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Michele Jacobson / Nutrition Posts

9 Ways To Make Your Holiday Meals Healthier, Tastier & More Interesting, Too!

Posted in Food, Health & Wellness

When we sit down at the holiday table to stuff ourselves, it doesn’t necessarily have to be with unhealthy food; nor do we necessarily have to stuff ourselves! (Think Japanese diet.) It is possible to have a menu that is distinctly “Thanksgiving,”  but also one that is infinitely healthier than last years. Try these suggestions on for size, and see how easy it is to make them fit into your traditional holiday fare. They’ll spark some interesting dinner conversation as well!

1 – Salads are an easy jumping off point because you’re already starting with fresh vegetables. This year, make them greener, make them organic, and throw some nuts in for added crunch and nutritional punch. Let your guests know that daily nut consumption has been linked to less weight gain over time)! And instead of store bought dressings – full of artificial ingredients and stabilizers – put some extra virgin olive oil and balsamic vinegar on the table. Lots of health benefits to that, too!

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2 – Buy great Bread: real, whole-grain, rustic bread! And while you’re at it, put some bowls of extra virgin olive oil on the table for dipping! You can even spice one dipping bowl up with herbs and hot pepper flakes, and keep the other one…well, virgin. Let your guests do a taste test to see which one they prefer. You’ll never go back to sliced white and margarine again. Thank goodness.

3 – It turns out that the two most widely used methods of turkey preparation in the U.S. – roasting and deep-frying – are virtually equal in nutritional statistics. Either way, a pastured or free-range bird is always preferable as it’s been raised on a diet that is natural for the bird. (See this blog post for help making sense of supermarket labels on poultry.)
And ditch that gravy that comes in a can or jar; many contain upwards of twenty ingredients! With a pan of natural turkey drippings sitting right on the counter, there’s no reason to use anything unnatural.

 

Print Recipe
3 from 1 vote

Natural Turkey Gravy

Ingredients

  • 2 cups pan drippings
  • 3 tbsp fat, i.e. olive oil or butter
  • 3 tbsp flour
  • salt and pepper, to taste
  • fresh or dried herbs, to taste; i.e. thyme

Instructions

  • Combine in a sauce pan, stirring until smooth. 
  • Listen to your guests say "Mmmmm."
  • Return that can or jar of gravy. 

4 – Sweet Potatoes are such nutritional powerhouses – chock full of vitamin A, beta-carotene, B-6, iron, potassium and fiber – that it’s a shame to bathe them in sugar and marshmallows! Scrub them, wedge them, spice them up and roast them! Use olive oil, salt, pepper, fresh garlic and thyme or curry powder, cumin, cinnamon and sea salt or search out your own recipe. They’ll shine like orange jewels!

5 – Olive Oil Mashed Potatoes

These are not your grandmother’s Mashed Potatoes…they’re better, and better for you too!

I’m a big fan of olive oil for health benefits and flavor, and that’s the secret ingredient in these potatoes. Furthermore, if you have a vegan guest at your table, these will fit the bill nicely.

Print Recipe
3 from 1 vote

Olive Oil Mashed Potatoes

Author: Michele Jacobson, CN

Ingredients

  • Potatoes
  • Good quality olive oil
  • Salt and pepper, to taste
  • Garlic cloves, if desired

Instructions

  • Peel, cube and boil the potatoes in salted water, as usual. (If you like Garlic-Mashed, simply add a few cloves to the water with the potatoes.)
  • When the potatoes are fork-tender, drain, reserving about an inch of water in the bottom of the pot with the potatoes. (You'll also need to catch some of the potato water in a cup or bowl at the sink, for later usage.)
  • A hand blender is needed for this part, but it's worth having one (and not just for potatoes!). Using olive oil instead of butter and/or milk, blend the potatoes with an up and down motion. Give them a stir, making sure you've gotten all the lumps. You can add a bit more olive oil or a bit of the cooking water to achieve the desired consistency.
  • Season with salt and pepper, to taste. 

That’s it. Trust me, these potatoes can’t be beat!

 

6 – Whatever vegetable you choose, make sure you can see that it’s really a vegetable! Yes, I know you’re attached to that string bean casserole…but with all the highly processed ingredients you add to it, it hardly qualifies as one. This year, why not try taking fresh string beans and sauteing them with garlic and oregano? Or toss them with slivered almonds? Tell your guests if they’re organic beans – it’ll make them feel special! Don’t bury your vegetables, showcase them!

 

 

7 – It wouldn’t be Thanksgiving without the Cranberry Sauce, but you can certainly have cranberry sauce without the high fructose corn syrup! If canned cranberry sauce is what you have in your pantry, toss it right now!
It’s quick and easy to make fresh cranberry sauce. My favorite way to prepare it is to boil the cranberries with water and organic sugar to taste (wow, they’re tart!), and then add orange segments, walnuts and mint. Talk about a superfruit…you can really taste it! If you must buy it in a can, please search out organic. High fructose corn syrup, for a myriad of negative health reasons, is also a genetically modified product, something we definitely don’t want to give thanks for.

Olive Oil: What You May or May Not Know

Posted in Food, Health & Wellness

What You May Know About Olive Oil

Olive Oil is the king of healthy fats.  It is a polyunsaturated fat that is heart-healthy, anti-inflammatory, anti-oxidant, and cholesterol-lowering. Many researchers credit olive oils protective effects for the cardiovascular health benefits associated with the Mediterranean diet.


In April, 2013 The New England Journal of Medicine found that consuming four or more tablespoons of olive oil per day, along with adherence to a Mediterranean diet, was conducive to an inverse association with cardiovascular disease (heart attack, stroke or death from cardiovascular causes). Furthermore, adding nuts to the mix of olive oil and Mediterranean diet strengthened the findings.
Just six months after this study was released came the November, 2013 recommendation from the American Heart Association and the American College of Cardiology that more Americans need to be on statins (cholesterol lowering medication) in order to reduce their risk of coronary heart disease. Wouldn’t you rather “be on” more olive oil instead?

Raw Milk: To Drink or Not To Drink?

Posted in Food, Health & Wellness

Is This Heaven? No, It’s An Organic Blueberry Field!

Posted in Food, Health & Wellness

I’ll willingly skip a day at the beach or a sail around the lake…for me it’s worth the hour long drive and the simmering heat to be out there in the fields – picking buckets of delectable, sweet and tart, sun-warmed, OMG I just can’t eat enough of these super-fruits: organic blueberries.

 

Truly, every sense is heightened during this most pleasurable of summertime activities. The fact that most people buy blueberries icy cold at the supermarket, and then eat them by the handful from a punnet* is wrong, all wrong. Blueberries are best eaten one at a time, sun-kissed off the bush. Dusky and bright, each one explodes in your mouth with a warm, juicy POP! 

At the organic blueberry farm where I regularly pick each July – Emery’s Certified Organic Blueberry Farm in New Egypt, New Jersey** – there are 20 acres of blueberry bushes spread out in all directions. Amidst the rows of high bushes you are surrounded by the scent of summer, the faint buzz of baby bees, and the laughter of children a few rows over. If you get your timing just right – early morning; mid-week – you can sometimes get the blueberry field almost entirely to yourself. One year it was only me and another lone picker just a few rows over. After a while I realized he was quietly reciting bible verses to himself. “Peculiar,” was my initial thought. But then I realized, what could be more apropos? This field is just heavenly.