Photo by Abigail Choi/ Councilmember Kornreich's office
The delicious aroma of fresh coffee filled the air as Emma S. Clark Memorial Library in Setauket held a ribbon cutting for its new Level Up Kitchen Library Café on Jan. 7.
Library board members and staff, Level Up Kitchen Library Café owner Chelsea Gomez, Town of Brookhaven Councilmember Jonathan Kornreich, architect John Cunniffe, and Thomas Pirraglia of Urban Village Contracting, Inc., were all in attendance.
Library Director Ted Gutmann thanked everyone involved in the entire three-part construction project.”We stayed open the whole time [during construction]. We didn’t have to close…[the cafe] has been open now a few weeks, and it’s been very popular with our patrons.”
“Seeing the library evolve and meeting the changing needs of the community is very heartening, and this place continues to be very relevant and continues to be the absolute heart of this area,” said Councilmember Kornreich.
Library patrons will be able to grab a quick snack on-the-go, or stay for a bite to eat and enjoy a more leisurely experience at the library in the new, indoor seating area adjacent to the historic 1892 reading room. Café customers will also have access to the outdoor seating terrace, which opened in August 2022 and looks out over the library’s beautifully landscaped grounds and the historic Setauket Village Green.
The extensive menu features soup of the day, wraps, grilled cheese, frittatas, bagels, croissants, and rolls as well as scones, cookies, brownies and cakes. Drinks include hot and iced coffee, hot and iced tea, hot cocoa and more with many nut-free, gluten-free, vegetarian and vegan options.
Pictured at the ribbon cutting, from left, are Joan Kahnhauser (Head Adult Services Librarian), Councilmember Jonathan Kornreich, Chelsea Gomez (Level Up Kitchen Library Café owner), Angeline Yeo-Judex (Library Board Member), Ted Gutmann (Library Director), Anthony M. Parlatore (Library Board Member), Suzanne Shane (Library Board Secretary), Linda Josephs (Library Board Member), John Cunniffe (Architect), Linda Pirraglia, Thomas Pirraglia (Urban Village Contracting), and Lisa DeVerna (Library Marketing & Communications Manager).
Operating hours for the café are MondaystoFridays from 9:30 a.m. to 8:30 p.m.; Saturdays from 9 a.m. to 4:30 p.m. and Sundays from 10 a.m. to 4:30 p.m. For more information, please call 631-941-4080 or visit www.emmaclark.org/cafe/.
Great Horned Owl, “Tiger Lily,” displays her prowess. Photo by Cayla Rosenhagen
Join Sweetbriar Nature Center for a Rock N’ Raptors fundraiser at the Bates House, 1 Bates Road, Setauket on Saturday, Jan. 27 from 2 to 6 p.m. Enjoy live music, raptor presentations, raffles, games, food, and more. Bring your whole family or rock out with your friends. All the funds from this event and raffles help Sweetbriar take care of all the wildlife that comes through their doors and educate all the children that will be stewards of our planet. Held rain or shine. Tickets are $25 per adult, kids under age 12 are free. To order, visit www.sweetbriarnc.org.
Baked Brie with Pecans and Cranberry Orange Chutney
By Heidi Sutton
At this year’s holiday gatherings, you can put together a showstopping menu from the beginning of the party to the final bite with mouthwatering recipes that bring guests back for more. Start with a sweet cocktail and savory appetizer, enjoy an elegant main course with delicious side dishes, and top it off with a delectable dessert.
Pear Belle Tini
Recipe courtesy of Lessing’s Hospitality
Pear Belle Tini
YIELD: Makes 1 serving
INGREDIENTS:
½ ounce honey
½ ounce lemon juice
1¾ ounce pear vodka
1 ounce amaretto
3 dashes cardamom bitters
cinnamon sugar
DIRECTIONS:
Rim glass with cinnamon sugar. In cocktail shaker, combine honey and lemon juice and stir with a cocktail spoon. Add the pear vodka, amaretto and cardamom bitters and stir again, making sure the honey has dissolved. Add ice, cover and shake vigorously. Pour into prepared glass and serve.
