Recipes

Thanksgiving Favorites They’ll Really Give Thanks For
By Patricia Bertron, R.D.

Thanksgiving conjures up images of weather as crisp and refreshing as a red delicious apple and farmers markets bursting with a colorful cornucopia of squash, pumpkins, corn, and many other fruits of the autumn harvest. Let’s not forget family gatherings, football games, parades, and feasting on traditional culinary delights.

The centerpiece of this celebration is the special holiday meal. Although traditions vary, the common menu includes turkey roasted with strips of bacon, buttery mashed potatoes and vegetables, cranberry sauce and sausage or nut stuffing and an array of definitely non-low-fat desserts, leaving belt-buckles loosened by a few notches and one’s feet blocked from view.

Yet, the annual harvest celebration need not culminate with your stomach screaming for room at meal’s end. You can prepare a healthy, hearty meal that will warm your heart and soul. And, for the person designated to prepare such a tantalizing spread, Thanksgiving can bypass stressful planning and still produce a spectacular result.

Americans today have become more culinary diverse and open to more “non-traditional” fare, including turkey-free Thanksgivings. Companies marketing vegetarian versions of a traditional turkey dinner can barely keep up with demand for Tofurky and other such delicious foods.

Even without these specialty products, a low-fat, cholesterol-free vegetarian meal adds extra reasons to give thanks. Whether you seek something different, easy to make, or healthful this Thanksgiving day, the following recipes can help. They incorporate various traditional Native American foods and Thanksgiving fare while staying low-fat and cholesterol-free. Your arteries and everyone around the table will thank you.

Mixed Salad Greens
(Serves 6)

1/2 red or yellow bell pepper, seeded and sliced
1/2 red or yellow tomato, sliced
1/2 cupped peeled and sliced jicama
6 cups prewashed salad mix
3 tablespoons fat-free salad dressing

Combine all the ingredients and toss gently to mix.

Nutrition information per 1-1/2 - cup serving: 20 calories, 0.2 g protein, 4 g carbohydrate, 0.1 g fat, 3% of calories from fat, 0 mg cholesterol, 160 mg sodium

Autumn Stew
Based on traditional Native American foods—squash, corn, and beans—this stew is perfect for a Thanksgiving feast. For a festive presentation, try serving this in a hallowed, lightly baked pumpkin. (Serves 6)

1-1/2 cups water or vegetable stock
1 tablespoon low-sodium soy sauce
1 onion, chopped
1 red bell pepper, diced
4 large garlic cloves, minced
1 pound (about 4 cups) kabocha squash or other winter squash
1 15-ounce can chopped tomatoes
1-1/2 teaspoons chili powder
1/2 teaspoon cumin
1/4 teaspoon black pepper
1 15-ounce can kidney beans
1-1/2 cups fresh or frozen corn

Heat 1/2 cup water and soy sauce in a large pot, then add the onion, bell pepper, and garlic and cook over medium heat until the onion is translucent and most of the water evaporates.

Cut the squash in half and remove its seeds, then peel and cut it into 1/2-inch cubes. Add squash cubes to the onion mixture, along with the chopped tomatoes, remaining 1 cup water, oregano, chili powder, cumin, and pepper. Cover and simmer until the squash is just tender when pierced with a fork, or about 20 minutes, then add the kidney beans with their liquid and the corn. Cook 5 minutes longer.

Nutrition information per 1-1/2 - cup serving: 185 calories, 6 g protein, 38 g carbohydrate, 0.8 g fat, 4% of calories from fat, 0 mg cholesterol, 314 mg sodium

Winter Squash and Red Lentil Stew
This is another delicious stew using sweet winter squash, such as kabocha or buttercup. Serve over couscous or with wild rice dressing. (Serves 8)

1 cup red lentils (masoor dal) or yellow split peas
4 cups water
1 onion, chopped
1/2 teaspoon each mustard seeds, turmeric, ginger, and cumin
1/4 teaspoon cinnamon
1/8 teaspoon cayenne
4 cups peeled and diced winter squash (about 2 pounds)
1 tablespoon lemon juice
1/2 teaspoon salt or to taste

Place the lentils and 2 cups water in a pot and bring to a simmer. Cover loosely and cook until the lentils are tender, about 20 minutes.

