Photo By Russell Tafuri | A healthy Thanksgiving meal can be a challenge, but there are many delicious and...... read more read more
A healthy Thanksgiving meal can be a challenge, but there are many delicious and nutritious options to consider.
According to Capt. Caitlyn Shaver, Blanchfield Army Community Hospital chief of clinical nutrition, “Thanksgiving is a time for celebrating with friends and family. Don’t let the occasion be ruined by stressing over what you can’t have. Instead focus on what you can have and ways to make healthier choices while still enjoying the foods you love.” Shaver provided a few helpful nutritional tips to help overcome overeating challenges.
1) Fill half your plate with fruits and vegetables.
2) Eat breakfast! Skipping meals can lead to overeating.
3) Use a smaller plate to help control portions.
4) Plan out dessert. Pre-plan which dessert you are most excited about and forgo the rest.
5) Go for a walk after dinner to catch up with friends and family.
Here are some ideas for a healthier Thanksgiving feast:
Starters:
Roasted Butternut Squash Soup: A creamy and comforting soup made with roasted butternut squash, onions, garlic, and low-sodium chicken broth.
Green Salad with Seasonal Fruits: A fresh mix of greens, seasonal fruits like cranberries, apples, and pears, and a light vinaigrette dressing.
Main Course:
Herb-Roasted Turkey Breast: A leaner protein option, roasted with herbs like thyme, sage, and rosemary, and a drizzle of olive oil.
Baked Salmon with Lemon and Herbs: A flavorful and healthy fish option, baked with lemon juice, olive oil, and herbs like parsley and dill.
Vegetarian Stuffed Bell Peppers: Bell peppers filled with a mix of quinoa, black beans, diced tomatoes, and shredded cheese, baked until tender.
Sides:
Roasted Brussels Sprouts with Pomegranate and Pecans: A tasty and nutritious side dish, roasted with olive oil, salt, and pepper, and topped with pomegranate seeds and chopped pecans.
Sweet Potato Mash with Greek Yogurt and Herbs: A creamy and healthy mash, made with roasted sweet potatoes, Greek yogurt, and herbs like rosemary and thyme.
Green Bean Almondine: Blanch green beans, sautéed with sliced almonds, garlic, and a squeeze of lemon juice.
Desserts:
Pumpkin Pie with a Whole Wheat Crust: A classic Thanksgiving dessert, made with a whole wheat crust and a filling made with pumpkin puree, Greek yogurt, and spices.
Apple Crisp with Oat Topping: A delicious and healthy dessert, made with sliced apples, a crunchy oat topping, and a drizzle of honey.
Cranberry Oatmeal Cookies: A tasty and nutritious cookie option, made with rolled oats, cranberries, and a hint of cinnamon.
More tips for a Healthier Thanksgiving:
• Use herbs and spices to add flavor instead of salt and sugar.
• Choose whole grains like brown rice, quinoa, and whole wheat
bread.
• Incorporate more vegetables and fruits into your meal.
• Opt for leaner protein sources like turkey breast, fish, and
vegetarian options.
• Limit your portions and save room for dessert!
• I hope these ideas help you plan a healthier and delicious
Thanksgiving meal!
If you plan to make Thanksgiving meal ideas listed, see the recipes below.
Recipe 1: Roasted Butternut Squash Soup
Ingredients:
1 large butternut squash (about 2 lbs)
2 tablespoons olive oil
1 onion, chopped
3 cloves garlic, minced
4 cups low-sodium chicken broth
1/2 cup low-fat coconut milk
1 teaspoon ground cumin
1 teaspoon smoked paprika
Salt and pepper, to taste
Fresh cilantro, chopped (optional)
Instructions:
Preheat oven to 400°F (200°C).
• Cut the butternut squash in half lengthwise and scoop out the seeds.
• Place the squash on a baking sheet, cut side up, and drizzle with
olive oil.
• Roast the squash in the oven for 45 minutes, or until tender.
• Scoop the flesh out of the squash and puree it in a blender or food
processor.
• In a large pot, sauté the chopped onion and minced garlic in a little
bit of olive oil until softened.
• Add the chicken broth, coconut milk, cumin, smoked paprika, salt,
and pepper to the pot.
• Bring the mixture to a boil, then reduce the heat and simmer for 20
minutes.
• Stir in the pureed squash and cook for an additional 5 minutes.
• Taste and adjust the seasoning as needed.
• Serve the soup hot, garnished with chopped cilantro if desired.
Recipe 2: Herb-Roasted Turkey Breast
Ingredients:
1 (4-6 pound) turkey breast
2 tablespoons olive oil
2 tablespoons chopped fresh herbs (such as thyme, rosemary, and sage)
1 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
Instructions:
• Preheat oven to 375°F (190°C).
