Whether you’re baking for an upcoming holiday party, or you’re trying to plan an entire holiday dinner menu for your family and friends, it’s never a bad idea to whip up a batch of cupcakes. Often overlooked in favor of all those cookies and pies, cupcakes are just as easy to eat while also being so much fun to decorate with the kids. Try these Vanilla Holiday Cupcakes if you’re looking for a new recipe that will wow your guests during your holiday festivities. They’re easy, delicious and even double as holiday décor!
Vanilla Holiday Cupcakes
YIELD: Makes 24 cupcakes
INGREDIENTS:
Cupcakes:
3 large eggs
1 1/2 cups all-purpose flour
1 teaspoon baking powder
1/2 cup sugar
1 stick unsalted butter (room temperature)
3/4 cup milk
1 1/2 teaspoons pure vanilla extract
Frosting:
1 cup unsalted butter, softened
16 ounces regular cream cheese, softened
2 teaspoons vanilla extract
8 cups powdered sugar
1/2 teaspoon salt
For Decorating:
SNOW GLOBE:Ornaments and gingerbread cookies
SNOWMAN:Marshmallows, pretzel sticks and peanut butter cups
TREES: Pretzel sticks and green frosting
DIRECTIONS:
Cupcakes:
Preheat oven to 350°F. Sift flour and baking powder and set aside. In a mixer, cream butter and sugar until light and fluffy while adding eggs one at a time, add in vanilla extract.Gradually add flour mixture and milk to mixer until well incorporated. Divide batter evenly on cupcake liners. Bake for about 18-20 minutes. Let cool on a wire rack before decorating.
Decorating/Frosting:
In a bowl, add the butter and cream cheese and whisk well until lump-free. Add the vanilla extract and salt and mix some more. Mix in the powdered sugar until combined. Using a regular icing tip, pipe the frosting onto the cupcake. Decorate with optional toppings as pictured in image.
Recipe Tips:
— For the frosting, make sure to remove the butter and cream cheese from the fridge so that it will be easier to mix and make the frosting.
— If making the snowman, use icing to hold the pieces together.
The winter holidays. Time to enjoy family and friends, eat good food, drink good drink, and celebrate. The holidays also present potential hazards for our pets. Here is ashort list of potential holiday hazards.
Candy and Chocolate Poisoning: First, chocolate contains two chemicals (caffeine and theobromine) which are powerful stimulants. Mild symptoms usually begin within 6-12 hours after ingestion and include panting, hyperactivity, increased thirst and urination. Severe cases include irregular heart rhythms, seizures, coma, and death. There are specific toxic levels for all pets but just like people some dogs and cats can be very sensitive to chocolate and show signs of poisoning from much lesser amounts.
Second, chocolate is very high in sugar and fat. Minimally, this will give your pet a tummy ache but I have personally seen a few cases of serious gastroenteritis, pancreatitis, liver disease from ingestion of chocolate.
Macadamia Nuts: The exact portion of the nut that is toxic to dogs is unknown at this time but veterinary toxicologists (poison experts) suspect that it has to do with something in the oil. Signs include tremors, seizures, and irregular heart rhythms. Be careful about leaving macadamia nuts or nut mixes with macadamia nuts in them within the reach of your dogs.
Medications: Both prescription and over the counter medications can do great harm to our pets. A single ibuprofen or acetaminophen tablet could be potentially fatal to a small dog or cat and could cause serious illness even in a larger dog.
Poisonous Plants: Winter Lillies, Poinsettas, Mistletoe, Holly, and other seasonal plants can lead to an upset stomach in some cases, but in others can potentially cause irregular heart rhythms, kidney failure, ulcers of the mouth, etc. Best to keep these plants away from your pets or consider not decorating your house with them if you are concerned that your pet may chew or ingest them.
Hazards Around the Christmas Tree: Christmas tree water can contain fertilizers or other chemicals can make your pet severely ill if ingested. Electric cords, tinsel, ribbons, glass ornaments, etc should either be secured away from curious pets or possibly removed to prevent electrocution, intestinal obstructions, or other internal organ damage.
