Editor’s Note: We appreciate the sentiment that modifying the Thanksgiving menu is off limits. It’s one day a year and addressing what you eat during a typical week certainly has more opportunity for health impact. With that being said, you’re here, which means you might be open to mixing it up a bit this year. Or, maybe you’re interested in some strategies to consider for meals with less guests and pressure. However you choose to celebrate, we hope you have a Happy Thanksgiving.
There are two camps when it comes to Thanksgiving. Some say the turkey is the main event and everything else is simply the supporting cast. Then there’s those who push the turkey aside and believe it’s the sides that shine. I happen to be in the sides camp and think they’re really the stars of the holiday table. However, side dishes are also where extra sodium, saturated fat, and other attributes we’re trying to limit for our health can sneak in. Guiding Stars helps me modify more decadent ingredients, while maintaining the taste and texture of the dish. Here are some tips to help you make nutritious Thanksgiving side dishes.
Lower the Salt
Sodium can add up in a large meal (especially given the cheese, crackers, and other snacks that may precede it). To lessen the sodium content of side dishes, I recommend:
- Choose no salt added or unsalted broths. Avoid those labeled “reduced sodium” as the salt content in these products is often higher than you may realize.
- Use less salt than a recipe calls for at first. You can always add salt toward the end of cooking to ensure it’s tasted rather than “cooked” into the dish.
- Avoid pre-seasoned, packaged options. For example, while boxed stuffings are quite popular, they’re usually high in salt. This recipe for Apple, Onion & Cranberry Stuffing is easy to prepare and far lower in sodium.
Reduce Saturated Fat
Thanksgiving side dishes are often rich in butter or full-fat dairy. Since these ingredients are a source of saturated fat, we should try to limit them where we can. To do so, I recommend:
- Replace butter with vegetable or olive oil when possible. This works for sauteing and also prevents food from sticking to pans. Reserve butter for when it’s hard to replace, such as in baking or to achieve certain textures in savory dishes.
- Make better-for-you versions of your favorite recipes by replacing cream, whole milk, and other full-fat dairy products. Low-fat milk, for example, works well in this recipe for Champ Irish Mashed Potatoes. And this Creamy Mashed Cauliflower recipe uses low-fat buttermilk. You can also use non-fat, plain Greek yogurt in both sweet and savory recipes to create a creamy texture without sour cream.
Limit Added Sugar
With small ingredient changes, we can reduce added sugar in some of our favorite dishes. Then we can enjoy it even more in other recipes we expect to be sweet (like your pumpkin pie). I recommend:
- Pass on sweetened condensed milk. Sweetened condensed milk includes 18 grams of added sugar per serving. While we can’t always replace it with regular evaporated milk, this trick works in some dishes (then sweeten to taste). Or avoid it altogether and make Citrus Roasted Squash & Sweet Potatoes instead.
- Choose Guiding Stars earning products that are lower in added sugar. When possible, use fruit (fresh, dried, or a bit of 100% pure juice) to sweeten a recipe. Try no sugar added Glazed Carrots or homemade Cranberry Orange Sauce made with just a touch of sugar.
Boost Nutrition
It’s always important to not focus only on what we shouldn’t have. Instead, let’s also think about how we can boost the nutrient density of traditional Thanksgiving dishes:
- Replace traditional bread in stuffing with whole grain bread. Or switch it up altogether with Apple Pecan Rice Stuffing. This recipe isn’t only higher in fiber from grain, it also uses heart-healthy nuts.
- Casseroles, mashed potatoes, and stuffing will always rule the Thanksgiving table. But don’t forget to make space for veggies on your plate too. Two good choices are an Apple Walnut Tossed Salad and simple Roasted Brussels Sprouts with Pistachio & Shallot.
For more Thanksgiving advice, check out my Five Perfect Planning Tips.