Creating a Healthy Stuffing or Dressing

As the holidays approach, large dinners are probably already being planned. Turkey and dressing is a stable at many Thanksgiving dinners, for example. However, more and more people are trying to eat healthier. These same people may cringe as they think of the holidays and specifically holiday dinners. You can still eat healthy, though. Turkey, for example, is lower in fat that most other meats and perfect for those on a diet. In addition, it contains a decent amount of iron, zinc, and B vitamins. The stuffing or dressing, however, can help to blow that diet. Before we go any further, though, I must tell you the difference between stuffing and dressing. Stuffing is actually stuffed into the cavity of the bird, hence the name. Dressing is cooked outside of the bird, usually baked in the oven. Now that we have that out of the way, it is time to figure out how you can make your stuffing or dressing a bit healthier and more diet-friendly.

Choose a healthier base
Most stuffings/dressings are made with bread. If you like bread in your stuffing/dressing, opt for breads made with whole grains or with whole wheat flour. You can also substitute wild rice for the bread. Rice is lower in calories, plus it is gluten-free, making it a good choice for those with celiac disease. In addition, rice has a decent amount of fiber. (Brown rice is better than white, and wild rice is better than both.)

Add healthier ingredients to flavor
Instead of adding fat from your turkey to moisten your stuffing/dressing, use a stock instead. [Refer to my article on the Health Benefits from Making Your Own Stock.] Also, opt for an egg substitute to use as a binder rather than a whole egg. Of course, you can add any type of vegetables and/or nuts to your stuffing/dressing to add extra flavor and crunch. I personally prefer English walnuts, celery, and red onions. You might want to add chestnuts, pecans, or walnuts. Cauliflower can be good in your stuffing/dressing, too. Consider adding some fruit, as well. Think dried apricots, cranberries, or raisins. You can even add pineapple for a tropical twist. (By the way, my mother always added oysters to her stuffing, which was the only way I would eat oysters when I was younger. You might also be interested in checking out some of my Thanksgiving Dinner Recipes.)

Use less sodium and more herbs and spices
There is really no reason to use a lot of salt to season your stuffing/dressing if you use herbs instead. Of course, sage is traditionally used in stuffing/dressing; however, you can also add garlic, dried basil, celery seed, ground allspice, thyme, and/or even crushed red peppers. Oh, and do not forget the crushed black pepper. Also, toss in some chopped fresh parsley when your stuffing/dressing is done.

Opt for dressing rather than stuffing
As I explained at the beginning of this article, there is a difference between stuffing and dressing. Stuffing soaks up the juices -- including the fat -- from the turkey as it cooks. This can, naturally, add more fat to your diet. By making dressing instead of stuffing, you avoid this extra fat.

You can still enjoy the holidays and eat well without destroying your diet. Just tweak your traditional dinners a little and make healthier choices. Your waistline will thank you.

Reference:

Rogers, Jean, ed. The Healing Foods Cookbook. Emmaus, PA: Rodale Press, 1991.