Guide to a Healthy, Lower-Fat Thanksgiving

Thanksgiving is a wonderful holiday. It is a holiday of family, of pounds, of friends, of pounds, of fantastic food, of pounds, of football, of pounds, well, you get the picture. Thanksgiving is the holiday in which most of us worry about gaining weight. According to ACE Fitness (www.acefitness.org), a typical Thanksgiving meal has 3,000 calories and an average of 229 grams of fat. As if those numbers alone aren't sickening enough, they don't take into account the amount of leftovers that most of us ingest in the days following the meal. My family and I have made changes to some of the traditional Thanksgiving dishes, using similar ingredients in a non-traditional way, in an effort to keep the pounds off on the holiday. What follows are several healthy options that keep Thanksgiving on your table, but not on your waistline.

For an appetizer:

Forget the mini pizzas, cocktail franks, phyllo squares filled with cheese, and all the other fat-filled appetizers. Here's a healthy, low-fat alternative:

Mozzarella/Tomato Stackers

Serves: Up to you

Prep Time: 2-3 minutes

Ingredients:

Part-skim mozzarella cheese

Fresh tomatoes, medium size

Fresh basil

Balsamic Vinegar

Directions:

Layer on plate, starting with the cheese. Add slice of fresh tomato. Repeat once. Garnish with basil on top and serve with a splash of balsamic vinegar. These make a beautiful platter for appetizers or served individually on the center of a plate.

For side dishes:

Instead of sweet potato casserole made with butter, milk/cream, and topped with mini-marshmallows, try:

Baked Yam Pieces

Serves: 8

Prep Time: 15-20 minutes

Ingredients:

6 medium to large yams, peeled and rinsed (make sure you've cut the ends off)

4 tsp. of ground white pepper

3 ¼ tsp. of salt

4 Tbsp. Olive oil

Optional: My family adds a touch of onion powder for an extra kick!

Directions:

Preheat the oven to 350 degrees. While you're waiting for the oven to warm up, spread the olive oil evenly in the bottom of two 9x13 baking dishes.

Cut the yams into medium sized pieces, about an inch thick. Place the cut-up pieces into both baking dishes, distributing evenly. Roll them around in the olive oil, so that the pieces have a coating.

Sprinkle the salt and pepper over the potatoes.

Bake for 1 hour, or until tender to a fork's touch. If you bake both trays at once, it may take a little longer. Keep a close eye on this while it's baking. Enjoy!

We always have a salad at Thanksgiving; here's one recipe I get asked for every year. It's extremely healthy, filled with fiber, vitamins, and antioxidants, and it tastes good!

Berry Salad

Serves: 8-10

Prep Time: Less than 5 minutes

Ingredients:

2 bags of spinach or spinach-mixed lettuce

1 tub of low-fat feta cheese

2 containers of seasonal berries (in summer we use blueberries and blackberries, in winter strawberries and raspberries)

Directions:

Layer the salad in a bowl with the feta cheese and berries. Make sure to save a few berries with which to garnish the top. Serve cold. Best when served with either plain balsamic vinegar, or fruit vinaigrette.

This recipe is a personal favorite of mine, though my family isn't as fond of asparagus as I am. I love this and make it not just for Thanksgiving, but often as a side dish when we have company.

Steamed Asparagus

Serves: 8

Prep Time: 5 minutes

Ingredients:

2 bunches of asparagus

Optional topping: Garlic Butter

2 Tbsp. of butter

½ tsp. of minced garlic

Directions:

Wash and trim the asparagus.

On the stove, place a pot with water to boil. Place the steamer basket with the first bunch of asparagus in pot and cover. Do not boil for more than 10 minutes. The asparagus is done when the color turns from dark green to brighter green. The asparagus should not be crisp when done, nor should it be stringy.

While it's cooking: In the microwave, melt 2 Tbsp. of butter and the ½ tsp. of minced garlic in a bowl for 20 seconds. Mix well when it is done. This is delicious brushed over the asparagus, and saves a lot more fat and calories than if the asparagus were sautéed in the garlic butter. A minimal amount of this topping, brushed over the asparagus, adds a delicious zest.

For dessert:

Instead of a calorie and sugar-laden finish to a wonderful meal, try this:

Guilt-free (almost) Pumpkin Pie

Serves: 6

Prep Time: 10 minutes

Ingredients:

½ cup of skim milk

1 can of pumpkin puree (15 oz.)

1 package of instant vanilla pudding, sugar-free

½ tsp. of nutmeg

½ tsp. of pumpkin pie spice

Fat-free Cool Whip, 8 oz. tub

Directions:

In a large mixing bowl, combine the milk, pumpkin puree, and the pudding mix. Add both spices, and then stir in half of the Cool Whip, gently. Mixture will be slightly thick. Pour into a pie plate. Top with remaining Cool Whip, and refrigerate until set (usually one hour).

Have a wonderful Thanksgiving meal!