• Rinse the turkey breast and pat it dry with paper towels.
• In a small bowl, mix together the olive oil, chopped herbs, salt,
pepper, garlic powder, and onion powder.
• Rub the mixture all over the turkey breast, making sure to get some
under the skin as well.
• Place the turkey breast on a rack in a roasting pan and put it in the
oven.
• Roast the turkey for 20 minutes per pound, or until it reaches an
internal temperature of 165°F (74°C).
• Let the turkey rest for 10-15 minutes before slicing and serving.
Recipe 3: Baked Salmon with Lemon and Herbs
Ingredients:
4 salmon fillets (6 ounces each)
2 lemons, sliced
1/4 cup chopped fresh herbs (such as parsley, dill, and basil)
2 tablespoons olive oil
Salt and pepper, to taste
Instructions:
• Preheat oven to 400°F (200°C).
• Line a baking sheet with parchment paper or aluminum foil.
• Place the salmon fillets on the prepared baking sheet.
• Drizzle the olive oil over the salmon and season with salt and
pepper.
• Place a slice of lemon on top of each salmon fillet.
• Sprinkle the chopped herbs over the salmon.
• Bake the salmon in the oven for 12-15 minutes, or until cooked
through.
• Serve the salmon hot, garnished with additional lemon slices and
herbs if desired.
Recipe 4: Vegetarian Stuffed Bell Peppers
Ingredients:
4 bell peppers, any color
1 cup cooked quinoa
1 cup black beans, cooked
1 cup diced tomatoes
1/2 cup shredded cheese (such as cheddar or Monterey Jack)
1/4 cup chopped fresh cilantro
2 tablespoons olive oil
Salt and pepper, to taste
Instructions:
• Preheat oven to 375°F (190°C).
• Cut the tops off the bell peppers and remove the seeds and
membranes.
• In a large bowl, mix together the cooked quinoa, black beans, diced
tomatoes, shredded cheese, and chopped cilantro.
• Stuff each bell pepper with the quinoa mixture and place them in a
baking dish.
• Drizzle the olive oil over the bell peppers and season with salt and
pepper.
• Cover the baking dish with aluminum foil and bake for 25 minutes.
• Remove the foil and bake for an additional 10-15 minutes, or until
the bell peppers are tender.
• Serve the stuffed bell peppers hot.
Recipe 5: Roasted Brussels Sprouts with Pomegranate and Pecans
Ingredients:
1 pound Brussels sprouts, trimmed and halved
2 tablespoons olive oil
Salt and pepper, to taste
1/4 cup chopped pecans
1/4 cup pomegranate seeds
2 tablespoons pomegranate molasses (optional)
Instructions:
• Preheat oven to 400°F (200°C).
• Toss the Brussels sprouts with olive oil, salt, and pepper on a baking
sheet.
• Roast the Brussels sprouts in the oven for 20-25 minutes, or until
tender and caramelized.
• While the Brussels sprouts are roasting, toast the chopped pecans in
a dry skillet over medium heat until fragrant.
• Once the Brussels sprouts are done, toss them with the toasted
pecans, pomegranate seeds, and pomegranate molasses (if using).
• Serve the Brussels sprouts hot, garnished with additional
pomegranate seeds if desired.
Recipe 6: Sweet Potato Mash with Greek Yogurt and Herbs
Ingredients:
2 large sweet potatoes, peeled and chopped
1/4 cup Greek yogurt
2 tablespoons chopped fresh herbs (such as rosemary and thyme)
1 tablespoon honey
Salt and pepper, to taste
Instructions:
• Boil the chopped sweet potatoes in a large pot of salted water until
tender.
• Drain the sweet potatoes and mash them in a large bowl with a
potato masher or a fork.
• Stir in the Greek yogurt, chopped herbs, honey, salt, and pepper.
• Taste and adjust the seasoning as needed.
• Serve the sweet potato mash hot, garnished with additional chopped
herbs if desired.
Recipe 7: Green Bean Almondine
Ingredients:
1 pound fresh green beans, trimmed
2 tablespoons unsalted butter
1/4 cup sliced almonds
2 cloves garlic, minced
1 tablespoon freshly squeezed lemon juice
Salt and pepper, to taste
Instructions:
• Bring a large pot of salted water to a boil.
• Blanch the green beans in the boiling water for 3-5 minutes, or until
tender.
• Drain the green beans and shock them in an ice bath to stop the
cooking process.
• In a large skillet, melt the butter over medium heat.
• Add the sliced almonds to the skillet and cook until fragrant and
lightly toasted.
• Add the garlic to the skillet and cook for 1 minute.
