Healthy Swaps for a Mouthwatering Thanksgiving Feast
Thanksgiving is a time of friends, family and gratitude –but it can also be filled with high-calorie, unhealthy foods. In fact, most holiday feasts average 3,000 calories (without dessert!) – more than a day’s worth for most of us. This year, the health experts at Envolve, an integrated healthcare solutions company, are pleased to share five ways to make your dishes more nutritious but just as delicious, giving you just one more thing to be thankful for.
1. Go for Grape. Topping your turkey with canned cranberry sauce can add a surprising amount of unhealthy ingredients to each bite. To up your antioxidants, give Cranberry-Grape Sauce a try instead. Sauté 1 chopped shallot in a small amount of olive oil over medium heat for 1 to 2 minutes. Add 2 cups of fresh cranberries and 2 cups of halved seedless black grapes. Cook until the cranberries begin to break open. Pour in ¼ cup of freshly squeezed orange juice, and stir occasionally for about 10 minutes. Top with 2 teaspoons of orange zest and a sprinkle of salt and pepper. Serve warm and enjoy!
2. Bring on the Beans. Skip the traditional green bean casserole and your guests (and waistline) will thank you for it. For a less caloric option, try Green Beans with Lemon and Thyme, which replaces the fried onions, cream and butter with healthier flavors. Heat 1 tablespoon of olive oil in a large skillet over medium to high heat. Add 2 ½ pounds of trimmed green beans and 2 cloves of finely chopped garlic, stirring frequently for about 5 minutes. Next, add ¼ cup water and cook while covered for 2 minutes. Remove lid for 1 minute and once water is evaporated, mix in 1 teaspoon of chopped lemon peel, 3 tablespoons of fresh lemon juice and ¼ cup of chopped fresh thyme.
3. Begin with Broth. It wouldn’t be Thanksgiving without gravy! Making your own can be healthier and easier than you might think. In a small saucepan, mix together 4 cups of low-fat and low-sodium chicken broth, ½ tablespoon thyme, ¼ teaspoon dried ground rosemary, ¼ teaspoon black pepper, ½ teaspoon onion powder and 1 teaspoon cornstarch. Cook over medium heat until thickened and smooth, stirring every few minutes. That’s it! This heart-healthy option is a delicious replacement that will satisfy your dinner guests!
4. Call for Cauliflower. Try subbing this nutritious and versatile vegetable for starchy sides like mashed potatoes. For an easy and flavorful mashed cauliflower recipe, you’ll need 1 trimmed medium cauliflower, 1 peeled garlic clove, 1 cup chicken stock, 1 tablespoon unsalted butter and 2 teaspoons of white truffle oil. Add cauliflower, garlic and chicken stock to a sauce pan and cover. Bring to a boil, then cook over medium heat for 4-6 minutes. Strain cauliflower and garlic, place in a food processor and mix with the unsalted butter and truffle oil until it’s at your desired consistency. Add a pinch of salt and pepper as a finishing touch! Scared to go full cauliflower? Try half potatoes, half cauliflower, and you’ll still reap health benefits. Even the pickiest of eaters probably won’t notice!
5. Pass on (Sweet) Potatoes. While sweet potatoes are a nutritional food, often what’s served at Thanksgiving dinner isn’t. When topped with marshmallows, brown sugar and maple syrup this dish becomes a calorie bomb. To get the natural sweetness, beta carotene and Vitamin A, C and B6 that sweet potatoes offer without the extra added sugars of the traditional side, try this Butternut Squash and Cranberry Salad. Preheat your oven to 400 degrees Fahrenheit. In a large bowl, toss 3 cups of peeled, chopped butternut squash with 1 tablespoon of olive oil. Roast squash on a baking sheet for 20-25 minutes or until lightly browned. While the squash is cooking, put 1 cup of quinoa and 1 ½ cups of water in a medium saucepan. Use rainbow quinoa for a colorful treat! Bring water to a boil, then reduce to a simmer and cook about 20 minutes until water is evaporated. In a salad bowl, combine cooked quinoa, roasted squash, a 1/3 cup of dried cranberries and a 1/3 cup of chopped red onion. Chill in the fridge for 2 hours and serve with your favorite healthy vinaigrette dressing!
About Envolve, Inc.®
Envolve, Inc.® is a family of health solutions, working together to make healthcare simpler, more effective and more accessible for everyone. As an agent for change in healthcare, Envolve is committed to transforming the health of the community, one person at a time. Envolve unifies medical management, utilization management, specialty pharmacy, PBM, vision, dental, behavioral health management, life and health/wellness management, empowerment and education services, telehealth services, 24/7 nurse advice services, and data, analytics and IT solutions. For more information, please visit our website www.envolvehealth.com or contact us today at mediainquiries@envolvehealth.com.