Alcohol and Old (spoiled) Food: Curious pets will take advantage of a late-night party and get into these items after you go to bed. Make sure to clean up so that you do not have to worry about your pet ingesting leftover cocktails and treats that may have mold or bacteria growing on it.
Yeast Dough: The same yeast that helps the dough to rise can lead to problems in our pets. The yeast itself is potentially poisonous and the dough can continue to rise in the pet’s stomach causing painful and potentially harmful consequences.
If you know of a poisonous exposure or potential poisonous exposure call the National Animal Poison Control Center (NAPCC) at (888) 426-4435. This hotline is staffed with experts 24 hours a day, 7 days a week, 365 days a year.
I hope everyone has a happy and safe holiday season, as well as a prosperous 2023. I also want to thank Heidi Sutton and all the staff at Times Beacon Record News Media and affiliates for another great year.
Dr. Kearns practices veterinary medicine from his Port Jefferson office and is pictured with his son Matthew and his dog Jasmine.
Baking during the holidays is a great way to bring family and friends together. Whether you’re trying out a new recipe or following old traditions, there are plenty of ways to elevate your holiday baking! Registered Dietitian and Nutritionist Dalina Soto shares some better baking tips below that every host needs to know this holiday season.
1. Keep Your Workspace Clean and Organized
Before you begin baking your holiday creations, make sure to clean your workspace to avoid any cross-contamination. Having an organized workspace can also shorten your time spent baking, from prep to plating. By arranging all ingredients before you begin baking, everything will be within reach right when you need it.
2. Test Baking Soda and Baking Powder
Believe it or not, your baking powder and baking soda do have a shelf life! If they are expired, you won’t get the typical rise and lift on your baked goods. To test for freshness, pour a teaspoon of baking powder into a cup of hot water and a quarter teaspoon of baking soda into two tablespoons of vinegar. If both mixtures bubble, let the baking commence!
3. Reduce Oil Measurements
Oil is a common ingredient in baking as it ensures your baked goods will be moist, soft and delicious! However, there are ways to reduce the fat content without taking away from the integrity of your recipe. Soto recommends using plain yogurt or fruit purees such as applesauce and mashed bananas as a replacement. Making this simple change can lessen the amount of saturated fat in your recipes and will be just as delicious!
4. Practice a Healthy Balance
During the holidays, there’s an abundance of sweet treats and delicious foods. While you should enjoy these foods with friends and family, try to maintain balance by drinking enough water to stay hydrated and incorporate fiber and nutrition with fruits, vegetables and healthy fats.
5. Use High-Quality Ingredients
To elevate your holiday baking creations even more, Soto stresses the importance of using high-quality ingredients, like Eggland’s Best eggs, to ensure your meals are delicious and nutritious. Eggland’s Best eggs contain 25% less saturated fat compared to ordinary eggs, which helps to support a balanced diet even during the holidays. They also contain more than double the Vitamin B12 compared to ordinary eggs, to keep you feeling energized and satisfied throughout all your seasonal activities.
In honor of National Cookie Day on Dec. 4, here are two recipes courtesy of Live Well Bake Cookies: 75 Classic Cookie Recipes for Every Occasion (Rock Point) by Danielle Rye that will bring sweetness to any event.
Thick Chocolate Chunk Cookies
Thick Chocolate Chunk Cookies
YIELD: Makes 14 large cookies
INGREDIENTS:
3 cups all-purpose flour, spooned and leveled
1 teaspoon baking soda
1 teaspoon salt
1 cup (2 sticks) cold, unsalted butter, cubed into small pieces
1 cup packed light brown sugar
1⁄3 cup granulated sugar
2 large eggs
2 teaspoons pure vanilla extract
1 bag semisweet chocolate chunks
DIRECTIONS:
Line two large baking sheets with parchment paper or silicone baking mats and set aside. In a large mixing bowl, whisk together the flour, baking soda and salt until well combined. Set aside. In the bowl of a stand mixer, fitted with the paddle attachment or in a large mixing bowl using a handheld mixer, beat the cubed cold butter, brown sugar, and granulated sugar together for 2 to 3 minutes, or until well combined.
