Tips For Having a Healthy Thanksgiving

Thanksgiving is a special time of year for loved ones to gather together, to feast and enjoy being with one another. It is also a meaningful time to reflect on blessings and celebrate holiday traditions. Although having an LVAD or caring for a loved one with an LVAD has changed your life in many ways, the traditions that are unique to you can remain relatively unchanged. Below are some tips to help give your Thanksgiving traditions a healthy twist.

Lighten Up the Menu

All of the foods that make the celebration yours can be given a healthy makeover so you can eat well and enjoy all of the wonderful flavors of Thanksgiving. At MyLVAD.com we have put together some tips on how to makeover your Thanksgiving meal. We start with 6 general tips that apply to everyday cooking so you can eat well and enjoy all of the wonderful flavors of the season.

Tip #1: Substitute low or non-fat dairy items in your recipes whenever possible. The amount of fat and calories you save is significant without sacrificing taste.

Tip #2: Substitute unsweetened applesauce for oil to make cakes and cookies fat free. An equal amount of unsweetened applesauce can be substituted for the oil requirements in cake and cookie recipes. Your baked goods will be just as moist and tasty without the added fat and calories.

Tip #3: Use flavored non-fat creamers or skim milk in your coffee or tea. instead of cream.

Tip #4: Substitute light whole grain bread for white bread. Using the lighter version can reduce unwanted calories. Incorporating whole grains boosts the healthy fiber content of your meals.

Tip #5: Steam or roast vegetables and add spices instead drenching those healthy side dishes in butter, oil or brown sugar. You may be surprised at how naturally good they taste.

Tip #6: Skip the salt and use other herbs and spices such as basil, chili powder, oregano, rosemary, sage, cayenne pepper and bay leaves. Recipes will be just as appetizing without the sodium load.

Traditional Thanksgiving Dishes with a Healthy Twist

Turkey

Stick with the white meat and skip the skin. Turkey is naturally a low fat healthy source of protein so avoid using butter and deep frying. Instead, place the turkey in a baking bag and follow the directions to make sure the turkey is cooked thoroughly. The baking bag keeps all of the juices in the meat and keeps the meat moist without adding fat.

Glazed Carrots

Carrots are one of the healthiest vegetables that you can eat. They are packed full of vitamins and minerals and won?t interfere with your Coumadin. Try roasting them instead of glazing. Place carrots in a baking dish and spray them with a small amount of non-stick vegetable spray or olive oil. Sprinkle with a small amount of salt and pepper or the spice of your choice. Bake at 425 degrees Fahrenheit until the carrots have softened to taste. The naturally sweet taste of carrots will be intensified without the need butter and brown sugar.

Green Bean Casserole

The traditional green bean casserole is a heart healthy dieters nightmare. , But it continues to be a favorite at many tables during this season. With a few adjustments,this dish can be a healthy addition to your Thanksgiving menu. Follow Tip #1 and use low fat or fat free alternatives for ingredients when possible. Use a non fat low salt soup as the base and avoid canned green beans and use fresh if possible Cut the amount of french fried onions in half to keep the ?crunch? associated with the dish. Green beans are also low in vitamin K so will not interact with Coumadin.

Candied Sweet Potatoes

Sweet potatoes are like carrots; they are naturally sweet without any additives. Instead of making them with butter, brown sugar and marshmallows, leave the skin on and bake them. Baking a sweet potato intensifies the natural sweetness of the potato and many times you can enjoy them without any butter or salt added. If needed you can add a dollop of non-fat yogurt and cinnamon.

Stuffing

Bread stuffing or dressing is one of the most delicious (and fattening) parts of the Thanksgiving meal. Follow Tip #4 and make it with light, whole grained bread. Use low-fat, low-sodium chicken broth, light butter, and egg substitute to add flavor. Also, cook the stuffing in a casserole dish, instead of inside the turkey to reduce fat and calories. We found this recipe which is delicious and you get your stuffing fix without ruining your healthy meal. (www.laaloosh.com/2009/11/20/low-calorie-thanksgiving-stuffing-recipe/)

Mashed Potatoes

Mashed potatoes are a favorite comfort food and a staple of holiday meals. Making them using a healthy approach is easy and doesn't take away from the taste. Try some of these ideas. Boil the potatoes in fat free chicken broth to add flavor. Use fat free milk instead of cream and butter to whip the potatoes, and by all means leave the skins on the potatoes. The skin is full of vitamins and minerals and is the healthiest part of the potato.

Cranberry Sauce

Cranberry is known to increase INR levels in people who take Coumadin. This year change your tradition to include an alternative such as apple sauce or peach mango salsa. We found a great recipe here. Read more about dietary precautions while taking Coumadin in the Living with an LVAD section of the website.

Pumpkin Pie

The Thanksgiving meal makeover wouldn't be complete without the pumpkin pie. Use fat free condensed milk, and egg substitute to help lower fat and cholesterol in the pumpkin pie filling. Instead of making a big pie , make mini pies that don't require guessing a serving size. Spray a small muffin pan with non-stick cooking spray. Skip the traditional crust for a few layers of phyllo dough pressed into each into each cup of the muffin pan and trim. Spray the top of the phyllo dough with cooking spray and place in the oven according to the package directions for a minute or two to brown. Remove the phyllo dough and fill each mini crust your lighter but still as tasty pumpkin mixture. Follow the recipe directions to bake until it is cooked through. You have now created elegant, portion-appropriate desserts.

What are you Thanksgiving plans?

Do you have any tips and tricks on how to keep your Thanksgiving healthy?