Find a balance for all who feast.
Thanksgiving is often synonymous with meat and carbs — so what does that mean for dinner guests following meatless or gluten-free diets? Well, it doesn’t have to spell boring salads or a plate of green beans and only green beans, says Sarah Krieger, a registered and licensed dietitian nutritionist in St. Petersburg, Florida, and a spokeswoman for the Academy of Nutrition and Dietetics. “You want them to feel like part of the celebration,” she says. “If you give them a salad, they’re going to feel like they’re not part of the group.” Try these Thanksgiving alternatives for guests who follow a gluten-free, vegetarian or vegan diet:
Appetizers for all!
“What’s nice overall about Thanksgiving is it’s a vegetable-heavy meal,” Krieger says. An autumn vegetable like butternut squash is a safe bet for vegans and vegetarians, and it’s gluten-free. Consider making a soup with olive oil, onions, garlic, curry paste, apple juice and sage. Other options include hummus and sliced or whole raw vegetables, or shrimp and cocktail sauce. Be sure the ketchup in the cocktail sauce is gluten-free, says Sara Haas, a registered and licensed dietitian nutritionist and chef in Chicago who’s also a spokeswoman for the Academy of Nutrition and Dietetics. Avoid mini quiches or other frozen appetizers unless they’re specifically labelled gluten-free, she adds.
Gluten-free main dish
If you’re gluten-free and going as a guest, “consider bringing a turkey breast that you know is gluten-free,” Haas says, adding that the bird can be cooked at home and reheated at your dinner destination. Otherwise, rest assured that most turkeys are gluten-free, Haas says. Just check the label to be sure. The gravy doesn’t have to be complicated. Collect the pan juices from the turkey roasting pan, and add 2 tablespoons of sweet rice flour or cornstarch, plus water, milk or wine, salt and pepper.
Gluten-free sides
Don’t fret. Potatoes, butter and milk are gluten-free, and most grocery stores now stock gluten-free mixes for cornbread. If stuffing is on your mind, and you want it on your plate, too, reach for gluten-free bread and broth. Consider roasting Brussels sprouts or cooking quinoa with mushrooms or butternut squash for additional gluten-free sides. “For those who are used to eating the same old stuffing and mashed potatoes, maybe they’ll be willing to try some more vegetables,” Krieger says about guests who aren’t required to restrict their diet. One healthier alternative to the butter-covered mashers is baking potatoes with parsley and herbs, plus a drizzle of olive oil, says Angela Ginn-Meadow, a registered dietitian in Baltimore, Maryland, and a spokeswoman for the Academy of Nutrition and Dietetics.
Vegan/vegetarian main dish
You say turkey, but your brother-in-law might say Tofurky. For meat-free company at the table, consider replacing turkey with the American vegetarian version, which is a blend of wheat protein and organic tofu. Use vegetable broth instead of chicken broth, but be careful about what kind of bread you use for broth. Some breads contain eggs and dairy, Haas explains: “One option would be to make it yourself following your preferences and bring to share.”Roasted acorn squash filled with wild rice, dried fruit and vegetables such as carrots and celery are also healthy alternatives to meat and stuffing. Another option is a vegan Shepherd’s pie packed with veggies and savory lentils, Krieger says.
Vegan/vegetarian sides
Green beans are great unless they’re cooked with ham or bacon. If beans are a bore, though, experiment with Brussels sprouts, cabbage or turnips, and add a bit of vinaigrette dressing for flavor. “Go crazy [with vegetables],” Krieger says. “I have to pick and choose because there are so many options.” Cranberries might be a good addition for those seeking sweeter sides. Just be wary of gelatin, Haas says, which isn’t vegan or vegetarian-friendly. Ginn-Meadow says some vegans can still enjoy macaroni and cheese if it’s made with a cheese alternative and thickened with corn starch and soy milk.
Desserts for every diet
Low-sugar desserts are always better than the traditional pumpkin pie, Haas says. Try baked pears topped with fresh spices. “It’ll taste amazing, but don’t use five-year-old ginger from the back of the cabinet,” she says. “It won’t have any flavor. You’ll want to use very fresh spices.” The rationale is it will not only taste better, but fresh spice discourages taste buds from desiring more sugar. Note that when you roast fruit, the natural sugars will eliminate the need to add brown sugar or honey, Haas says. Consider adding walnuts or peanuts to the baked fruit, unless someone has a nut allergy.
Don’t overdo it.
“The biggest challenge for people during the holiday season is overeating,” Ginn-Meadow says. Aim to follow the plate rule: At each meal, your plate should be half filled with fruits and vegetables, one-quarter filled with protein, one-quarter filled with grains and a glass or cup of dairy, if your diet allows. Portions should be no larger than a fist size, she says. For more ideas on recipes for any diet, Haas recommends visiting the official site of the American Academy of Nutrition and Dietetics, the Celiac Disease Foundation for gluten-free options or the Vegetarian Resource Group.
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Thanksgiving on a Gluten-Free, Vegetarian or Vegan Diet originally appeared on usnews.com