Mix in the eggs, one at a time, then mix in the vanilla extract, making sure to stop and scrape down the sides of the bowl as needed. Mix the dry ingredients until just combined, then mix in the chocolate chunks on low speed until fully incorporated.
Using a 1⁄3-cup measuring cup, measure out the balls of cookie dough onto the prepared baking sheets, making sure to leave a little room between each one. Cover the cookie dough balls tightly with plastic wrap and refrigerate for at least 2 hours.
Preheat the oven to 350 F. Remove the baking sheets from the refrigerator and bake the cookies for 15 to 18 minutes, or until the tops are set and the edges are lightly browned. Remove from the oven, and allow the cookies to cool on the baking sheets for 15 minutes, then carefully transfer the cookies to a wire rack to cool completely.
Cowboy Cookies
Cowboy Cookies
YIELD:Makes 50 to 52 cookies
INGREDIENTS:
2 cups all-purpose flour, spooned and leveled
1 teaspoon baking soda
1 teaspoon ground cinnamon
1⁄2 teaspoon salt
2 cups old-fashioned rolled oats
1 cup (2 sticks) unsalted butter, softened
1 cup packed light brown sugar
2⁄3 cup granulated sugar
2 large eggs, at room temperature
2 teaspoons pure vanilla extract
11⁄2 cups semisweet chocolate chips
3⁄4 cup sweetened shredded coconut
1 cup chopped pecans
DIRECTIONS:
In a large mixing bowl, whisk together the flour, baking soda, ground cinnamon, and salt until well combined. Stir in the old-fashioned rolled oats and set aside. In the bowl of a stand mixer fitted with the paddle attachment or in a large mixing bowl using a handheld mixer, beat the butter, brown sugar and granulated sugar together for 1 to 2 minutes, or until well combined.
Mix in the eggs, one at a time, then mix in the vanilla extract until fully combined, making sure to stop and scrape down the sides of the bowl as needed. Mix in the dry ingredients until just combined, then mix in the chocolate chips, shredded coconut and chopped pecans on low speed until fully incorporated. Cover tightly and refrigerate for at least 1 hour.
Preheat the oven to 350 F. Line large baking sheets with parchment paper or silicone baking mats and set aside. Using a 1 1⁄2-tablespoon cookie scoop, scoop the cookie dough onto the prepared baking sheets, making sure to leave a little room between each one. Gently press each ball of cookie dough down to slightly flatten it.
Bake for 10 to 13 minutes, or until the tops of the cookies are set and the edges are lightly browned. Remove from the oven, and allow the cookies to cool on the baking sheets for 5 to 10 minutes, then carefully transfer the cookies to a wire rack to cool completely.
For both recipes, store the cookies in an airtight container at room temperature for up to one week.
Photo courtesy of Councilmember Kornreich's office
Brookhaven Town Councilmember Jonathan Kornreich, New York State Assemblyman Steve Englebright, members of the Three Village Chamber of Commerce, friends and family recently attended the grand opening and ribbon cutting ceremony for Taj Crown of India, a new restaurant located at 10 Woods Corner Road in East Setauket.
Taj Crown of India is owned by siblings Dr. Neeru Kumar, Paras Kumar and Nisha Sachdeva. Since they were children, they spent time in their parent’s authentic Indian restaurant, Shere Punjab, in Queens, New York. As this was a family business, they helped with customer service, waiting, deliveries and catering for 20 years. Their goal with their new restaurant is to introduce the authenticity of Indian food to Brookhaven residents.
“The opening of Taj in Setauket was a happy and exciting moment for local business in our area. Opening a restaurant is an ambitious undertaking and holding the opening during the holiday of Diwali added additional meaningfulness and optimism to the launch,” said Councilmember Kornreich. “The restaurant may be called Taj Crown of India, but this elegant and gracious restaurant will definitely be a jewel in the crown of our diverse and exciting local restaurant scene. Wishing nothing but good luck and success to all our friends at Taj,” he added.
