Recipes for a healthier Thanksgiving

Do you want to hear something scary? The average person consumes between 3,000 – 3,500 calories on Thanksgiving day. Oh my goodness! That is A LOT of calories for just ONE day. That means the average person consumes enough calories to equal a pound in just one day. To look at it from another perspective, to lose a pound you need to omit 3,500 calories from your diet.

On a regular basis most people should consume 1,500 – 2,000 calories per day.

Thanksgiving is only once a year, so it’s OK to go off our diets a wee bit. You can still enjoy mounds of turkey, veggies and stuffing, just be sure to make good choices. If you are going to gorge yourself on food perhaps you should consider skipping dessert or drinking water instead of a cocktail or wine. Make sure to double up on your veggies, not your apple pie.

I know that readers enjoy recipes. Check out these delicious HEALTHY Thanksgiving recipes.

Roasted Turkey and Vegetables

Surrounded by fresh herbs and roasted veggies, your turkey breast is sure to be succulent and flavor-rich, but very low in calories and fat – only about 120 calories and 1 gram of fat per three-ounce serving. The perfect Thanksgiving celebration for both taste buds and heart!

Makes 24+ servings

Ingredients:

6 to 8 pounds of turkey breasts, skins and bones removed

Marinade:

1 cup red wine

2 Tablespoons paprika

2 white onions, chopped

2 cups fresh orange juice

¼ cup fresh grapefruit juice

1 cup water

2 stalks celery, chopped

2 Tablespoons chopped garlic

2 bay leaves

1 Tablespoon salt-free lemon pepper

1 Tablespoon dried oregano

1 Tablespoon chopped fresh thyme leaves

1 Tablespoon minced fresh rosemary

1 Tablespoon chopped fresh sage leaves

Mirepoix (the French name for a combination of vegetables):

3 carrots, chopped into large pieces

4 white or yellow onions, chopped into large pieces

1 head of celery, chopped into large pieces

2 heads of garlic, chopped

Directions:

- In a food processor, combine all turkey marinade ingredients and puree.

- Use mixture to marinate turkey breasts for at least 1 hour.

- Remove turkey breasts from marinade and drain. In a large nonstick skillet on high heat, sear breasts on both sides until golden brown, about 2 minutes per side.

- In a large roasting pan, place mirepoix. Place turkey breasts on top. Cover with aluminum foil and bake at 275° for 2 ½ hours.

- Remove cover and bake at 375° until done. (For nicely moist turkey breasts, a meat thermometer should register no more than 175°.)

- Save drippings from pan to make gravy (see next recipe).

Gravy

Ingredients:

Drippings/vegetables from the turkey roasting pan

1 pint vegetable stock (low-sodium)

1 Tablespoon fresh chopped thyme leaves

3 Tablespoons balsamic vinegar

2 Tablespoons tomato paste

2 Tablespoons cornstarch dissolved in 2 tablespoons cold water

Directions:

- In a small saucepan on medium heat on the stove, reduce all ingredients, except cornstarch mixture, by about half (about 20 minutes).

- Thicken with cornstarch mixture. Strain and serve.

A mouth-watering Turkey dinner would not be complete without cranberry sauce. I love this recipe for Orange Cranberry Salsa. Mmm! Yummy!

Orange Cranberry Salsa

What jazzy flavor in this salsa – and no added salt. What a difference compared to many salsas on supermarket shelves, which can ratchet up 200 milligrams or more of sodium per serving. Our Pritikin salsa is a winner for both palate and blood pressure.

Serves about 12 (2 tablespoons per serving)

Ingredients:

1 cup chopped cranberries (fresh or frozen)

1 Tablespoon frozen apple juice concentrate

2 oranges, segmented and chopped

1 tomato, diced

½ teaspoon chopped garlic

Half of red onion, finely chopped

Half of jalapeno pepper, finely chopped

1 teaspoon chopped fresh dill

1 teaspoon chopped fresh cilantro (optional)

Directions:

- In a small saucepan, cook cranberries and apple juice concentrate on medium heat until the cranberries begin to break down, about 5 minutes. Let cool.

- In a large bowl, combine cranberry mixture and all remaining ingredients and mix well, using a spoon.

Let sit for 15 minutes in refrigerator. Serve with turkey or any type of poultry.

These delicious recipes come to you courtosey of Chef Anthony Stewart, Executive Chef at Pritikin Longevity Center & Spa.

Chef Anthony Stewart has won accolades worldwide, including five gold medals in top culinary competitions, for his masterful use of foodstuffs like fresh seafood and tropical fruit from his native Jamaica. When not in the kitchen, he’s in the classroom, and has inspired thousands of Pritikin guests “to have some fun!” www.Pritikin.com.