• Add the blanched green beans to the skillet and toss with the
almond mixture.
• Season with salt, pepper, and lemon juice to taste.
• Serve the green beans hot, garnished with additional sliced almonds
if desired.
Recipe 8: Pumpkin Pie with a Whole Wheat Crust
Ingredients:
1 cup whole wheat pastry flour
1/2 cup all-purpose flour
1/4 cup granulated sugar
1/4 cup unsalted butter, chilled and cut into small pieces
1/2 cup ice-cold water
1 cup cooked, mashed pumpkin
1 cup heavy cream
1/2 cup granulated sugar
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon ground ginger
Instructions:
• Preheat oven to 425°F (220°C).
• In a large bowl, whisk together the whole wheat pastry flour, all-
purpose flour, granulated sugar, and salt.
• Add the cold butter to the bowl and use a pastry blender or your
fingers to work it into the flour mixture until it resembles coarse
crumbs.
• Gradually add the ice-cold water to the bowl, stirring with a fork
until the dough comes together in a ball.
• Wrap the dough in plastic wrap and refrigerate for at least 30
minutes.
• On a lightly floured surface, roll out the dough to a thickness of
about 1/8 inch.
• Transfer the dough to a 9-inch pie dish and trim the edges to fit.
• In a large bowl, whisk together the mashed pumpkin, heavy cream,
granulated sugar, salt, cinnamon, nutmeg, and ginger.
• Pour the pumpkin mixture into the pie crust.
• Bake the pie for 15 minutes, then reduce the oven temperature to
350°F (180°C) and continue baking for an additional 30-40 minutes,
or until the filling is set and the crust is golden brown.
• Let the pie cool on a wire rack for at least 30 minutes before
serving.
Recipe 9: Apple Crisp with Oat Topping
Ingredients:
6-8 medium-sized apples, peeled and sliced
1/2 cup granulated sugar
2 tablespoons all-purpose flour
1 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon salt
1/2 cup rolled oats
1/2 cup brown sugar
1/2 cup chopped nuts (such as walnuts or pecans)
2 tablespoons unsalted butter
Instructions:
• Preheat oven to 375°F (190°C).
• In a large bowl, mix together the sliced apples, granulated sugar,
flour, cinnamon, nutmeg, and salt.
• Transfer the apple mixture to a 9x9-inch baking dish.
• In a separate bowl, mix together the rolled oats, brown sugar, and
chopped nuts.
• Add the unsalted butter to the bowl and use your fingers or a pastry
blender to work it into the oat mixture until it resembles coarse
crumbs.
• Spread the oat mixture evenly over the apple filling.
• Bake the apple crisp in the oven for 35-40 minutes, or until the
topping is golden brown and the apples are tender.
• Serve the apple crisp warm, topped with vanilla ice cream or
whipped cream if desired.
Recipe 10: Cranberry Oatmeal Cookies
Ingredients:
2 cups rolled oats
1 cup all-purpose flour
1/2 cup granulated sugar
1/2 cup brown sugar
1/2 cup unsalted butter, softened
2 large eggs
1 teaspoon vanilla extract
1 cup dried cranberries
1/2 cup chopped nuts (such as walnuts or pecans)
Salt, to taste
Instructions:
• Preheat oven to 375°F (190°C).
• In a large bowl, whisk together the rolled oats, flour, granulated
sugar, and brown sugar.
• In a separate bowl, whisk together the softened butter, eggs, and
vanilla extract.
• Add the wet ingredients to the dry ingredients and stir until a dough
forms.
• Fold in the dried cranberries and chopped nuts.
• Scoop the dough into balls, about 1 tablespoon each.
• Place the balls onto a baking sheet lined with parchment paper,
leaving about 2 inches of space between each cookie.
• Bake the cookies in the oven for 10-12 minutes, or until lightly
golden brown.
• Remove the cookies from the oven and let them cool on the baking
sheet for 5 minutes.
• Transfer the cookies to a wire rack to cool completely.
• I hope you enjoy these recipes! Let me know if you have any
questions or if you'd like any substitutions or variations.
Remember to take the advice from BACH’s clinical nutritionist, focus on what you can have and ways to make healthier choices while still enjoying the foods you love and the people around you.
###
| Date Taken: | 11.18.2024 |
| Date Posted: | 11.19.2024 15:39 |
| Story ID: | 485587 |
| Location: | FORT CAMPBELL, KENTUCKY, US |
| Web Views: | 16 |
| Downloads: | 0 |
This work, Select a Healthy Thanksgiving Meal Option, by Laura Boyd, identified by DVIDS, must comply with the restrictions shown on https://www.dvidshub.net/about/copyright.
No keywords found.
