Simplify Thanksgiving

By Sandra Meyerowitz, MPH, RD, LD

Make this Thanksgiving get together the best ever, but without any stress. Choose simple recipes with lots of flavor. That way you will be able to enjoy your time socializing with friends and family instead of scurrying around the kitchen.

Thanksgiving is rooted in tradition, especially surrounding food choices. This can be a cook's blessing. Take the same good ‘ole classics and use them again. Family recipes are a great resource for this holiday. Some modifications for health reasons may be warranted (to lower fat or sodium content, for example), but otherwise keep it simple and stick with the tried and true. Don't have any old family recipes? Then borrow some from friends and colleagues. People love sharing these!

When planning your meal, remember to keep it nutritionally balanced between all the food groups — grains (whole grains are best), fruits, vegetables, dairy, and protein. Between turkey, sweet potatoes, cranberry sauce, and stuffing or another grain you have most areas covered without blinking. And the dairy group can be covered by adding in some cheese or milk to one of your recipes or serving milk to drink.

Roasted Pumpkin Seeds

A light appetizer or snack for all ages. Instead of margarine and salt, try cooking spray and parmesan cheese, or a sprinkle of any favorite spice. This is a great way to use up all the seeds you pull out of the pumpkins that get carved. Also a great way to get your kids cooking!

Preparation time: 5 minutes Cook time: 45 minutes

• 1 cup pumpkin seeds
• 2 tablespoons low fat margarine, melted
• Pinch of salt

Mix seeds, melted margarine and salt in a bowl to coat. Place seeds on a baking sheet, one layer thick. Bake for 45 minutes on 300 degrees.

Nutritional Information: 65 calories, 2 grams protein, 6 grams carbohydrate, 4 grams fat, less than 1 gram saturated fat, 0 mg cholesterol, 123 mg sodium, 0 grams fiber

Shopping List:

• Pumpkin seeds or whole pumpkin
• Low fat margarine
• Salt

Herb Roasted Turkey Breast*

A wonderful meal for special occasions or for Sunday dinner that lasts for weekday lunches and quick dinners.

Preparation time: 10 minutes Cook time: 2 hours 30 minutes

• 1 (5 1/2 pound) turkey breast, fresh or frozen, thawed
• 4 teaspoons McCormick® Italian Seasoning
• 2 teaspoons McCormick® Season-All® Seasoned Salt
• ¾ teaspoon McCormick® Ground Black Pepper
• 1 cup water

Preheat oven to 350 degrees. Place turkey breast on rack in shallow roasting pan. Combine next 3 ingredients. Spread seasoning mixture under skin and over surface of turkey breast. Roast 2 – 2 1/2 hours or until internal temperature reaches 170 degrees. Loosely tent with foil for first hour. Remove foil; add water to pan. Baste occasionally with pan juices. Remove turkey breast from oven. Let stand, loosely covered with foil for 15 minutes. Transfer to platter or carving board. Serves eight.

Nutritional Information: 394 calories, 74 grams protein, 8 grams fat, 2 grams saturated fat, less than 1 gram carbohydrate, less than 1 gram fiber, 219 mg cholesterol, 454mg sodium

Shopping List:

• Turkey breast
• McCormick® Italian Seasoning
• McCormick® Season-All Seasoned Salt
• McCormick® Ground Black Pepper

*Reprinted with permission from McCormick®. Any typographical errors are the responsibility of the author and not McCormick®. For more recipes go to www.mccormick.com

Baked Sweet Potato Sticks

These are a great snack, appetizer and vegetable for the kids. Instead of sticks, you can cut thin slices and have sweet potato chips.

Preparation time: 15 minutes Cook time: 40 minutes

• 1 tablespoon olive oil
• ½ teaspoon paprika
• Eight sweet potatoes, sliced lengthwise into quarters (or eighths if you like them thinner)

Preheat oven to 400 degrees. Lightly grease baking sheet with olive oil cooking spray. In a large bowl, mix olive oil and paprika. Add potato sticks, and mix by hand to coat thoroughly. Place on baking sheet and bake 40 minutes. Serves eight.

Nutritional Information: 149 calories, 2 grams protein, 2 grams fat, less than 1 gram saturated fat, 32 grams carbohydrate, 4 grams fiber, 13 mg sodium

Shopping List:

• Olive oil
• Paprika
• Sweet potatoes

Saffron Barley Pilaf

Super easy, super colorful!

Preparation time: 5 minutes Cook time: Less than10 minutes

• 1 tablespoon olive oil
• ½ cup sliced leek
• 1 clove garlic, minced
• 3 cups cooked quick cooking barley
• 1 medium red bell pepper, cut into strips
• 1/3 cup dry white wine
• 2 tablespoons grated parmesan cheese
• 1/8 teaspoon crumbled saffron threads (or ½ teaspoon dried tarragon for alternative flavor)
• ¼ teaspoon pepper

In large saucepan, sauté leeks and garlic in oil over medium high heat about 1 minute. Stir in barley, red pepper, wine, parmesan cheese, saffron and pepper; mix well. Cook until heated through. Serves six.

Nutritional Information: 173 calories, 5 grams protein, 25 grams carbohydrate, 4 grams fiber, 5 grams fat, less than 1 gram saturated fat, 6 mg cholesterol, 155 mg sodium

Shopping List

• Olive oil
• Leek
• Garlic clove
• Barley
• Red bell pepper
• White wine
• Parmesan cheese
• Saffron
• Pepper

Sandra Meyerowitz, M.P.H., R.D., L.D., is the owner of Nutrition Works, a health promotion company specializing in weight loss, disease prevention, and wellness and sports nutrition. She can be reached at 502-339-9202.