“As you visit, try the food and look around, you will see we serve to provide the best quality, excellent ambiance and great service. Our goal is to introduce the authenticity of Indian food that has been missing in Suffolk County. People will no longer have to travel to Hicksville or Jackson Heights to find curries blended with perfect herbs and spices. Come, enjoy and let us make you feel like royalty,” said Nisha Sachdeva.
Pictured at the ribbon cutting, from left, are Three Village Chamber treasurer Martha Stansbury; NYS Assemblyman Steve Englebright; co-owner Nisha Sachdeva; Councilmember Jonathan Kornreich; Three Village Community Trust President Herb Mones and Three Village Chamber Director Jane Taylor.
For more information, call 631-825-2345 or visit www.tajcrownofindia.com.
In Seinfeld‘s infamous episode #93, “The Soup,” Jerry is gifted a brand new Armani suit by fellow comedian Kenny Bania. In return, Jerry agrees to take Kenny out for a meal. When Kenny only orders soup, the two debate whether soup actually constitutes a meal and if Jerry is now obligated to take Kenny out to dinner for a second time.
If Kenny had ordered one of the following soups (instead ofconsommé), Jerry would’ve been off the hook. Hearty, delicious and perfect for this chilly weather, these recipes have remained popular in my family through the years and I’m sure your family will love them too.
Split Pea Soup
Split Pea Soup
YIELD: Makes 8 servings
INGREDIENTS:
1 tablespoon oil (canola or vegetable)
3 carrots, thinly sliced
2 stalks of celery, thinly sliced
1 Russet potato peeled and cubed
1 onion, diced
1 clove of garlic, minced
1 bay leaf
1 teaspoon marjoram
1 ham bone with fat cut off
1 bag of green split peas
1/2 cup cooked diced ham
4 cups reduced salt chicken broth
4 cups water
DIRECTIONS:
In a 5 quart pot, heat oil and saute carrots celery, potato and onion for 10minutes. Add garlic, saute 1 minute. Add bay leaf, marjoram, ham bone and split peas. Add chicken broth and water and simmer for 1 hour, stirring occasionally. Remove ham bone, cool, cut off meat and add to soup. Add diced ham. Serve with French bread or baked sweet potato fries.
Pasta, Sausage and Bean Soup
YIELD: Makes 8 servings
INGREDIENTS:
2tablespoons oil
One pound Italian sausages, casings removed .
1/2 cup chopped onions
1 tablespoon chopped garlic
1 celery stalk with leaves, sliced
1 teaspoon dried basil
1 1/2 cups sliced carrots
1/2 teaspoon dried rosemary
1/4 teaspoon crushed dried red pepper flakes (optional)
5 cups canned chicken broth
1 14 1/2 ounce can diced tomatoes
1 can kidney beans, drained and rinsed
3/4 cup elbow macaroni
Salt and pepper to taste
DIRECTIONS:
Heat oil in a 6 quart Dutch Oven. Add sausages, and saute until beginning to brown, breaking up with back of spoon, about 5 minutes. Add onions, garlic, celery, basil, carrots, rosemary, and red pepper. Saute until vegetables begin to soften, about 10 minutes. Add broth, tomatoes with their juices and beans. Bring soup to a boil, reduce heat and simmer for 15 minutes. Add elbow macaroni and simmer until tender, about 15 minutes. Season to taste with salt and pepper. Serve with cheesy garlic bread.
Beef Barley Soup
Beef Barley Soup
YIELD: Makes 6 servings
INGREDIENTS:
2 tablespoons oil
About 1 lb of beef shank cross cut
3 large carrots, sliced
3 celery stalks, sliced
1 onion, sliced
8 oz. mushrooms, sliced
1 Russet potato, cut into cubes
1/3 cup barley
1/2 teaspoon oregano
4 cups of reduced salt beef broth
1 cup hot water
1/2 package of frozen, chopped spinach
Salt to taste
DIRECTIONS:
In a 5 quart pot, heat oil, add the beef and brown well on both sides. Remove to plate and let cool. Cut meat into very small juices; save the bone. In the same pot, cook all vegetables until slightly softened. Return the meat and bone, add barley, oregano, beef broth and water. Simmer until meat is tender, about 45 minutes. Add spinach, cook 10 more minutes. Remove bone. Taste and add salt if needed. Serve with cornbread muffins.
