Thanksgiving Recipe Roundup
Brussels sprouts are a veggie in the cruciferous family, which is known for having a selection of incredibly nutrient-dense plant foods (like broccoli, kale, spinach, cauliflower, bok choy etc.)
In part what gives brussels sprouts their green color are plant compounds called glucosinolates. These compounds break down in the body to provide antioxidant and anti-inflammatory activities, which are thought to help reduce risk of heart disease and cancer.
It is important not to overcook brussels sprouts- this can lead to a mushy texture and bitter taste and perhaps is why they get a bad rap. So keep an eye on them (and a timer on). I also find it helps to prepare Brussels sprouts with a sweet flavor and/or salty flavor. In this recipe, you will roast them with maple syrup and a light amount of salt to create a complex and tasty side dish.
Try out this starch option in addition or instead of plain mashed potatoes or sweet potato casserole. This recipe uses multiple spices a complex blend of sweet and warm spices.
Butternut squash is rich in many nutrients, and what gives it a rich orange color is its beta-carotene content. This is a compound belonging to the carotenoid family, and is associated with plants that are orange and red. Beta-carotene gets converted into vitamin A in the body to support your eyes, skin and immune system.
Did you know you can increase how well you absorb beta-carotene from food with a few easy steps? Preparation methods that enhance absorption from orange and red foods include 1) mechanical preparation (ex. chopping or blending), 2) cooking, and 3) serving with a fat like olive oil.
Can you think of another orange or red food that uses all of these methods to provide lots of beta-carotene? I can…
A tomato sauce with olive oil!
This take on stuffing adds in lots of savory vegetables to create a more nutrient-dense and higher fiber side dish. Fiber is very beneficial for heart health, metabolic health, gut health + more! If I could give a piece of nutrition advice to everyone, eating more fiber may be at the top of my list!
Did you know that fiber helps feed your gut bacteria? They love that stuff- and we call it prebiotics. Your gut bacteria ferment fiber that you can’t digest, and in turn provide you with super cool compounds called short-chain fatty acids. These compounds can provide anti-inflammatory effects that might help protect you against colon cancer.
Fiber recommendations are made 2 ways: based on your energy intake, or based on your sex. As I generally don’t recommend calorie counting, I find it easier to make the latter recommendation at about 25 grams of fiber per day for women and about 38 grams per day for men.
While this recipe only packs a couple grams of fiber per serving, it can still help boost your overall intake a little when paired with other fiber-rich side dishes that include veggies, fruits, whole grains, nuts + seeds.
I firmly believe that all good family dinners end with a sweet treat. That or a nice cheese + glass of port. When I personally eat desserts, I sometimes get strange looks- like a dietitian shouldn’t be eating dessert! And I know for many of my clients, this can be a touchy topic especially around holiday times.
The interesting thing is that more often than not when foods are categorized as “off-limits” or “bad” to eat, a mental preoccupation with that food occurs in the mind. See if the following situation applies to you: You determine a particular food- maybe ice cream, cookies, a salty snack- is bad. Maybe you don’t even keep it in the house. But you can’t stop thinking about the food, and inevitability find a way to eat it anyway. Perhaps you feel out of control with this food, eating more than what is comfortable, and you might feel physically too full or sick. You then feel guilty about losing your control and say you won’t do it again. But then it probably happens again and becomes a self-feeding cycle.
Depriving yourself of your favorite foods creates an inability to effectively regulate hunger and satiety cues- all of which make the ability to eat in moderation all the more difficult.
There is absolutely reason to eat foods higher in sugar, salt and saturated fat in moderation (which looks differently for everyone). However I think it’s important to point out that the way we think about and communicate about food is very important and should be intentional- just as intentional about why we choose to eat a food. Food is more than just nutrients or energy- it also fulfills social and cultural roles.
So this Thanksgiving, if you typically struggle with feeling out of control around sweets- try giving yourself permission to enjoy them and see what happens. Slow down, take a breath, and pay attention to your favorite flavors. Chances are if you give yourself the opportunity to enjoy your food without putting moral judgement on yourself, you will feel more in control.
