October 28, 2020 #1 Local News, Forum, Information and Event Source for Venice Beach, California.

Hot Flash: Thanksgiving Made Healthier (It’s a Good Thing)

Thanksgiving has always been my favorite holiday. Every year for the past 15 years, I travel to Houston to hang out with Denise, my sister in law. We cook for 4 days. It’s the most fun I have all year. We make 2 turkeys, 5 pies, breads, several cranberry sauces, butternut squash soup, sweet potatoes, mashed potatoes, 2 types of stuffing, baked brie, green bean casserole; I’m sure I’m forgetting something.

It’s a great time to hang out with family, watch football, go shopping the day after Thanksgiving (really, I love shopping on Black Friday) and, of course, eat an amazing meal and tons of yummy leftovers the rest of the time.

Sure, it’s only once a year and no big deal when balanced against healthy eating habits the rest of the time. Or is it? In a recent issue of Eat Well Magazine, estimated that Thanksgiving meal contains at least 2,800 calories, without having seconds! For me, that’s 2 full days of allotted calories to maintain my weight. Wow.

With a little thought (and discipline) Eating Well says that your meal does not have to kill your caloric counts. Read on…

Turkey

Turkey is one of the most straightforward dishes on the Thanksgiving table. Sure, there are ways to increase the calories (some recipes call for slathering the turkey in butter or dressing it with strips of bacon before roasting). But a basic roast turkey has little in the way of caloric surprises: 3 ounces of white meat is a lean 115 calories. While dark meat has a few more calories, it also delivers a nice dose of iron (11% of your daily value). Both light meat and dark meat are great sources of protein, offering 26 and 24 grams per serving respectively.

Sweet Potatoes

A powerhouse of nutritional goodness, a 4-ounce serving of sweet potato (about 1/2 cup) provides 390% of your daily value of vitamin A, which promotes bone health, 40% of immunity-boosting vitamin C, 18% of your daily dose of fiber and phytochemicals like beta-carotene, lutein and zeaxanthin, which contribute to healthy vision.

Green Beans

Green beans are a tasty low-calorie vegetable with fiber and a wide array of nutrients, such as vitamins A and C. A 1/2-cup serving of green beans provides some calcium, potassium and folate as well. And Green Bean Casserole is one of the most iconic holiday vegetable dishes, thanks to the perfect combination of creamy mushroom gravy, tender green beans and crispy onion topping. But you don’t need to add a ton of fat to make green beans taste good, I now use non-fat mushroom soup, and it tastes the same.

Cranberries

Cranberry sauce is a must-have for most of us on Thanksgiving. A good source of vitamin C and fiber, cranberries are also an excellent source of several antioxidants that have been associated with cancer prevention. I’ve cut out a lot of the refined sugar from my recipe, using spices like cinnamon and honey to create a festive flavor.

Brussels Sprouts

Tender, sweet and just a little nutty, Brussels sprouts add a yummy crunch to many healthy recipes. It’s packed with vitamins A, C and K, as well as dietary fiber and potassium, and works well roasted, sautéed or baked. It’s also packed with cancer-fighting sulforaphane. My favorite way to make them is to brown them with olive oil, garlic and breadcrumbs. It’s not the way my mother made them. I used to hate them. Now, I pile them on my plate.

Wild Rice

A great ingredient for stuffing, wild rice is chewy, nutty and a delicious replacement for soggy bread. It has fewer carbs and more protein than brown rice, while boasting 3 grams of dietary fiber in a 1-cup serving.  I add dried fruit, onion, and the liver and gizzard from the turkey for a sweet/savory taste. Yum.

Potatoes

Potatoes are a good source of fiber, potassium and vitamin C. If you leave the skins on when you mash them, they offer a healthy dose of fiber as well. Just watch the milk and butter content when you mash them.

I know, I did not address the pies, the brie, the bread, the gravy, the wine, and other tasty traditional treats. This is where the self-discipline comes in. Good luck!

Have a healthy, blessed Thanksgiving!  

 

Related Posts

Edify TV: Halloween Amid COVID-19

October 27, 2020

October 27, 2020

With LA County health officials prohibiting many Halloween activities and discouraging trick or treating, costume stores like Ursula’s Costumes in...

Local Spa Owner Admits Price Gouging in Sale of Scarce N95 Masks

October 27, 2020

October 27, 2020

Niki Schwarz, owner of Tikkun Holistic Spa, pleads guilty to federal charges A local day spa owner was charged this...

Reese-Davidson Project Hearing Postponed: YO! Venice Show – October, 26, 2020

October 26, 2020

October 26, 2020

Local news and culture in under 5 minutes. * Reese-Davidson Project Hearing Postponed * Early Voter Turnout Close To 50,000...

Two Developments with 100+ Units Underway Near Venice High School

October 25, 2020

October 25, 2020

Duo of multifamily apartments on Venice Boulevard beginning to rise By Kerry Slater Over a year after breaking ground, a...

Edify TV: Development Replacing Local Car Wash

October 25, 2020

October 25, 2020

A Sawtelle lot that once held a car wash will soon be the site of a multi-family housing development. Learn...

‘Recall Newsom’ Head Hanging From Venice Ballerina Clown

October 21, 2020

October 21, 2020

Cardboard cutout of Gov. Newsom’s head hanging from iconic Venice art installation By Sam Catanzaro A cardboard cutout painting of...

L.A. County COVID-19 Cases Partly Driven Teenagers

October 20, 2020

October 20, 2020

68 percent of new cases among people between ages of 12 and 50 By Sam Catanzaro Los Angeles County health...

Free Flu Shots at Palms Middle School for Students and Family

October 20, 2020

October 20, 2020

Los Angeles Unified and Health Net offering free vaccinations for seasonal flu to students and families By Chad Winthrop Los...

Mark Twain Middle School Community Raising Money to Restore Mural

October 19, 2020

October 19, 2020

Colorful mosaic mural in front of school in need of repair By Sam Catanzaro Mark Twain Middle School community members...

Intravenous Vitamin Therapy: A Natural, Effective Solution for the Flu

October 19, 2020

October 19, 2020

By Dr. Mahboubeh Hashemi, ND and Dr. Matthew Cavaiola, ND  As fall and winter are fast approaching, many people, and...

Three-Story Apartment Building Planned Near Venice Canals

October 18, 2020

October 18, 2020

1940s triplex could be replaced by co-living facility By Toi Creel Plans are in the works to demolish a 1940s...

Edify TV: Deal to House Homeless People Near Freeways

October 18, 2020

October 18, 2020

After months of negotiations, the City and County of LA reached a $300 million deal to house thousands of homeless...

LADOT Resumes Parking Enforcement

October 15, 2020

October 15, 2020

The Los Angeles Department of Transportation (LADOT) Parking Enforcement and Traffic Control (PETC) has resumed parking enforcement. Find out what...

Armed Suspect Attempting to Rob Several Local Victims

October 15, 2020

October 15, 2020

LAPD issue alert regarding series of Westside robberies Los Angeles Police Department detectives have recognized a pattern of robberies on...