MOUNTAIN TOP -- Thanksgiving is a Thursday filled with plenty of good eats and lots of calories to consume.
Newswatch 16's Ryan Leckey has helpful hints on ways to curb the calories during the season where parties are packing everyone's schedules.
We'll have some quick tips from the professionals on ways to replace your favorite holiday dishes with some healthier options.
Plus, ideas to help avoid food allergies which could help your guests in more ways than one.
The following healthier holiday recipe ideas are from Weis Markets Lifestyle Initiatives Manager and Registered Dietitian Elizabeth Stark.
If you’re looking for ways to lighten up/make over classic recipes, try these calorie-saving recipe twists and eating strategies:
Swap in creamy mashed cauliflower for mashed potatoes with gravy.
Save calories and carbs. Paleo friendly too!
1 cup of mashed cauliflower = 70 calories and 6 grams carbs vs. 260 calories and 38 grams carbs in 1 cup of mashed potatoes made with whole milk and butter and ¼ cup of gravy
Healthy Bites recipe for Garlic Mashed Cauliflower: https://www.weismarkets.com/recipes-meals/recipes/?recipe=Garlic_Mashed_Cauliflower
Downsize your favorites:
Portion control can be hard on Thanksgiving. For instant portion control, downsize the serving sizes of your favorite dishes:
Use ramekins to make miniature pumpkin pies
Prepare bread stuffing in a muffin tin
¾ cup serving stuffin muffin= 75 calories compared to 195 calories for ½ cup traditionally prepared bread stuffing
Healthy Bites recipe for Stuffin’ Muffins: http://www.weismarkets.com/recipes-meals/recipes/?recipe=Stuffin%27_Muffins
Give Sweet Potatoes a Makeover
Your Thanksgiving spread isn’t complete without sweet potatoes, but go without the mini marshmallows and candied toppings.
1 cup mini marshmallows = 300 calories and 48 grams of sugar
Decorate them with nuts and fresh cranberries instead!
Cranberries add a naturally sweet and tart flavor plus vitamin C
Walnuts add omega-3 fats, fiber, plant-based protein and vitamin E
Healthy Bites recipe for: Apple Cider and Maple Glazed Sweet Potatoes: https://www.weismarkets.com/recipes-meals/recipes/?recipe=Apple_Cider_and_Maple_Glazed_Sweet_Potatoes
Do it Yourself
Skip the can and make DIY cranberry sauce from scratch. It’s worth the slightly longer time it takes to prep!
This mango cranberry sauce is made with real cranberries and fresh mango! Great on the holiday and perfect for day after Thanksgiving turkey sandwiches! https://www.weismarkets.com/recipes-meals/recipes/?recipe=Mango_Cranberry_Sauce
Hosting a Gluten Free meal?
Individuals that follow a gluten-free diet avoid wheat, rye, barley, occasionally oats and ingredients derived from these foods. The good news is that many traditional Thanksgiving dishes are naturally gluten free or can be modified to remove gluten.
Prepare a holiday meal your gluten-free guest and all others can enjoy with these tips:
- Determine the exact dietary needs of the gluten-free guest.
- Plan the menu to include naturally gluten-free dishes, like these, and invite them to bring a dish or two to share.
- Roasted or steamed vegetables seasoned with olive oil, salt, pepper, plain herbs and spices or gluten-free seasoning blends.
- Salad dressed with homemade balsamic vinaigrette or gluten-free salad dressing.
- Mashed potatoes made with milk, butter, salt and pepper.
- Un-stuffed roasted turkey, flavored with gluten-free broth, gravy and seasonings.
- Canned cranberry sauce or homemade fresh cranberry sauce.
- Prepare all gluten-free dishes at the same time using clean bowls, utensils and cutting boards to avoid cross-contamination.
- Clearly identify which menu items contain gluten and allow the gluten-free guest to serve themselves first.
Here's how to make traditional Thanksgiving dishes gluten free:
- Thicken gravy with cornstarch, not flour.
- Use gluten free vegetable or chicken broth.
- Use gluten-free bread, stuffing cubes or rice and gluten-free broth to make stuffing from scratch.
- Replace all-purpose flour with rice flour in recipes.
- Make pumpkin pie into crust-less custard.
- Serve gluten-free dinner rolls in a separate bread basket.