Holiday hosts toil for hours to create lavish meals everyone will enjoy. It’s not uncommon for Thanksgiving tables to be covered with more food than guests can conceivably (and comfortably) consume. Leftovers are the norm, but without a plan for what to do with leftovers, food can spoil or end up in the trash. Here are some delicious and waste-conscious ways to put Thanksgiving or other holiday meal leftovers to use.
Wrap it up promptly
Even though you may want to sit around and chat with guests when the meal is finished, leaving food out at room temperature for too long can create a breeding ground for microbes that may lead to food spoilage and sickness. With a few helping hands, all foods can be packaged away in no time, ensuring that drumsticks or stuffing can safely be served another day.
Collect containers
Be sure to have reusable food storage containers, zip-top bags, foil, and plastic wrap at the ready. Before all of the food is put away, encourage guests to make their own doggie bags.
Plan with other meals in mind
Shop for and prepare holiday fare with a nod toward what can be used in subsequent meals. Turkey is a versatile ingredient that can be made into everything from breakfast burritos to casseroles. Turn potatoes and sausage stuffing into latke patties that can be whipped up for breakfast or lunch. Sweet potatoes, squash and pumpkin can be mashed and reworked into batters for quick breads, pancakes and even doughnuts. Spoon leftover cranberry sauce over hot oatmeal in the morning or use it as a substitute for grape jelly in PB&J sandwiches. Try grinding up stale biscuits to make a breading for turkey slices and turn them into fried cutlets.
Take care of the needy
Find out which organizations accept food donations. Even if you cannot donate previously prepared foods, if you have surplus packaged, boxed or canned items, you can bring them to food pantries and soup kitchens to help others.
Organize a post-holiday pot luck
Turn leftovers into an opportunity to fraternize with friends or relatives who couldn’t make it to Thanksgiving dinner. Pool your leftover resources and enjoy the fruits of everyone’s labor. A pot luck can be a great place to gather after shopping Plaid Friday sales in the community. Thanksgiving leftovers can provide a few extra delicious meals when hosts plan ahead.
The Stony Brook University Athletics Department has expanded their partnership with Lidl to launch the “Hoops for Hunger” campaign. Lidl, recently ranked a top 5 U.S. grocer in the USA Today 10Best Readers’ Choice Awards, will donate one dollar for every basket that the Stony Brook men’s basketball team makes at Island Federal Arena throughout the 2022-23 season. All proceeds will be donated to Long Island Cares, a local food bank on a mission to feed Long Island’s food insecure.
“We want to thank the Stony Brook University Athletics Department and the men’s basketball team for joining with our corporate partners at Lidl to launch this very exciting Hoops for Hunger campaign,” said Paule Pachter, CEO of Long Island Cares.“Lidl is one of our major corporate donors that donates thousands of pounds of food to assist The Harry Chapin Regional Food Bank in meeting the needs of 230,000 Long Islanders struggling with food insecurity. We’re also very grateful to the players on the Stony Brook men’s basketball team for getting involved in this campaign. Each ball scored will bring hope to those in need of emergency food assistance here on Long Island.”
At the completion of the 2022-23 campaign, Lidl will host an on-court check presentation revealing the total money raised throughout the season with representatives from Long Island Cares.
While there are no laws governing which dishes must appear on Thanksgiving dinner tables, for many the fourth Thursday of November simply would not be complete without turkey. Turkey can be cooked in various ways, but roasting might be the most popular method used by Thanksgiving celebrants. This recipe for “Herb-Roasted Turkey” from Yolanda Banks’ “Cooking for Your Man” (Broadway Books) produces a mouth-watering bird that’s sure to make a lasting impression this Thanksgiving.
