frozen yogurt, sherbet, or a non-dairy frozen treat. Instead of a scoop or two, we add two tablespoons and let it slightly melt over a piece of pie or, my favorite, a small brownie square. Those two spoons do the trick and reduce calorie intake compared to a regular large scoop of full-fat ice cream. You can also completely skip the frozen treat and enjoy a piece of slightly warm pie on its own.

Download my favorite recipe for "brownie" on page 20 at Meet Marie-Annick

CONFECTIONARIES - There is always someone who will bring a candy box, at least in our family. It is ok to have one or two at most, but not three or four. Everyone knows we favor dark chocolate 75% and above, so it is often what family or friends bring now.

WINES AND ALCOHOL - Holidays are often associated with drinking in many families. Ours is no exception, but we tend to watch out. We limit our intakes to 1 or 2 glasses of wine or 1 to 2 beers. For wines pairing with your Thanksgiving meal, here are my suggestions: Whites (Sancerre, Chardonnay, Riesling or Champagne) and for Reds (Beaujolais, Pinot Noir, Chateauneuf-du-Pape or Côtes du Rhône).

SHOPPING LIST - Having a shopping list is very helpful, not to forget avoiding another trip to the store. It also may save you money by not purchasing the tantalizingly marketed items everywhere in the store.

LEFTOVERS TURKEY - We all love leftovers and turkey sandwiches. To make a healthier sandwich, here are my suggestions. Use whole wheat bread, 2 oz. turkey meat, mustard instead of mayonnaise, and add lots of lettuce and vegetables. There are many other great ways to use leftover turkey meat. Make vegetable soup, a salad, a pasta dish with lots of vegetables, or chili. Just add some turkey and voila! No matter what you decide or favor, have fun with the creative aspect of creating your own family recipe. And don't forget to teach your family secrets and recipes with your kids!

I hope the sharing of our healthier traditional Thanksgiving meal will inspire you to prepare yours a bit healthier. Enjoying family, friends, and the pleasures of the table are among the most important keys to well-being and happiness. Remember to embrace moderation in all aspects of your celebration. Stay aware of what you are eating/drinking, and you will stay in better control for the benefit of your health. Another plus, if you do, you may not have to apologize for your misbehaviors, face a hangover the next day, or work hard the next couple of weeks to lose those extra pounds. If you notice you gained a couple of pounds, immediately return to your regular exercise, increasing slightly until the weight is off while focusing on your usual healthy eating habits. Stay focus during the entire holidays.

If you want some healthy recipes, I created that can be used for your holiday gatherings, I invite you to visit Meet Marie-Annick.

I will finish with a quote from one of my favorite writers, Mark Twain: "A human being has a natural desire to have more of a good thing than he/she needs”!

WISHING YOU ALL A WONDERFUL AND HAPPY THANKSGIVING!

Categories: : Coaching Tips, Health, Recipes, Wellness