Last month, I got real ‘science-y’ and did a deep dive into protein equivalents. As a reminder, not all protein sources are created equal, and those who stay away from meat should pay special attention to protein pairings. For example, not only does an ounce of steak and an ounce of tofu differ in calories, they also differ in amino acid content, which is important. If you are a vegan or vegetarian, I encourage you to consume as many ‘complementary’ proteins as possible.
But enough of all that—let’s talk turkey! We’re headed full-speed for the holidays, and ain’t nobody got time to research another lengthy column. Instead, we’ll keep it light and on-theme.
Who’s ready for Thanksgiving? (I certainly am not, mostly because I have this little race called the Turk-EA Trot to plan and execute, which leaves little time for the actual meal. Thank goodness my mother-in-law hosts!)
Now, I’m a FIRM believer that a once-a-year-meal like Thanksgiving does not need to be lightened up. If turkey day isn’t the definition of a ‘cheat meal,’ I don’t know what is. That being said, there is nothing wrong with offering healthier options, either in addition to traditionally prepared family favorites or instead of, especially you have guests with specific dietary needs.
Here are some ideas to round out the meal and give anyone watching their weight at your table a few more options:
Appetizers:
-Veggie tray, veggie tray, veggie tray. I’ll say it again, VEGGIE TRAY. And skip the store-bought ranch dip. Make your own with plain Greek yogurt, or serve hummus instead. Cheese and crackers are great, but make sure that’s not all that’s out.
-Consider higher protein options, like meatballs, deviled eggs and charcuterie.
The Main Dish:
-While turkey certainly isn’t going to break the calorie bank, it can also be a vehicle for gravy, especially if it’s dry. Make sure your bird is moist and flavorful on its own.
-Serve a second ‘main,’ such as salmon (for pescatarians) or a bean-and-grain dish for vegetarians and vegans.
The Sides:
-Here’s a great opportunity to provide some simple sides in addition to all those casseroles, that are delicious but also very heavy. Roast a few sweet potatoes and serve them with a little butter and cinnamon next to the traditional casserole (the one with the marshmallows on top—my fave!), and sauté some green beans with almond slivers to serve alongside the typical version made with cream of mushroom soup (another of my favorites!).
-A simple green salad, dressed lightly, is never a bad idea. Or make the salad a star, by adding dried cranberries, sweet potatoes, pumpkin seeds and a light dressing.
Desserts:
-Unless you’re a pie-crust-extraordinaire, maybe skip it? Crustless pumpkin pie or a custard is just as good as the regular!
-Baked cinnamon apples will please even those on the strictest of diets.
-Put fruit out! A fruit tray or salad is great for kids, and is a light option after a big meal.
More (non-food) ideas:
-Give yourself a pep talk before the big meal to avoid overeating. Remind yourself that there will be lots of options on the table, and your stomach is still the same (small) size. Repeat after me: “I can take home leftovers.”
-Take tiny portions of everything you want. Trust me, unless you’re at an enormous gathering, there will be enough for seconds.
-Take a walk! Get moving at some point during the day. It could be the Turk-EA Trot in the morning (shameless plug!), a game of pick-up football in the afternoon or a walk between dinner and dessert.
There it is folks, my favorite kind of column to write and hopefully one that helps you all get through the holiday without going up a pant-size.
thehealthypineapple 