1⁄4 cup packed fresh flat-leaf parsley leaves, chopped, plus 4 whole sprigs
1 large sprig fresh rosemary, leaves chopped, plus 2 whole sprigs
1 tablespoon chopped fresh thyme, plus 4 whole sprigs
15 leaves fresh sage, chopped, plus 3 whole leaves
3⁄4 teaspoon kosher salt, plus more for the turkey
1⁄2 teaspoon freshly ground black pepper, plus more for the turkey
1 15-pound turkey
1 lemon, quartered
8 shallots, peeled and halved
1 head garlic, cloves separated and peeled
4 cups low-sodium chicken broth or stock
2⁄3 cup dry white wine
3 tablespoons all-purpose flour
DIRECTIONS:
In a small bowl, combine the butter, chopped parsley, chopped rosemary, chopped thyme, chopped sage, salt, and pepper, and mix well.
Position a rack in the bottom third of the oven and preheat the oven to 450 F. Sprinkle the main cavity of the turkey with salt and pepper. Place the whole sprigs of parsley, rosemary and thyme and the sage leaves into the cavity. Add the lemon, 4 shallot halves and half of the garlic cloves.
Starting at the neck end, carefully slide a hand between the skin and the breast meat to loosen the skin. Spread 3 tablespoons of the herb butter over the breast meat under the skin. Tuck the wing tips under the skin, and tie the legs together to hold the shape. Season the turkey generously all over with salt and pepper.
Place the turkey on a wire rack set in a large roasting pan. Rub 4 tablespoons of the herb butter over the turkey. Roast about 30 minutes, until golden brown, and reduce the heat to 350 F. Baste the turkey with 1⁄2 cup of the broth. Cover only the breast area with a sheet of heavy-duty aluminum foil. Scatter the remaining shallots and garlic cloves in the pan around the turkey.
Continue to roast the turkey for about 11⁄2 hours, basting with 1⁄2 cup of broth every 30 minutes. Remove the foil from the turkey breast. Continue to roast the turkey, basting with pan juices every 20 minutes, about 1 hour longer, until it’s golden brown and a thermometer inserted into the thickest part of the thigh registers 165 F. Transfer the turkey to a platter and brush with 1 tablespoon of the herb butter. Tent it loosely with foil and let it rest for 20 minutes before carving.
Using a slotted spoon, transfer the shallots and garlic from the roasting pan to a plate. Transfer the pan juices to a medium bowl, then skim off and discard the fat. Set the pan over two burners on medium-high heat. Deglaze the pan with the wine and 1 cup of chicken broth, scraping up any browned bits. Bring the sauce to a boil, reduce the heat to medium, and cook until it’s reduced by half, about 4 minutes. Pour the sauce into a large measuring glass. Add the degreased pan juices, and broth, if necessary, to equal 3 cups of liquid.
Blend the flour into the remaining herb butter until combined. Pour the broth mixture into a medium saucepan and bring to a boil. Gradually whisk in the herb-butter mixture. Add any accumulated juices from the turkey platter and boil until the gravy thickens enough to coat a spoon, whisking occasionally, about 6 minutes. Add the remaining shallots and garlic to the gravy and simmer for 1 minute. Taste and adjust the seasonings, if necessary. Serve the turkey with the gravy.
It’s time to change up your holiday dinner options
By David Dunaief, M.D.
Dr. David Dunaief
Many consider Thanksgiving a time to indulge and not think about the repercussions. Even if we have the best of intentions, it’s hard to resist indulging in our childhood favorites and secret family recipes spread before us in a sprawling buffet.
Unfortunately, that one meal, and perhaps subsequent leftover meals, can have striking health consequences. And if you tend to overeat, be aware that there are significant short-term consequences of gorging ourselves.
Not surprisingly, people tend to gain weight from Thanksgiving to New Year. This is when many gain the predominant amount of weight for the entire year. However, most do not lose the weight they gain during this time (1). If you can fend off weight gain during the holidays, think of the possibilities for the rest of the year.
If you are obese and sedentary, you may already have heart disease. Overeating at a single meal increases your risk of heart attack over the near term, according to the American Heart Association (2).
The good news is that, with a little Thanksgiving planning, you can reap significant health benefits.