Baked Brie with Pecans and Cranberry Orange Chutney
Recipe courtesy of Family Features
Baked Brie with Pecans and Cranberry Orange Chutney
YIELD: Makes 8 servings
INGREDIENTS:
1 bag (12 ounces) fresh cranberries
1/2 cup maple syrup, plus 1 teaspoon for garnish, divided
1/2 cup water
1 orange, zest and juice only
1 teaspoon freshly chopped thyme, plus additional for garnish, divided
1 teaspoon freshly chopped rosemary
1 tablespoon bourbon (optional)
1 round brie (13.4 ounces)
1/2 cup roasted pecan pieces
crackers
toasted bread
apple slices
DIRECTIONS:
Preheat oven to 350 F. Line baking sheet with parchment paper or silicone baking mat. In medium saucepan over medium-high heat, bring cranberries (reserving some for garnish), 1/2 cup maple syrup and water to boil. Reduce heat to medium-low and cook, stirring occasionally, until cranberries pop and mixture thickens, 8-10 minutes.
Remove cranberry mixture from heat and stir in orange zest, orange juice, 1 teaspoon thyme, rosemary and bourbon, if desired.
Place brie on parchment-lined baking sheet. Bake 5-7 minutes, or until inside of cheese softens while outside remains intact.
Transfer brie to serving platter and top with chutney and toasted pecans. Drizzle remaining maple syrup over brie and garnish with remaining fresh thyme and reserved cranberries. Serve with crackers, toasted bread and apple slices.
Honey-Lemon Glazed Carrots
Recipe courtesy of Culinary.net
YIELD: Makes 4 servings
INGREDIENTS:
2/3cup honey
1/4 cup fresh-squeezed lemon juice
1/2 teaspoon sumac
1/4 teaspoon lemon zest
2 pinches kosher salt
1 pinch ground black pepper
water
1 pound baby rainbow carrots
1/3 cup olive oil
1 tablespoon unsalted butter
DIRECTIONS:
In small bowl, whisk honey, lemon juice, sumac, lemon zest, 1 pinch salt and 1 pinch pepper. Preheat oven to 425 F. Fill stockpot 2/3 full with water. Bring to boil and add 1 pinch salt. Blanch carrots in boiling water 5 minutes. Drain and shock with cold water. When cool enough to handle, halve carrots lengthwise.
In large saute pan over medium-high heat, add oil and butter. Add carrots to pan, flat sides down, and season with salt and pepper, to taste. Sear until browned, about 2 minutes.
Flip carrots and season with salt and pepper, to taste. Add half of glaze to pan and glaze generously. Bake 3 minutes. Add remaining glaze to carrots and bake 2 minutes.
Garlic Mashed Potatoes
Recipe courtesy of Culinary.Net
YIELD: Makes 4 servings
INGREDIENTS:
2 pounds russet potatoes, medium diced, skin on
cold water
1 teaspoon kosher salt, plus 1 pinch, plus additional, to taste, divided
1/2pound unsalted butter
4 cloves garlic, minced
1 cup heavy cream
1/2 teaspoon ground white pepper, plus additional, to taste, divided
DIRECTIONS:
Add potatoes to stockpot. Cover with cold water by about 1 inch and add 1 pinch salt. Turn on high heat and bring to boil 12-15 minutes, or until fork tender. Drain and place potatoes in large mixing bowl. In saucepan over medium heat, melt butter. Add garlic and simmer 5 minutes. Add heavy cream, 1 teaspoon kosher salt and 1/2 teaspoon white pepper; bring to boil. When mixture boils, reduce to simmer 3 minutes then remove from heat. Mash hot potatoes until most lumps are gone. Using hand mixer on low speed, slowly add butter and cream mixture until desired smoothness and taste. Season with salt and pepper.
Spiral Sliced Ham with Bourbon, Honey and Orange Glaze
Recipe courtesy of Family Features
Spiral Sliced Ham with Bourbon, Honey and Orange Glaze
INGREDIENTS:
1 hickory smoked spiral sliced ham
1/2 cup bourbon
1/2 cup honey
1 1/2cups fresh orange juice
1/2cup brown sugar
1/2 teaspoon ground clove
1 teaspoon ground cinnamon
1 tablespoon ground ginger
DIRECTIONS:
Preheat oven to 325 F. Remove packaging from ham and place face down in large roasting pan. Heat ham, uncovered, 12 to 14 minutes per pound, or until internal temperature reaches 120 F. Heating time will vary by weight. When about 30 minutes of cook time remains, in small saucepan over medium-high heat, whisk bourbon, honey, orange juice, brown sugar, clove, cinnamon and ginger; bring to boil. Pour glaze over ham. Continue baking ham, basting frequently. For final 10 minutes of cook time, turn oven up to 425 F, continuing to baste with glaze. When ham is heated through, remove from oven, drain liquid in bottom of baking dish and reserve to serve on side of hot ham.
