Quite simply, the majority of the food we see on Thanksgiving starts out healthy. By “starts out”, I mean when the food was in its whole form. For example, mashed potatoes. Potatoes are rich in vitamins and minerals, however when we start to add butter, cream, heaps of salt, that potato dish is no longer considered healthful. Another example could be, pumpkin pie. What is Thanksgiving without pumpkin pie? Pumpkin in and of itself is highly nutritious, but again, when we add dairy, butter, refined sugar and flour, that nutrient dense pumpkin is no longer.
I imagine this is starting to get really depressing. Who wants to give up their delicious Thanksgiving traditions? I know that I don’t! I want to offer suggestions on how you can still make yummy dishes with just a few minor ingredient changes.
Refined flours –> almond flour, coconut flour, brown rice flour, chickpea flour (garbanzo bean),
Refined sugar –> coconut sugar, date sugar, agave syrup, maple syrup
Oil –> look for: unrefined/virgin/cold pressed (quality oil)
Dairy –> almond milk, coconut milk, cashew milk, etc.
Egg –> ground chia seed, ground flax seed *combine 1 tbsp. seed, 3 tbsp. water
Butter –> coconut oil *1:3/4 ratio, pureed avocado *1:1 ratio
There seems to be a pattern here… do you see it? Plants! I highly encourage ingredient swaps. It’s a great opportunity for you to incorporate more nutritious plants into your meals. Below, are links to a few of my go-to holiday recipes. I recommend giving them a try. I think you will be pleasantly surprised. Happy Holidays! http://sweetsimplevegan.com/2016/11/date-sweetened-pumpkin-pie/
*you can substitute the recommended arrowroot powder for cornstarch and the raw cashews for a plant-based milk
Author: Maggie Vogelsang, Copyright 2017, Sullivan Personal Training LLC