What can we do to turn Thanksgiving dinner into a healthy meal? The secret is likely there on your table, hidden in the side dishes. By reconsidering how we prepare them, we can change the Thanksgiving health equation.
Refocus on plants
Phytochemicals (plant nutrients) called carotenoids have antioxidant and anti-inflammatory activity and are found mostly in fruits and vegetables. Carotenoids make up a family of more than 600 different substances, such as beta-carotene, alpha-carotene, lutein, zeaxanthin, lycopene and beta-cryptoxanthin (3).
Carotenoids help to prevent and potentially reverse diseases, such as breast cancer, amyotrophic lateral sclerosis (Lou Gehrig’s disease), age-related macular degeneration, and cardiovascular disease — heart disease and stroke. Foods that contain these substances are dark green leafy vegetables, as well as orange, yellow and red vegetables and fruits.
Focus on healthy eating
Despite the knowledge that healthy eating has long-term positive effects, there are obstacles to healthy eating. Two critical factors are presentation and perception.
Vegetables are often prepared in either an unappetizing way — steamed to the point of no return — or smothered in cheese and butter, negating their benefits, but clearing our consciences. Fruits are buttered and sugared beyond recognition or used as a garnish on more decadent dishes.
Plant-based foods like whole grains, leafy greens and fruits are relegated to side dishes or afterthoughts.
Here are some suggestions to get you thinking about ways to shift the heavy holiday meal paradigm:
Make healthy, plant-based dishes part of the main course. You don’t have to forgo signature dishes, but supplement tradition by adding mouthwatering vegetable-based dishes. One of my favorites is steamed “sweet” vegetables — cauliflower, broccoli, snap peas, onions and garlic. To make it sweet, I sauté it in a splash of citrus-infused balsamic vinegar and add sliced apples. If you want to make this a primary dish, add diced tofu and/or garbanzo beans to make it more filling without overwhelming its delicate sweetness.
Improve vegetable choices. Why would you serve vegetables without any seasoning? In my family, we season vegetables and make sauces to drizzle over them. Personally, I’m a fan of infused vinegars. Each adds a different flavor to the vegetables.
My 16-year-old nephew, who has never liked cooked vegetables, fell in love with my wife’s roasted Brussels sprouts and broccoli while on vacation last summer. He actually texted her a week later to ask for the recipes. Now, he makes them for himself. Good resources for appealing dishes can be found at PCRM.org, mouthwateringvegan.com, and many other resources.
Replace refined grains. A study in the American Journal of Clinical Nutrition, showed that replacing wheat or refined grains with whole wheat and whole grains significantly reduced central fat, or fat around the belly (4). Not only did participants lose subcutaneous fat found just below the skin, but also visceral adipose tissue, the fat that lines organs and causes chronic diseases such as cancer.
For even better results, consider substituting riced cauliflower or mashed cauliflower for rice or potatoes. You can purchase frozen riced cauliflower in many grocery stores now. Just be sure to get one that’s unsalted. If you prefer mashed, I have a simple recipe for mashed cauliflower here: https://medicalcompassmd.com/post/mashed-cauliflower-recipe-vegan
Create a healthy environment. Instead of putting out creamy dips, cheese platters and candies as snacks, choose whole grain brown rice crackers, baby carrots, cherry tomatoes and healthy dips like hummus and salsa. Help people choose wisely.
Offer healthy dessert options. Options might include dairy-free pumpkin pudding and fruit salad. The goal should be to increase your nutrient-dense choices and decrease your empty-calorie foods.
Instead of making Thanksgiving a holiday of regret, eating foods that cause weight gain, fatigue and that increase your risk for chronic diseases, promote everyone’s health, while maintaining the theme of a traditional festive meal.
References:
(1) N Engl J Med 2000; 342:861-867. (2) www.heart.org. (3) Crit Rev Food Sci Nutr 2010;50(8):728–760. (4) Am J Clin Nutr 2010 Nov;92(5):1165-71.
Dr. David Dunaief is a speaker, author and local lifestyle medicine physician focusing on the integration of medicine, nutrition, fitness and stress management. For further information, visit www.medicalcompassmd.com.
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