Even though I can’t believe it’s already November, I’m counting down the days to my favorite holiday! It’s almost THANKSGIVING, you guys! And don’t worry. Even though it may be expected that as a future Registered Dietitian, I write one of those “how to avoid overeating at the holidays” posts, I wouldn’t do that to you. As I said, Thanksgiving is my FAVORITE – and Thanksgiving is about food.
It’s also a time for sharing moments and making memories with friends, family and loved ones – for indulging in good food, drink and, most importantly, company. Not only am I okay with that, but I encourage it. We all need to take moments to reflect on the things that fulfill us; those things that we’re grateful for. And food is more than fuel. It’s a way for us to communicate, show our love, experience our community, and nurture our relationships.
So, indulge we shall – but only for a day or two – because, you see, as much as I believe in the power of connection through food, I also believe in eating well. And let’s get real, heating up those same Thanksgiving left overs day after day, is one big snooze. Let’s shake things up a bit. I’ve compiled a few recipes that utilize traditional holiday dishes and allow us all to eat healthfully at the same time. Each recipe creates 4 servings and is less than 400 calories per serving.
Let’s start with the bird. This recipe for white turkey chili from Feast Magazine is great because it’s warm, hearty, and comes in at about 300 calories per serving. It’s also high in protein and fiber, along with many vitamins and minerals (including several B vitamins, vitamin C and zinc). Feel free to leave out the jalapeno if you’re not a fan of spicy foods.
White Turkey Chili
• 2 cups cannellini beans, cooked, drained and rinsed, divided
• 1 8-oz can green chiles, divided
• 3 cups turkey or vegetable broth, divided
• 3 cups shredded turkey
• 1 cup fresh or frozen corn kernels
• 1 medium white onion, chopped
• 3 garlic cloves, minced
• 1 jalapeño, diced
• 1 tsp salt
• 1 tsp freshly ground black pepper
• 1 tsp chile powder
• ½ tsp cayenne pepper
• fresh cilantro leaves, finely chopped (for garnish)
• 1 lime, sliced into four wedges (for garnish
• shredded Monterey Jack cheese (for garnish)
Preparation | In the bowl of a food processor, add half of beans and green chiles and 1 cup broth; purée until smooth. In a slow cooker set to high heat, add bean purée and all remaining ingredients except garnishes. Cook for 4 hours, stirring occasionally. Divide chili into four serving bowls and top with fresh cilantro and cheese. Serve with lime wedges to squeeze over top of chili.
--------------------------------------------------------
If your family prefers ham at your holiday table, consider this Food Network fried rice recipe, which is low in fat, and high in fiber, vitamin A, and iron, and uses some of those left over veggies, too.
Ham and Veggie Fried Rice
• 8 oz ham, chopped
• 2 cups green beans
• 1 cups sweet potatoes
• 4 cups cooked rice
• 4 fried eggs
• Soy sauce
Preparation| Stir-fry chopped cooked beans and sweet potatoes in a drizzle of olive oil, then add cooked rice, and toss until coated and warm. Fold in leftover ham, and add a splash of soy sauce. Serve topped with a fried egg.
---------------------------------------------------------------
Stuffing is extremely versatile and can be used in many ways including frittatas, waffles and stuffed peppers. For those who want to try something a bit different, I’d recommend this Feast Magazine take on Shakshuka, a dish of eggs poached in a tomato sauce.
Stuffing Shakshuka
• 1½ cups stuffing
• ½ cup crushed tomatoes
• 4 eggs
• pinch salt and freshly ground black pepper
• fresh herbs
Preparation | Preheat oven to 400°F. Lightly grease 4 small ramekins or muffin tins. Divide stuffing and tomatoes equally into ramekins. Crack 1 egg over top of each. Sprinkle with salt, pepper and herbs. Bake for 8 to 10 minutes or until eggs are baked to your taste. Serve.
-----------------------------------------------------------------
Sweet potatoes casserole is one of my favorites and we inevitably have tons of leftovers at my house, so a creative way to use them would be welcomed with open arms. I’m looking forward to trying this soup recipe this year because it combines some of my favorite flavors and will keep me warm when the weather turns chilly.
Curried Sweet Potato Soup
• 4 cups sweet potatoes
• 4 cups vegetable broth
• ½ cup chopped onion
• 4 oz coconut milk
• 4 Tbsp curry paste
Preparation | Simmer leftover sweet potatoes with onions, curry paste and vegetable broth for 20 minutes. Puree the mixture until smooth using an immersion blender or food processor. Return to pot and add coconut milk. Simmer for 10 minutes and serve.
-----------------------------------------------------------------------
These are just a few of the many recipes out there showcasing Thanksgiving left overs in a creative, delicious way that promotes nourishment and health. Maybe we can each create a tradition of trying to find a new dish that the whole family will love!
So this year, go ahead. Enjoy yourself. Give up the guilt. Take some time to reconnect with those around you, reminisce, and recharge. And then use that energy to embrace your sense of adventure, empty out the refrigerator and embark again on the journey of living your healthiest life through food. (Future) Dietitian’s orders.
No comments:
Post a Comment