March 30, 2020 The Best Source of News, Culture, Lifestyle for Culver City, Mar Vista, Del Rey, Palms and West Los Angeles

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

Culver City Costco Employee Tests Positive for COVID-19

March 28, 2020

March 28, 2020

Over 1,800 cases of COVID-19 in LA County By Sam Catanzaro An employee for the Culver City Costco has tested...

Shots Fired in Del Rey, Suspect at Large

March 27, 2020

March 27, 2020

Police looking for suspect in Del Rey By Sam Catanzaro Los Angeles police are looking for a suspect following reports...

County says to be Prepared for Isolation as COVID-19 Cases Surpass 1,000

March 26, 2020

March 26, 2020

“We are asking every single resident in LA County to be prepared to isolate and or to quarantine.“ By Sam...

Edify TV: Westside Farmers Markets During COVID-19

March 26, 2020

March 26, 2020

Many Westside farmers markets remain open for business during the COVID-19 outbreak. Hear from vendors and patrons in this video...

Emergency Homeless Shelters Coming to Westside Recreation Centers

March 25, 2020

March 25, 2020

Garcetti orders 13 city recreation centers to be used to house the homeless COVID-19 crisis. By Sam Catanzar Emergency shelters...

Video: Puff Puff, Don’t Pass

March 23, 2020

March 23, 2020

“People are buying [it] like they are buying toilet paper.” While the economy has been hit hard by COVID-19, one...

Tito’s Tacos Temporarily Closes

March 23, 2020

March 23, 2020

COVID-19 forces restaurant to close after 60 years By Kerry Slater Culver City landmark Tito’s Tacos has announced that it...

Culver City Resident Dies From COVID-19

March 23, 2020

March 23, 2020

Los Angeles County COVID-19 count surpasses 400 By Sam Catanzaro County health officials have announced that a Culver City resident...

Community Heroes: Delivery Workers

March 20, 2020

March 20, 2020

“Everyone is working 12 hours shifts to keep up with demand.” Hear from delivery workers, true community heroes during the...

Lawsuit Contends Not Enough Done to Protect Homeless Amind COVID-19 Outbreak

March 19, 2020

March 19, 2020

Garcetti announces plan to provide thousands of beds in City rec. centers By Sam Catanzaro As Los Angeles plans to...

WeHo Mayor Tests Positive for COVID-19

March 19, 2020

March 19, 2020

57-year-old mayor in self-quarantine By James Mills West Hollywood Mayor John D’Amico has tested positive for the coronavirus. West Hollywood...

City of LA Providing Microloans for Local Businesses Hurt by COVID-19

March 18, 2020

March 18, 2020

Additional cases confirmed on Westside By Sam Catanzaro As the number of confirmed COVID-19 cases continues to grow, including additional...

Edify TV: Coronavirus Impacting Westside Transit

March 18, 2020

March 18, 2020

How is the novel coronavirus (COVID-19) outbreak impacting public transit on the Westside? Learn more in this video made possible...

Large Quantity of Marijuana Recovered in Culver City Traffic Stop

March 17, 2020

March 17, 2020

Culver City Crime Update – Submitted by the Culver City Police Department Among recent Culver City crimes was a traffic...

Culver City Closes Bars, Restaurants, Other Businesses

March 16, 2020

March 16, 2020

Wide range of businesses impacted By Sam Catanzaro The City of Culver City has joined other Westside cities and ordered...

Comments
Leave a Reply

Your email address will not be published. Required fields are marked *