Thanksgiving dishes get lightened up | The Honolulu Advertiser

Comment, blog & share photos

Thanksgiving dishes get lightened up | The Honolulu Advertiser | Hawaii's Newspaper

Posted on: Thursday, November 20, 2008

SHAPE UP
Thanksgiving dishes get lightened up

It's coming — one of the most exciting eating experiences of the year — Thanksgiving. We asked leading nutritionists, chefs and cookbook authors to pass along a few tasty, healthier makeovers of traditional Thanksgiving recipes. Here's what we've found.

MELANCAULI BABY (CURRIED CAULIFLOWER SOUP)

Healthy Recipe by Janet and Greta Podleski, authors of "Eat Shrink & Be Merry" (Granet Publishing, 2005).

1 tablespoon butter or olive oil

2 cups thinly sliced leeks (about 2 large)

2 teaspoons minced garlic

4 cups small cauliflower florets

1 1/2 cups peeled, cubed sweet potato

1 1/2 teaspoons curry powder

1 teaspoon ground cumin

4 cups chicken or vegetable broth

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 cup cooked brown rice

1 cup evaporated 2-percent milk

1/2 cup packed shredded light Swiss cheese (2 ounces)

Heat butter in a large, nonstick soup pot over medium heat. Add leeks and garlic. Cook and stir until leeks begin to soften, about 3 minutes.

Stir in cauliflower, sweet potato, curry and cumin. Cook and stir for 1 more minute. Add broth, salt and pepper. Bring mixture to a boil. Reduce heat to low, cover and simmer for 12 to 15 minutes, until vegetables are tender.

Transfer half the soup to a blender and puree until smooth. Return pureed soup to pot with remaining soup and mix well. Stir in cooked rice, milk and Swiss cheese. Heat soup for 1 more minute. Serve hot.

Makes 8 servings.

Nutritional Information: (10 ounces) 142 calories, 3.7g fat, 20 g carbs, 3 g fiber, 8 g protein, 16 mg cholesterol, 448 mg sodium

QUINOA, LEEK AND CHERRY STUFFING

Healthy recipe by Dani Spies, health and food coach and fitness trainer, www.danispies.com.

1 tablespoon extra virgin olive oil

2 cups halved and sliced leeks (about 2 large)

2 cups sliced celery (about 4 stalks)

2 cloves of garlic, chopped

Salt and pepper to taste

2 cups quartered cremini mushrooms

1/2 cup dried cherries, roughly chopped

1 tablespoon poultry seasoning

2 cups cooked quinoa

1/4 cup freshly grated Parmesan cheese

Zest of one large orange

1/3 cup fresh chopped parsley

Heat olive oil over medium-high heat in a large saute pan. Add leeks, celery, garlic and season with some salt and pepper. Saute for 5 to 7 minutes or until veggies are just tender.

Stir in mushrooms, cherries, poultry seasoning and another hit of salt and pepper and cook for another 4 to 5 minutes or until everything is tender.

Toss in quinoa and Parmesan and mix well. Stir in the orange zest and fresh parsley, and taste to be sure it doesn't need more seasoning.

Note: If stuffing seems a little dry, add some liquid. You could use some of the juice from the orange or any kind of broth you have on hand.

Makes 6 servings.

Nutritional Information: (3/4 cup or 6 ounces ) 194 calories, 4.8 g fat, 34 g carbs, 3.9 g fiber, 6.2 g protein, 3 mg cholesterol, 103 mg sodium

CRANBERRY ORANGE RELISH

Healthy recipe by Jonny Bowden, author of "The Healthiest Meals on Earth" (Fair Winds Press, 2008).

4 cups fresh cranberries, or 2 (8-ounce) bags frozen/unsweetened, thawed and rinsed

2 oranges, peeled and halved

2/3 cup raw honey, or more or less to taste

In a blender or food processor, blend the cranberries, oranges and raw honey until a juicy relish is formed. Before serving, set aside for at least 2 hours to allow the flavors to meld.

Makes 12 servings.

Nutritional Information: (2 tablespoons) 83 calories, no fat, 25 g carbs, 0.5 g protein, 2 g fiber

Charles Stuart Platkin is a nutrition and public-health advocate, and author of "Breaking the FAT Pattern" (Plume, 2006). Sign up for the free Diet Detective newsletter at www.dietdetective.com.

Sponsored by:

Comment, blog & share photos