Issue link: https://blog.providence.org/i/1507977
Health Matters: Providence Holy Cross Medical Center | 11 What's on Your Thanksgiving Table? Healthier options to keep you on track FOOD MAKE IT HEALTHIER MAKE IT PLANT-BASED Turkey Use lots of fresh herbs and lemons, and roast rather than fry. If using oil, look for avocado oil rather than canola. Forget tofurkey. Make something special and beautiful for your plant-based table, such as herbed whole roasted cauliflower, lentil "meatballs" with gravy, or a stuffed acorn squash. Stuffing Skip the bread in favor of diced sweet potato or cauliflower and bake it with broth, herbs and pumpkin puree. Use olive oil, veggie broth, savory herbs and lentils to give your vegan dressing that comfort food flavor. Gravy Add bone broth and herbs to turkey drippings, then slowly add tapioca or arrowroot starch rather than refined flour for a gluten-free, less processed gravy. Hello, mushrooms. Sauté finely chopped mushrooms, garlic and onions, then add veggie broth and preferred starch to thicken. Tamari and wine can add that salty, umami flavor you need. CRANBERRIES Full of vitamin C and antibacterial phytonutrients. Instead of sugar, use 1/2 orange juice plus 1/2 pure maple syrup. BROCCOLI Green veggies add filling fiber, an immune boost, and delicious crunch to the holiday table. Resist the temptation for creamy, cheesy broccoli, and toss steamed or roasted florets with cranberries or pomegranate seeds and balsamic dressing. COOKED CARROTS A sweet taste without the glycemic spike, plus rich in beta-carotene for vision & immune health. Add balsamic vinegar and thyme to olive oil or avocado oil for a delicious glaze. PECAN PIE Often loaded with corn syrup filling and a shortening-based crust. Search for a coconut oil-based crust recipe and use healthier sweeteners, such as pure maple with some orange zest. SWEET POTATOES High in beta-carotene and vitamin C, but still a high glycemic starchy vegetable. Consider replacing candied yams with savory roasted sweet potatoes. Or try butternut squash for a gorgeous alternative.