A Healthy Twist on Thanksgiving Classics

Thanksgiving is a day of comfort and celebration. Gathering with friends and family, cooking and eating seasonal foods, and simply relaxing with loved ones are wonderful ways to unwind and feel gratitude for the day.

Like most holidays, and especially on Thanksgiving, the food tends to become the focal point of the day. Unfortunately, most of the traditional food is not exactly healthy, and neither are the large portion sizes we all tell ourselves are okay for one day. To help make your Thanksgiving healthier, try these new twists on your favorite Thanksgiving classics:

Turkey Turkey is a relatively healthy meat. It is lower in fat than most other meats, with more nutrition, so no need to replace it! Just trim as much of the fat as you can from the body (marinating turkey in brine can help to make up for any lost juiciness). Rather than slathering your turkey in salt and butter, or using a sugary glaze, use a rub of herbs and spices to add flavor. The following ingredients make a great turkey rub:

- Minced shallots

- Minced garlic

- Fresh sage

- Thyme leaves

- Fresh ground black pepper and sea salt

Leave the skin on for moisture during cooking, but peel it away before serving. A slow roast will help the turkey retain moisture. Carve portions small enough so that each piece is about the size of a deck of cards. In the roasting pan, surround the outside of the turkey with chopped carrots, celery and other veggies to add to your stuffing later.

Stuffing Stuffing is the perfect dish to combine carbohydrates, fruits and vegetables. To keep it healthy, reduce the amount of bread you use, and substitute quality whole grain bread for white bread. Once you remove some of the bread, add more onion, carrot, celery, nuts, dried cranberries, apples and parsnips. These will boost the flavor, nutrition and substance of the stuffing. As with the turkey, use very little or no salt (avoid bouillon cubes, which contain hidden MSG) and maximize flavor with herbs.

Mashed Potatoes Ah, the ultimate comfort food. For some, it's difficult to imagine mashed potatoes without a pool of butter and sour cream. But you can get creatively healthy with potatoes and still keep the taste. If you use brown or red skins, leave the peel on for nutritious value. To make the potatoes creamy, add a low fat milk or Neufchatel cheese (a low fat version of cream cheese). As an alternative, try using nutrient-laden sweet potatoes rather than regular white potatoes. You don't need to load them up with sugar and marshmallows! Instead, use cinnamon and apple sauce to keep sweet potatoes moist and appealing to everyone. No matter what type of potato you use, opt for herbs and spices rather than fats and table salt. If you still use white potatoes for your Thanksgiving feast, add some garlic, fresh ground pepper and basil for an excellent flavor combination.

Squash The easiest way to prepare squash is to roast it. After roasting, mashed squash can be used in place of added sweetener and butter. Try roasting cubes of squash in the broiler in a baking pan with an inch of water. Toss the roasted squash with olive oil and herbs, and then add in an unpeeled chopped carrot, other types of squash and sweet onion to add color, taste and vitamins and minerals.

Green Bean Casserole Mom always made her green bean casserole with canned goods, but there is a healthier way to approach this Thanksgiving staple. It might take a bit more time to prepare, but the intact nutrition content and reduced sodium and preservatives will be worth the extra effort. Use fresh green beans that you can blanch in heated water on the stove - do not overcook. In place of the traditional canned condensed mushroom soup, make your own sauce with a low fat cream or milk and fresh mushrooms. If you must use canned, get the low sodium variety. To make your dish more interesting, healthy and crunchy, replace the traditional fried onions with almond slivers.

Gravy You can skip the packaged gravy and make it fresh. Use turkey drippings, water and either flour or corn starch to thicken. This should reduce sodium and add less fat and calories than store-bought gravy.

Cranberry Sauce Cranberries are a nutritious fruit found on most every Thanksgiving table, but they are not always prepared to optimize their health benefits. This year, go easy on the sugar in your cranberry sauce, and zest an orange to add to flavor. You can also incorporate cranberries into other parts of the Thanksgiving menu, such as stuffing (see above).

Autumn Salad A green salad is an easy way to work fresh vegetables into the menu, and is one dish that doesn't take up time and space on the stove top. Start with a bed of fresh spinach, hearts of romaine and other greens, and build a colorful autumn salad with dried cranberries, walnuts, carrots, boiled potatoes, eggs and green beans. Finish it off with a simple citrus orange vinaigrette.

Dessert You don't have to make the whole meal a sacrifice to healthy eating, as dessert is a staple of Thanksgiving! Try a new pie and those bored with tradition will thank you. Autumn pies like cranberry apple or sweet potato pie may earn as many fans in your house as plain old pumpkin or gooey pecan pie. Carrot or zucchini cake prepared with whole wheat flour and Neufchatel instead of cream cheese will earn you rave reviews from the dessert lovers, while keeping the calories in check.

General tips to keep in mind on Turkey Day are to eat slowly, start with a small portion, limit wine and beer drinking, and go for a family walk after dinner. It's fine to indulge every now and then, and the holidays are no exception, but you shouldn't expect to put on weight, either. Following this Thanksgiving plan should leave you feeling trim and energized for a bright and early Black Friday!

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