Peppermint Truffle Cookies
Recipe courtesy of Culinary.net
Peppermint Truffle Cookies
YIELD: Makes 36 servings
INGREDIENTS:
8 ounces bittersweet baking chocolate
1/2 cup (1 stick) butter
1 cup sugar, divided
1 egg
1/2 teaspoon pure peppermint extract
2 cups flour
36 chocolate kiss-shaped candies, unwrapped
DIRECTIONS:
Heat oven to 350° F. In large, microwavable bowl, heat chocolate and butter on high 1 to 2 minutes, or until butter is melted. Let stand 10 minutes to cool slightly. Add 1/2 cup sugar, egg and peppermint extract. Beat with electric mixer on medium speed until well blended. Gradually beat in flour on low speed until well mixed. Shape dough into 1-inch balls. Press chocolate candy into center of each ball, forming dough around candy to enclose it. Roll in remaining sugar to coat. Place 1 inch apart on greased baking sheets. Bake 9 to 11 minutes, or until cookies are set. Cool on baking sheets 5 minutes. Remove to wire racks; cool completely.
A true holiday celebration calls for sharing moments with loved ones and creating memories that can last a lifetime. Crafting a sweet dessert to cap off the festivities is a perfect way to come together in the kitchen and enjoy the moment with those who matter most.
These Gingerbread Cookies made with C&H sugar can be a hallmark holiday treat that allow kids to help in the process. Once they’re out of the oven, ask little ones to help decorate the festive and delightful cookies.
Visit chsugar.com to find recipes perfect for entertaining and celebrating with family throughout the year.
Gingerbread Cookies
Recipe courtesy of Bernice Baran
Prep time: 30 minutes
Cook time: 10-12 minutes
Yield: 24 cookies
Ingredients:
1/2 cup (1 stick) unsalted butter, softened
1/2 cup C&H® Dark Brown Sugar
1 large egg
1/4 cup molasses
1 3/4 cups all-purpose flour
1/2 teaspoon baking soda
1/8 teaspoon salt
1 teaspoon ground ginger
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/8 teaspoon ground cloves
royal icing
Directions:
In large bowl of electric mixer fitted with paddle attachment, cream butter and sugar about 2 minutes on medium speed until light and fluffy. Add egg and molasses; mix until well incorporated.
In separate bowl, whisk flour, baking soda, salt, ginger, cinnamon, nutmeg and cloves. Use mixer on low speed to add to butter mixture until combined and dough is formed.
Divide dough in half, wrap with plastic film and refrigerate at least 1 hour.
Preheat oven to 350 F and line baking sheets with parchment paper.
Flour clean work surface. Roll dough 1/8-1/4 inches thick. Cut out shapes with desired cookie cutters.
Transfer cookies to lined baking sheets and bake 10-12 minutes, or until firm. Let cookies cool on baking sheets 2-3 minutes then transfer to cooling rack. Cool completely.
The next best thing to baking cookies for many home chefs is baking cookies with friends. Dust off your favorite recipes, create a festive playlist and fill your home with the tantalizing aroma of baked goodies for the ultimate Christmas cookie party.
Turn things up a notch and swap classic sugar cookies for these Almond Gingerbread Cookies featuring classic gingerbread with a crunch of toasted almonds and festive Red Velvet Crinkle Cookies with a rich cocoa flavor, a deep red color and a cracked top that perfectly catches a light dusting of powdered sugar.
Almond Gingerbread Cookies
Almond Gingerbread Cookies
YIELD: Makes 30 cookies
INGREDIENTS:
3 cups flour
2 teaspoons ground ginger
1 teaspoon ground cinnamon
1 teaspoon baking soda
1/4 teaspoon ground nutmeg
1/4teaspoon salt
3/4 cup (1 1/2 sticks) butter, softened
3/4 cup firmly packed brown sugar
1/2 cup molasses
1 egg
1 teaspoon pure vanilla extract
1 1/3 cups sliced almonds
DIRECTIONS:
In large bowl, mix flour, ginger, cinnamon, baking soda, nutmeg and salt. In separate large bowl, beat butter and brown sugar with electric mixer on medium speed until light and fluffy. Add molasses, egg and vanilla extract; beat well. Gradually beat in flour mixture on low speed until well mixed.
Press dough into thick, flat disk. Wrap in plastic wrap. Refrigerate 4 hours, or as long as overnight.
