Sally’s top four nutritious foods for Thanksgiving

Thanksgiving can be a time to eat healthy. By limiting or eliminating the gravy and potatoes and buns and starting off with a pumpkin soup followed by a tasty roasted turkey with cranberry sauce and wilted spinach, cruciferous vegetables or baked squash you can have a delicious, hearty meal without guilt. Here are my top four foods for a healthy Thanksgiving feast.

1. Turkey!

Skinless turkey breast is one of the leanest forms of protein. Turkey also offers a rich array of nutrients, particularly niacin, selenium, vitamins B6 and B12, and zinc. These nutrients are heart-healthy and valuable in helping to lower the risk for cancer. Although white meat is lower in saturated fat and calories, dark meat has the edge in iron content.

2. Pumpkin

Pumpkin is technically a fruit, which like melons, belongs to the gourd family. The two carotenoids found in pumpkins – beta-carotene and alpha-carotene – are particularly potent phytonutrients. Beta-carotene specifically from food (as opposed to in supplement form) helps prevent many diseases, including lung cancer. Carotenoids have also shown great promise in their ability to lower rates of heart disease. Carotenoid consumption also decreases the risk of cataracts and macular degeneration.

Pumpkin is also a rich source of fiber. Even canned pumpkin with its creamy consistency provides 5 grams of fiber in just half a cup. Moreover, canned pumpkin is one of few foods that is actually more nutritious than fresh! This is because canned pumpkin puree (not pie filling) has been cooked down to reduce the water content. At only 83 calories per cup, it offers more than 400 per cent of the recommended intake of alpha-carotene, 300 per cent of the recommended intake of beta-carotene, and almost half of the iron requirement for adult men and post-menopausal women.

3. Cranberries - a popular remedy for treating cystitis, cranberries contain components that interfere with the adherence of bacteria to the lining of the urinary tract. Other compounds found in this fruit have been found to inhibit plaque-causing bacteria in the mouth which causes tooth decay and gum disease. Cranberries also promote powerful anti-cancer activity and can combat kidney stone foundation.

Make your own cranberry sauce this Thanksgiving.

8 oz. of fresh or frozen cranberries. 1 unpeeled orange. 1 cup apple or grape juice. Place the cranberries and the orange pieces and juice in a food processor and process until evenly chopped. Add a few drops of liquid stevia or raw honey if more sweetener is needed. Store in fridge.

4. Greens or cruciferous vegetables: greens beans, Brussels sprouts, cabbage, broccoli, spinach

There are a number of studies demonstrating an inverse relationship between spinach consumption and cardiovascular disease, a host of cancers, age-related macular degeneration, and cataracts.

Spinach and other dark green leafy vegetables contain carotenoids, antioxidants, Coenzyme Q10 (spinach and broccoli are the only vegetables with significant amounts), B vitamins and minerals. Spinach is also a major source of vitamin K.

Wilted spinach

1 tsp olive oil

2 tsp minced garlic

4 cups fresh spinach leaves

Minced fresh flat-leaf parsley

2/3 cup long grain white or brown rice, cooked

2 tbsp flaxmeal

In a large sauté pan, heat oil over medium heat and cook the garlic, stirring for one minute, or until softened but not browned. Add the spinach and continue cooking until the greens wilt. Remove from heat and keep warm.

Toss the rice with the flaxmeal and divide among 4 warmed plates. Spoon 1 cup wilted spinach along with slices of turkey.

Take a small plate (you can always go back for more) and enjoy. Eat healthy and eat well! Happy Thanksgiving everyone.