Braise the onion in 1/2 cup water until soft and translucent, then add the spices, the remaining 1-1/2 cups water, and the diced squash. Cover and cook over medium heat until the squash is tender when pierced with a fork, about 15 minutes. Stir in the lemon juice, cooked lentils, and salt to taste.

Nutrition information per 1-1/4-cup serving: 122 calories, 6 g protein, 23 g carbohydrate, 0.5 g fat, 4% of calories from fat, 0 mg cholesterol, 136 mg sodium

Wild Rice Dressing
This dressing combines brown rice and wild rice. However, you can try substituting wehani or basmati rice for part of the brown rice. (Serves 6)

4 cups water
3/4 teaspoon salt
3/4 cup long-grain brown rice
3/4 cup wild rice
1 tablespoon olive oil
1 small onion, chopped
1 pound fresh mushrooms, cleaned and sliced
1/2 cup finely chopped parsley
1 cup sliced celery
1/4 teaspoon crumbled sage
1/8 teaspoon each black pepper, dried marjoram, and dried thyme
1/2 cup pecan halves, broken lengthwise

Bring water to a boil and add 1/4 teaspoon salt and both varieties of rice. Lower to simmer, then cover and cook until rice is tender but still crunchy, 30 to 40 minutes.

Preheat the oven to 350° F.

In a large ovenproof skillet, gently heat the oil and sauté the onion and mushrooms until the onion becomes transparent. Add the parsley, celery, cooked rice, seasonings, and pecans. Stir to mix, then cover and bake for 15 minutes.

Nutrition information per serving: 290 calories, 8.5 g protein, 60 g carbohydrate, 9.6 g fat, 29% of calories from fat, 0 mg cholesterol, 315 mg sodium

Delicata Squash
(Serves 6)

3 delicata squashes
1-2 tablespoons seasoned rice vinegar or mirin
1/4 teaspoon freshly ground black pepper

Cut the squashes in half lengthwise and remove the seeds. Place in a vegetable steamer over boiling water and steam until tender, about 15 minutes.

Preheat the oven to 350° F.

Remove the squashes from the steamer and pour off any accumulated liquid, then place in an ovenproof dish. Sprinkle with seasoned rice vinegar or mirin and freshly ground black pepper. Bake for 10 minutes.

Nutrition information per 1-cup serving: 92 calories, 2 g protein, 21 g carbohydrate, 0 g fat, 0% of calories from fat, 0 mg cholesterol, 9 mg of sodium

Zesty Cranberry Sauce
(Serves 8)

2 cups fresh or frozen cranberries
1/2 cup undiluted orange juice concentrate
2 ripe pears, finely chopped
1 medium apple, finely chopped
1/4 teaspoon ground cinnamon
1 teaspoon grated orange rind
1/2 cup raw sugar or other sweetener

Combine all ingredients except sweetener in a saucepan, and bring to a simmer over medium heat. Continue cooking, uncovered, until cranberry skins pop and mixture thickens slightly, about 10 minutes. Add sweetener to taste if desired.

Serve hot or cold.

Nutrition information per serving: 124 calories, 0.7 g protein, 31.5 g carbohydrate, 0.3 g fat, 2% of calories from fat, 0 mg cholesterol, 0.9 g sodium

Pumpkin Custard Pie
In this recipe, cornstarch replaces eggs as a thickener.(Serves 6)

Filling:
1-1/2 cups soymilk
4 tablespoons cornstarch
1-1/2 cups cooked pumpkin
1/2 cup raw sugar or other sweetener
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/8 teaspoon ground cloves

Fat-free pie crust:
(makes one 9” crust)
1 cup Grape Nuts cereal
1/4 cup apple juice concentrate

For the filling:
Preheat the oven to 375° F.

In a large bowl, whisk together the soymilk and cornstarch until smooth, then blend in remaining ingredients. Pour into pie shell (recipe follows) and bake for 45 minutes, or until firm. Cool before cutting.

Fat-free pie crust:
Preheat oven to 350° F.

Mix the Grape Nuts and apple juice concentrate. Pat into a 9” pie pan. Bake for 10 minutes, then cool before filling.

Nutrition information per slice: 203 calories, 3.6 g protein, 47 g carbohydrate, 0.6 g fat, 3% of calories from fat, 0 mg cholesterol, 347 mg sodium

Recipes by Jennifer Raymond from Eat Right, Live Longer and Food For Life by Neal D. Barnard, M.D.

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