Heat oven to 350° F. Shape dough into 1-inch balls. Roll in sliced almonds, pressing almonds into dough. Place 2 inches apart on ungreased baking sheets.
Bake 8-10 minutes, or until edges of cookies just begin to brown. Remove to wire racks; cool completely. Store cookies in airtight container up to 5 days.
Red Velvet Crinkle Cookies
Red Velvet Crinkle Cookies
YIELD: Makes 24 cookies
INGREDIENTS:
1 2/3 cups flour
1/3 cup unsweetened cocoa powder
1 1/2 teaspoons baking powder
1/4teaspoon salt
1/2cup (1 stick) butter, softened
3/4 cup granulated sugar
2eggs
1 1/2 teaspoons red food color
1 teaspoon pure vanilla extract
1/2 cup confectioners’ sugar
nonstick cooking spray
DIRECTIONS:
In medium bowl, mix flour, cocoa powder, baking powder and salt; set aside. In large bowl, beat butter and granulated sugar with electric mixer on medium speed until light and fluffy. Add eggs, food color and vanilla extract; mix well. Gradually beat in flour mixture on low speed until well mixed. Refrigerate 2 to 4 hours. Heat oven to 350° F. Shape dough into 1-inch balls. Roll in confectioners’ sugar to completely coat. Place 2 inches apart on baking sheets sprayed with nonstick cooking spray. Bake 10-12 minutes, or until cookies are puffed. Cool on baking sheets 2 minutes. Remove to wire racks; cool completely.
Ewes and Coos Felted will be at the Winter Holiday Market.
The Cinnamon Candle will be selling custom-scented soy candles at the Winter Holiday Market.
Time to shop! The historic Setauket Neighborhood House, 95 Main Street, Setauket will transform into a winter wonderland this Sunday, Dec, 10 as the Three Village Historical Society presents an indoor Holiday Market from 11 a.m. to 4 p.m. Over 30 vendors will be on hand including artist, woodworkers, makers, bakers, florists, felters and creators of all kinds offering gifts for everyone on your holiday list in a warm and cozy atmosphere.
Participating vendors include:
Alex Greco Lettering
Ally Liff Designs
AnTiAmy’s Gifts
Contessa’s Designs
Sweet Woodland Farm
Tend Coffee
The Cinnamon Candle
Dara Saol Jewelry
Finest Macarons
Clovis Outdoor Services
Dan McCarthy Wildlife Art
Ewes and Coos Felted
Grateful Bread Microbakery
Inspired Stones
Janet Kurnatowski Studio
Li Li’s Creations
Monika Botanika
OHoney Bee Farm
Old Post Candle Company
Petals, Paper & Thread
Julia Vogelle Pottery
Stormy Garden Soapworks
Sweet Legends Bakeshop
The Granola Plant LLC
The Nautical Arts Workshop
The Pot City
The Spice Cabinet
The Well Fed Family-Pampered Chef
Three Village Historical Society
Tracy Marlowe Jewelry
White Hat Silver
Wolf & Timber
Sweet Melissa’s
Cozy Knots
The Big Cheese
For more information, call 631-751-3730 or visit www.tvhs.org.
The humble donut is a treat beloved all over the world, but it takes on special significance when you make sufganiyot for Hanukkah. These deep-fried delicacies have become popular in Israel as a way to symbolize the miracle of the oil lamps that burned one day’s supply of oil for eight days in the ancient Holy Temple in Jerusalem.
Sufganiyot are traditionally filled with jelly or jam, but can also be filled with custard, Nutella, pudding, pumpkin butter, apple butter, or dulce de leche and are are also delicious plain.
Enjoy this recipe for Sufganiyot, courtesy of Martha Stewart, for your next Hanukkah celebration.
Sufganiyot
YIELD: Makes 20 donuts
INGREDIENTS:
2 teaspoons active dry yeast (one packet)
1⁄2 cup warm water (100 to 110 F)
1⁄4 cup plus 1 teaspoon sugar, plus more for rolling
2 1⁄2 cups all-purpose flour, plus more for dusting
2 large eggs
2 tablespoons unsalted butter, at room temperature
1⁄4 teaspoon freshly grated nutmeg
2 teaspoons salt
3 cups vegetable oil, plus more for bowl
1 cup seedless raspberry jam
DIRECTIONS:
In a small bowl, combine yeast, warm water, and 1 teaspoon sugar. Set aside until foamy, about 10 minutes.
