Add these Thanksgiving superfoods to your holiday table

Thanksgiving won’t look the same this year for most of us. While many of the familiar faces will not be sitting around our holiday table, the familiar foods probably will be. While Thanksgiving often gets a bad rap for being associated with the start of “weight-gain season,” the majority of the Thanksgiving foods we tend to eat are often very healthy. And they are loaded with good nutrition. Of course portion control and method of preparation matter, but you CAN enjoy a festive holiday dinner without packing in the calories. And it’s only one meal, so don’t fret it if you even want to enjoy a (slim) slice of pumpkin pie.

Here are my favorite Thanksgiving superfoods to enjoy this year.

Turkey

Turkey is a great source of protein without being high in saturated fats. The best choice is roasted breast meat with the skin removed.

Butternut squash

I am a fan of winter squash, including butternut squash which is super tasty—and filling. One cup cooked butternut squash contains only 80 calories, over 6 grams of fiber, and is also rich in beta carotene, vitamin C, and potassium. It tastes great roasted, lightly sautéed in olive oil, or pureed into a soup. I enjoy it as a filling side dish on Thanksgiving and I save the left overs for a filling and nutritious afternoon snack.

Sweet potatoes

Sweet potatoes are chock full of beta carotene and a good source of fiber, vitamin C, and potassium, a true nutrition powerhouse. I love making roasted sweet potato wedges tossed with a drizzle of olive oil, cinnamon, and nutmeg.

Turnip greens

Greens such as turnip greens, bok choy, and kale are super nutritious and delicious. Turnip greens are one of my favorites: These greens are chock full of nutrients including vitamin K, beta-carotene, vitamin C, folate, potassium, iron, and fiber. They are also high in calcium and contribute to bone health; one cup cooked contains nearly 200 mg calcium. Sauté them with a little olive oil and garlic, and you are good to go.

Brussels sprouts

A member of the Brassica family, Brussels sprouts is a good source of vitamin C and fiber. Here’s how I enjoy them: drizzle with some olive oil and maple syrup, and roast at 400° for around 20 minutes or until cooked.

Cranberry sauce

Cranberries themselves are very healthy–low in sugar while being rich in nutrients and fiber. Cranberry sauce (especially store bought varieties), however, tend to be very high in added sugar. The key to a healthier cranberry sauce is to use fruit and spice to add sweetness. Try using fresh cranberry, orange juice, and cinnamon instead of sugar. You can also put cranberries into salads and stuffing. Fresh cranberry relish is also very flavorful and lower in sugar.

Happy holidays and stay safe my friends!