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By ANIELLY ROCHA
Soon, sweet autumn scents will fill our homes, like pumpkin pie shudders on the counter or succulent turkey dishes cooked in our ovens.
How often do we think about nutrition in our Thanksgiving side dishes?
Thanksgiving is not just about filling our stomach with food. It is also about bringing loved ones together around a table, celebrating our grateful hearts for the people of our lives and our bodies in perfect health. We do not have to sacrifice tradition and taste when we replace certain ingredients with more nutrient dense ingredients.
According to the American Heart Association, halving the amount of salt and replacing it with more spices and flavored herbs promotes healthy blood pressure. Replacing saturated fats such as butter for olive oil will also promote heart health. The Academy of Nutrition and Dietetics recommends replacing whole grains processed with refined processed grains in order to strengthen dietary fiber.
Most importantly, adding a lot of seasonal vegetables is a great way to make your side dishes lighter and more nutritious.
Popular Thanksgiving activities include squash, pumpkin and sweet potatoes.
The first things to do: why should we eat our orange vegetables?
1. fiber
Pumpkin seeds contain about 1.7 grams of dietary fiber per ounce. Squash themselves contain only 50 calories per cup, with 3 grams of fiber. The American Diabetes Association recommends the use of dietary fiber because they help prevent blood sugar from rising and falling. Fiber also allows you to stay full longer and contributes to regularity.
2. vitamin A
A cup of your favorite orange vegetables contains almost double the recommended daily intake of vitamin A. It is the most popular to promote good vision; However, it is also essential for maintaining healthy skin, neurological function and more.
3. Potassium
Pumpkins are rich in potassium (even more than bananas), making it a great snack after workout to help balance your electrolytes after a sweaty session.
Now that we know the incredible health benefits, here are some lighter Thanksgiving side dishes that everyone around your Thanksgiving table will like.
Hearty stuffing of quinoa
10 people, the preparation lasts 10 minutes, the cooking time is 30 minutes
INGREDIENTS:
• 2 cups of tricolor quinoa or a variety of your choice
• 4 cups of vegetable broth
• 6 cups sweet potato or butternut squash finely diced
• 1 large shallot, diced
• 3 cloves garlic minced
• 2 tablespoons of olive oil
• 1 tablespoon dried thyme
• 1 tablespoon dried rosemary
• 2 teaspoons of dried sage
• 1 teaspoon of cinnamon powder
• 1 teaspoon of red pepper flakes, optional
• 1 teaspoon of salt and pepper
• ½ cup chopped pecans
• 2 tablespoons of cider vinegar
• 1 tablespoon fresh rosemary, chopped
• 1 tablespoon fresh thyme, chopped
• Optional supplements: ½ cup dried cranberries, 1 to 2 finely chopped apples
DIRECTIONS:
1. Add quinoa and broth in a large saucepan. Bring to a boil, cover and simmer for 10 to 15 minutes until all broth is absorbed. Remove from heat, stir with a fork and let cool while you prepare the remaining ingredients.
2. While cooking quinoa, preheat the oven to 400 ° F.
3. Mix your sweet potatoes (or squash) in dice, the shallot and garlic in a large bowl. Add the spices, salt and pepper, then add a drizzle of oil and mix. Transfer to a baking sheet and bake for 15 to 20 minutes, turning halfway through cooking.
4. Assemble the stuffing by combining cooked quinoa, potatoes and pecans in a large bowl. Mix and add apple cider vinegar, rosemary and thyme. Mix to combine. Taste and adjust seasonings as needed.
Adapted from: www.simplyquinoa.com/quinoa-stuffing-recipe/
Mashed cauliflower
For six people, cooking takes 30 minutes
INGREDIENTS:
• 1 cauliflower with big head (about 1.5 kg), broken into bunches
• 1 cup grated parmesan, divided
• 1/3 cup of half-half cream reduced in fat
• 1 tablespoon of butter with olive oil
• ½ teaspoon of pepper
• Fresh chopped parsley, optional
DIRECTIONS:
1. Place 1 inch of water and cauliflower in a large saucepan and bring to a boil over high heat. Cook covered for 10 to 12 minutes or until tender. Drain.
2. Crush the cauliflower to the desired consistency. Stir in ½ cup cheese, cream, butter and pepper. Sprinkle with remaining cheese and, if desired, parsley.
Adapted from: www.tasteofhome.com/recipes/mashed-cauliflower-with-parmesan/
Rocha is a Dietetic Trainee at Bluffton University, Ohio State University Extension, Hancock County.
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