Place flour in a large bowl. Make a well in the center; add eggs, yeast mixture, 1⁄4 cup sugar, butter, nutmeg, and salt. Using a wooden spoon, stir until a sticky dough forms. On a well-floured work surface, knead until dough is smooth, soft, and bounces back when poked with a finger, about 8 minutes (add more flour, if necessary). Place in an oiled bowl; cover with plastic wrap. Set in a warm place to rise until doubled, 1 to 11⁄2 hours.
On a lightly floured work surface, roll dough to 1⁄4-inch thickness. Using a 21⁄2-inch-round cutter or drinking glass, cut 20 rounds. Cover with plastic wrap; let rise 15 minutes.
In a medium saucepan over medium heat, heat oil until a deep-frying thermometer registers 350 F. Using a slotted spoon, carefully slip 4 rounds into oil. Fry until golden, about 40 seconds. Turn donuts over; fry until golden on other side, another 40 seconds. Using a slotted spoon, transfer to a paper-towel-lined baking sheet. Roll in sugar while warm. Fry all dough, and roll in sugar.
Fill a pastry bag fitted with a #4 tip with jam. Using a wooden skewer or toothpick, make a hole in the side of each doughnut. Fit the pastry tip into a hole, pipe about 2 teaspoons jam into doughnut. Repeat with remaining donuts.
One of the fastest ways to warm up when chilly temperatures set in is by enjoying hearty, hot soups at mealtime. The following recipes for “Puree of Split Pea Soup” and “Zucchini Soup with Cheddar Rusks” from The Culinary Institute of America Book of Soups make for a warming meal.
Puree of Split Pea Soup
Puree of Split Pea Soup
YIELD: Makes 8 servings
INGREDIENTS:
4 strips bacon, minced
1 medium onion, diced (about 11⁄4 cups)
1 carrot, diced (about 1⁄3 cup)
1 celery stalk, diced (about 1⁄2 cup)
1 leek, white and light green part, diced (about 11⁄4 cups)
6 cups chicken broth
2 yellow or white potatoes, peeled and diced (about 2 cups)
1⁄2 pound split green or yellow peas
1 smoked ham hock
Sachet: 1 bay leaf, 1 whole clove, 1 garlic clove, and 4 to 5 peppercorns, enclosed in a large teaball or tied in a cheesecloth pouch
Salt, to taste
Freshly ground pepper, to taste
1 cup croutons
DIRECTIONS:
Cook the bacon in a soup pot over medium-high heat until crisp and brown. Remove the bacon with a slotted spoon; drain on paper towels and set aside. Pour off all but 3 tablespoons of the bacon fat. Add the onion, carrot, celery, and leek; stir to evenly coat with fat. Cover the pot and cook the vegetables over medium-low heat, stirring occasionally, until the onion is tender and translucent, 6 to 8 minutes.
Add the broth, potatoes, peas, and ham hock. Bring to a simmer and cook over medium heat, 20 minutes, stirring occasionally. Add the sachet and simmer until the split peas are soft, about 30 minutes. Skim away any scum during simmering.
Remove the sachet and discard. Remove the ham hock and set aside to cool. When cool enough to handle, cut the ham off the bone, dice, and set aside.
Strain the soup through a sieve, reserving the liquid. Puree the solids and return them to the pot. Add enough of the reserved liquid to achieve a thick consistency. Blend well. Stir in the ham and bacon. Season with salt and pepper. Serve in heated bowls, garnished with croutons.
Zucchini Soup with Cheddar Rusks
Zucchini Soup with Cheddar Rusks
YIELD: Makes 8 servings
INGREDIENTS:
4 bacon strips, minced
2 onions, diced (about 21⁄2 cups)
4 garlic cloves, minced (about 2 teaspoons)
4 medium zucchini, diced (7 to 8 cups)
6 cups chicken broth
4 plum tomatoes, peeled, seeded and chopped, (about 1 cup)
1⁄2 cup tomato puree
4 tablespoons tarragon
2 tablespoons minced fresh basil
1⁄2 teaspoon salt, or to taste
1⁄4 teaspoon pepper, or to taste
8 cheddar rusks (see below)
DIRECTIONS:
Cook the bacon in a soup pot over medium heat until the fat is released and the bacon bits are crisp, 6 to 8 minutes. Add the onions and garlic. Cook, stirring frequently, until the onions are a light golden brown, 8 to 10 minutes. Add the zucchini, cover the pot and cook until the zucchini starts to become translucent, about 5 minutes. Add the broth, tomatoes, tomato puree, and vinegar. Bring the soup to a simmer and cook until the vegetables are very tender and the soup has developed a good flavor, 15 to 20 minutes. Add the basil to the soup, and season with salt and pepper. Serve in heated bowls, garnished with cheddar rusks.
