From the main course to dessert, the traditional Thanksgiving meal is stuffed with healthy food choices, particularly those rich in disease-fighting antioxidants.
Honey-baked meats: That honey in your honey-baked ham and turkey does more than offer sweet taste ÃW it may be good for your heart. Honey contains antioxidants that may help protect against heart disease and prolong the freshness of the meat.
Cranberries: All berries have high quantities of phenols, a type of antioxidant that can reduce the risk of diseases such as cancer, stroke and heart disease. Cranberries pack a particularly strong punch because they have the highest concentrations of phenols.
Sweet potatoes: Do not be afraid of carbs ÃW sweet potatoes could potentially be one of your best friends. They are loaded with carotenoids (for healthy vision), vitamin C, potassium and fiber. Try baking a sweet potato in the oven as you would a baked potato. Top with applesauce or pineapple for added vitamins and sweetness.
Acorn squash, carrots: These are great sources of the antioxidant beta-carotene, which helps to boost your immune system and fight disease in stressful times (like final exams).
Applesauce: Many baked goods require a lot of oil and added fats. To cut down, replace an equal amount of applesauce in the recipe. It might sound gross, but give it a try; you wonÃRt be disappointed.
Canned corn: Canned corn may be healthier for you than corn on the cob, according to a study by Cornell University. The researchers say that heat processing of sweet corn significantly raises the level of naturally occurring compounds that help fight disease, including cancer and heart disease.
Mashed potatoes: Instead of using butter and high-fat milk, add a couple of tablespoons of Asiago or low-fat cheese with non-fat milk while you mash the potatoes. You will reduce both calories and saturated (artery-clogging) fats.
Herbs: Researchers for the U.S. Department of Agriculture have found that herbs are a plentiful source of antioxidants and could provide potential cancer-fighting benefits. Of 39 herbs tested, oregano had the highest antioxidant activity.
Keep in mind the single serving size for stuffing (3/4 cup), sweet potatoes (1/2 cup) and gravy (1/4 cup). A single serving of turkey or any other meat in a healthy meal should be no more than three ounces ÃW about the size of a deck of cards.
Pumpkin pie recipe; makes 8 servings
- Ingredients:
- 1 lightened pastry for single-crust pie
- 1 15-ounce canned pumpkin
- 2/3 cup sugar
- 1 1/2 tsp ground cinnamon
- 1/2 tsp ground ginger
- 1/8 tsp ground cloves or allspice
- 4 egg whites
- 1 cup evaporated skim milk
- 1/4 cup water
- 8 tbsp frozen whipped dessert topping, thawed (optional)
Preparation:
Prepare pastry for lightened single-crust pie and line a 9-inch pie plate as directed.
Stir together pumpkin, sugar, cinnamon, ginger and cloves or allspice in a large mixing bowl. Add egg whites. Beat mixture with a fork until combined. Stir in evaporated skim milk and water.
Place pastry-lined pie plate on an oven rack. Pour pumpkin mixture into pie plate. Cover edge of piecrust with foil. Bake at 375 for 25 minutes. Remove foil. Bake for 25 to 30 minutes more or until a knife inserted near the center comes out clean.
Cool pie on a wire rack. Cover and store in refrigerator. Serve with whipped topping, if desired.
