Many of us love a traditional Thanksgiving meal because it brings comfort and warm memories of our family. However if you have been working hard to reduce fat and sugar intake to achieve better health, it can be stressful when faced with excessive amount of food that doesn’t fit into your diet. What is one to do?
First and foremost, don’t set yourself up with unrealistic expectation of restricting yourself on Thanksgiving. It is only once a year so keep it in perspective. Instead, take control and modify how you make these traditional holiday dishes so you can enjoy them guilt free. Here are some ways to cut fat and sugar without sacrificing the classic taste of a Thanksgiving dinner:
Buy a fresh turkey, organic if possible, for better flavor and texture than a previously frozen one. Choose a plain bird over a self-basting one to lower the sodium content. To ensure a moist turkey, bake unstuffed, leave the skin on while roasting and remove from the oven when internal temperature reaches 170 degrees in the breast. A 3.5 ounce serving of breast meat without skin has less than a gram of fat.
Use a gravy cup or refrigerate the pan juices (to harden the fat) and skim the fat off before making gravy. Save around 56 grams of fat per cup!
Use a little less bread and add more onions, celery, vegetables or even fruits such as cranberries and apples.
Cut back on the fat and sugar by leaving out the butter and marshmallows. Sweeten with fruit juice, such as apple, and flavor with cinnamon and nutmeg.
Green bean casserole
Cook fresh green beans with chunks of potatoes instead of cream soup. Top with almonds instead of fried onion rings.
Use low-fat buttermilk, garlic powder and a little aged parmesan cheese instead of whole milk, and butter. It will be just as creamy and even more flavorful with the cheese.
Stick with plain sourdough baguette rather than cornbread or buttery dinner roles. Slice the bread into smaller pieces.
Serve some attractive and delicious fruit, such as persimmon and kiwi along side a classic Thanksgiving dessert so you have choices. Try this Light Pumpkin Pie recipe which has 1/2 the calories of a regular pie.
Light Pumpkin Pie
- 1 cup ginger snaps
- 16 oz. can pumpkin
- 1/2 cup egg whites (about 4)
- 1/2 cup sugar
- 2 tsp. pumkin pie spice (cinnamon, ginger, cloves)
- 12 oz. can evaporated skim milk
DirectionsPreheat the oven to 350F. Grind the cookies in a food processor. Lightly spray a 9” pie pan with vegetable cooking spray. Mix the rest of the ingredients in a medium-sized mixing bowl. Pour into the crust. Bake for approximately 45 minutes or until knife inserted in center comes out clean.
Per Serving: 165 calories; 1.5 g fat; 32 g carbohydrates; 6 g protein; 1.5 mg cholesterol; 170 mg sodium.