Cheddar Rusks
YIELD: Makes 8 servings
INGREDIENTS:
8 slices French or Italian bread (1⁄2-inch thick)
1 cup grated cheddar cheese
DIRECTIONS:
Toast the bread until golden brown on both sides. Preheat the broiler. Scatter the cheese evenly over the toasted bread and broil until the cheese bubbles and begins to brown
Melville-based H2M architects + engineers collects over 750 turkeys during its 6th annual Turkey Drive. Photos courtesy H2M architects + engineers
Melville-based H2M architects + engineers collected over 750 turkeys for its 6th annual Turkey Drive on Thursday, Nov. 16, and Friday, Nov. 17.
The drive was hosted in partnership with Island Harvest, Long Island’s leading hunger relief organization, in support of its 2023 Turkeys & Trimmings Collection Campaign.
Melville-based H2M architects + engineers collects over 750 turkeys during its 6th annual Turkey Drive. Photos courtesy H2M architects + engineers
According to the U.S. Department of Agriculture, approximately 38 million Americans, including 12 million children, qualify as “food insecure,” defined as a lack of consistent, dependable access to healthy food.
Since its founding in 1992, Island Harvest has helped feed millions of Long Islanders through comprehensive nutrition programs, including programs geared toward children, families, seniors and veterans.
H2M staff collected the frozen turkeys in the east parking lot of H2M’s headquarters. As the drive concluded, H2M had surpassed its collection goal of 600 turkeys and over 300 meals, each of which was donated to Island Harvest to support a family in need. H2M also raised over $6,000 in monetary donations from a combination of individual and corporate donors as of Nov. 20.
“It’s truly an honor to partner with Island Harvest every year and play a part in their mission to end hunger on Long Island,” said H2M president and CEO Rich Humann. “I’m grateful to lead a company that places so much value on giving back to the community,” adding, “My thanks go out to the entire H2M team for their hard work and all of our donors for their generosity and good will.”
H2M is collecting monetary donations via DonorPerfect through Nov. 30. Additionally, Island Harvest will continue collecting turkeys and other Thanksgiving food items through Dec. 30.
For more information on how to support Island Harvest’s Turkey & Trimmings Collection Campaign, visit www.islandharvest.org/2023-turkey-trimmings-collection-campaign.
Focus on healthier holiday dinner options.
METRO photo
By David Dunaief, M.D.
Dr. David Dunaief
How hard is it to maintain healthy eating habits during the holidays? Even when we have the best of intentions, it’s hard to resist indulging in seasonal 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 stuffing ourselves.
Not surprisingly, Americans tend to gain weight between Thanksgiving and New Year’s Day. This is when many accumulate the greatest weight gain of the year, and most do not lose the weight they gain during this time (1). If you can avoid weight gain during the holidays, think of the possibilities for the rest of the year.
Those who are obese and sedentary may already have heart disease. Overeating during 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 planning, you can reap significant health benefits.
What can we do to turn a holiday dinner into a healthier 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.
Focus on plants
Phytochemicals (plant nutrients) called carotenoids have antioxidant and anti-inflammatory effects 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 presentation and perception
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 any benefits. Fruits are buttered and sugared beyond recognition or used as a garnish for more decadent dishes.
Other plant-based foods, like whole grains and leafy greens, 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 more appetizing. 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. Who doesn’t love poached 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.
• Season your vegetables. 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 17-year-old nephew, who has never liked cooked vegetables, fell in love with my wife’s roasted Brussels sprouts and broccoli while on summer vacation together. He texted her afterward to ask for the recipes, which are surprisingly simple. Now, he makes them for himself. Good resources for appealing vegetable dishes can be found at PCRM.org, mouthwateringvegan.com, and many other online 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 belly fat (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, here’s a simple recipe for mashed cauliflower: https://medicalcompassmd.com/post/mashed-cauliflower-recipe-vegan.
• Offer healthy snacks. Instead of laying out creamy dips, cheese platters and candies as snacks, choose whole grain brown rice crackers, baby carrots, cherry tomatoes and healthy dips like low-salt hummus and salsa. Help people choose wisely.
• Improve dessert options. Options might include dairy-free, sugar-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 good health while serving a delicious, 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 or consult your personal physician.
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