Put a plant-slant on this Thanksgiving by adding more whole grains, fruits, and veggies to your menu. With these simple ideas, you can still enjoy satisfying flavor without the extra fat and calories.
Satisfying Sweet Potatoes. For years, this hardy vegetable has been a staple in the diets of many Okinawans. Sweet potatoes are a tasty way to pack in plenty of vitamins and minerals. They are high in fiber, potassium, Vitamins A and C, and folic acid. And they’re easy to prepare. Just poke holes in the potato with a fork and microwave it for about five minutes. Season with salt and pepper and enjoy.
Use healthy cooking techniques. Roast, broil, steam, grill, poach, or stir-fry meats and veggies. Cook in wine, water, or broth rather than in butter. Trim fat off meat before cooking, and drain the fat drippings after cooking. Skim fat off the tops of soups, stews, sauces, and gravies.
Add more fruits and vegetables to your holiday meals. Create festive combinations such as broccoli with cherry tomatoes. Or add red and green apple slices to your dessert dishes for more color and nutrition.
Add whole grains. Whole grains are low in fat and calories and are great sources of fiber. Use whole grain breads in your stuffing and serve wild and brown rice and whole grain dinner rolls. Look for recipes that call for grains like barley, cracked wheat, couscous, and brown or wild rice.
Toss in some vibrant, fresh cranberries. Fresh cranberries, which contain the most nutrients, are at their peak from October to December, just in time to add their festive color, tangy flavor, and health-protecting benefits to your holiday meals. These festive berries are a good source of Vitamin C and cancer-fighting phytochemicals. Pair them with roasted pears, fold them into pancake batter, or blend them into a smoothie
