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Last Updated: Jul 2nd, 2008 - 21:15:22 |
(ARA) - Thanksgiving, the most American of all holidays, packs one of the biggest calorie punches of the year. Some estimates put the average Turkey Day meal at 2,500 whopping calories.
Sure, the holidays are not the most practical time to start watching what you eat, but for 58 million overweight Americans, no day is a day off from dietary responsibility.
The good news is that this holiday, you can have your pumpkin pie and eat it too. According to chef faculty at The Art Institutes, with a few smart choices, ingredient substitutions, and a nice walk around the block between courses, you can get through the day without turning the clock back on weight loss.
For Chef Kyle Shadix, a culinary instructor with The Art Institute of New York City, one of the most effective ways to combat T-day overindulgence is to not let yourself starve before the turkey carving begins. “Never head to a meal you know is going to be big on an empty stomach,” he says. Instead, nibble on crudités and low fat dips using yogurt or fat free sour cream as a base. Once the main course is set out, scope out the selections, says Chef Shadix, and choose wisely.
If you’re preparing the big feast, it’s easier to control the calories. ”A healthy, holiday proportion is two-thirds vegetables, fruits, whole grains and beans to meat,” says Chef Shadix. Try steaming vegetables. Use whole grains and dried fruits for stuffing, and cook it separately so it doesn’t absorb fat and drippings from the turkey.
Suggest taking a walk after the turkey and before the pie. According to Chef Shadix, a nice walk gives the body a chance to catch up and tell you you’re full before you start on desserts.
Culinary instructor Chef Massimo Bosco of The Illinois Institute of Art – Chicago likes to prepare turkey medallions instead of a huge bird. “Medallions are inch or half-inch horizontal cuts made from a tenderloin,” says Bosco. He uses a marinade of fresh herbs, garlic and olive oil, and cooks them on a grill.
Bosco says the grilled taste is a wonderful flavor balance to the sweetness of the sweet potato and parsnip puree, and cranberry, peach and apple compote side that he serves with the meal. According to Bosco, turkey medallions are a lean Thanksgiving alternative, as well as being quick and easy to prepare. “In addition to a great, unexpected flavor, grilling eliminates the endless cleanup of roasting a large bird,” he says.
Chef Chris Lauderdale, assistant academic chef director and registered dietician at The Art Institute of California – Orange County, does not believe that one day of overindulging in great food will hurt your weight or your health. And having a great time with family and friends actually benefits your health.
“Traditional Thanksgiving dinner is actually quite low in fat to start with,” he says. However, he does have a few suggestions that will make the meal more delicious and even a little healthier.
Reinvent a Thanksgiving favorite like yams, Lauderdale says, “by skipping the marshmallows and butter.” Instead, he says, buy small sweet potatoes or yams, bake them like potatoes, and fill them with Smart Balance and reduced-fat sour cream. According to Chef Lauderdale, “reduced fat dairy products are excellent these days, and use all-natural fat replacements.”
As an unexpected accompaniment to the usual Thanksgiving fare, Chef Lauderdale serves a beet salad with bleu cheese and balsamic vinaigrette. “I meet a lot of people who say they hated beets until they tried this salad. Beets are high in vitamins and antioxidants, and olive oil is a monounsaturated fat (it reduces your cholesterol). Bleu cheese is very flavorful, so not a lot is needed to get the effect,” he says.
Last but not least, if you’re watching calories, choose your beverages wisely. Drinks can be loaded with calories. Chef Joseph LaVilla, assistant academic director for culinary arts at The Art Institute of Phoenix, and a certified sommelier, suggests looking for wines with a low alcohol percentage.
“Anywhere from 7 to 9 percent is considered low,” he says. German wines, says LaVilla, tend to have lower alcoholic content. LaVilla is not a fan of low calorie beer. Instead, he suggests trying a dark beer like Guinness which is low in calories and rich in taste.
More lean Thanksgiving tips include:
* For creamy mashed potatoes, try Smart Balance, a blend of trans-fat free oils and non-fat half and half.
* In a standard stuffing recipe, substitute two cups of the bread with a cup of cooked bulgur and a cup of cooked wild rice for great texture and flavor.
* Go ahead and have a slice of pumpkin pie. It’s high in Vitamin A and fiber. However consider making your own crust. Commercial crusts are loaded with bad-for-you trans fats.
* Skip the gigantic turkey and buy the smaller size – this automatically makes you serve smaller portions
Courtesy of ARA Content
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