It’s amazing how a joyful celebration like Thanksgiving can become so stressful. We start out looking forward to a special time with family and friends and end up getting caught up in preparing a huge feast, surrounded by perfect decorations, in a spotless house. With all our expectations, it’s no wonder we often end up exhausted and too stressed to enjoy ourselves and those around us.

A few simple changes can equal a little more health and happiness.  And the changes don’t require throwing out tradition or undergoing an extreme makeover. The goal is to establish healthier habits that help to reduce stress and bring the real meaning of the holiday back into focus.

Subtle holiday makeovers are good for much more than your physical and mental health. They can have a very positive impact on both your household budget and the environment as well. Here are six win-win strategies to consider as you begin to plan for your family’s upcoming Thanksgiving holiday.

For an easier Thanksgiving dinner:

Get others involved in planning, preparation, and clean up: Sit down together and decide how each person is going to help with the festivities. Find out what foods they really want to have.

Cook your specialties and let others help with the rest: Prepare foods and dishes from scratch that you really enjoy. Buy the rest pre-made at the store or let your guests help by bringing their special dishes and treats.

For a greener Thanksgiving celebration:

Enjoy some local foods:  Take advantage of local produce, like apples and squash, that may still be available and in season.

Use natural or edible decorations: Skip expensive flowers or one-time throwaway centerpieces. Enjoy a festive fall basket of fruits and nuts or let the kids create a dried arrangement from your yard. 

For a healthier Thanksgiving holiday:

Have more fruits and veggies - and smaller desserts: Serve brightly colored produce, like a fruit tray as an appetizer and a baby spinach salad with dried cranberries or cherries.  Serve more fruit and veggie side dishes to encourage consumption of healthy produce.  Make the pie slices half their usual size.

Plan fun physical activities: Move away from just watching football on TV. Start a flag football game for everyone at a nearby park.  Check out any local walk/runs that may be in the area on Thanksgiving morning or go for a family walk /jog following your Thanksgiving meal.

While the traditional side dishes are, well, traditional and expected, don’t be discouraged from trying something a little out of the ordinary, yet delicious.  Check out the following recipes for something a little different to bring to the table this Thanksgiving.

(Source:  Eat Right Montana, www.eatrightmontana.org/eatrighthealthyfamilies.htm 

Garden Orchard Salad
Yield: 4 servings
1 1/2 cups raw broccoli florets, chopped coarsely
1/2 cup raw grated carrots
1/2 cup raw cauliflower, chopped coarsely
1/2 cup chopped apple, cored and diced but not peeled
1/4 cup sliced green onion
1/2 cup nonfat vanilla yogurt
1/4 cup chopped dry-roasted, unsalted peanuts

Wash your hands and work area.
Mix all ingredients together in serving bowl.
Cover and refrigerate for 2 hours or more to allow flavors to blend. Serve cold.
Cover and refrigerate leftovers within 2 hours.

Nutritional Information per ≤ cup serving: 110 calories, 5g fat, 1g saturated fat, 0mg cholesterol, 35mg sodium, 12g carbohydrate, 3g dietary fiber, 8g sugars, 5g protein.

Original recipe from Sept/Oct 2001 Nutrition Spotlight, K-State
Research and Extension Department of Human Nutrition

Jicama, Orange, and Onion Salad
Makes 4 servings

2 cups torn dark green lettuce leaves
2 navel oranges, peeled and thinly sliced
4 red onions, thinly sliced
1 cup peeled and julienne-sliced jicama
1/3 cup orange juice
1/2 tsp light olive oil or vegetable oil
1 Tbsp finely chopped fresh cilantro
1/4 tsp chili powder

In a large salad bowl, place torn lettuce.
Cut orange slices into quarters; toss into lettuce with onion and jicama.
For dressing, shake together all ingredients in a shaker jar; toss with salad.

Nutrition Information: 110 calories, 1 gram total fat, 25 grams carbohydrate, 3 grams protein, 6 grams fiber, 0 milligrams sodium, 0 milligrams cholesterol.

Courtesy of the Centers for Disease Control and Prevention website.  For more recipes and access to the recipe’s full nutritional profile, visit www.cdc.gov 

Rice with Raisins and Carrots
Makes 4 servings
≤ cup chopped green onions or scallions
1 Tablespoon salad oil
2/3 cup uncooked white or brown rice (not instant)
1 1/3 cups broth, low fat, low sodium (beef, chicken, or vegetable)
teaspoon black pepper
1 cup raisins
2 medium raw carrots cut into thin slices

Wash your hands and work area.
In a saucepan with a lid, cook onion in oil until soft.
Stir in rice, broth, and pepper.
Cover and simmer over low heat for 15 minutes.
Sprinkle raisins and carrots on top of rice.
Cover and cook for about 15 minutes more.
Serve hot.
Cover and refrigerate leftovers within 2 hours.

Nutritional information per ≤ cup serving: 170 calories, 3.5g fat, 0.5g saturated fat, 0mg cholesterol, 45mg sodium, 30g carbohydrate, 2g dietary fiber, 8g sugars, 4g protein.

Source: K-State Research and Extension, Fix It Fresh! Fruits and Vegetables Recipes Series.

Breakfast – A Bright Beginning

Wednesday, October 28

Noon to 1:15 p.m.

Fee: $5.00

K- State Research and Extension, 1216 North 79th

Street, Kansas City, Kansas

Don’t be a breakfast-skipper statistic!  To gain a better understanding of the “why’s” of the first meal of the day, to learn quick-fix healthy strategies, and walk away with fun recipes and sample tasty dishes, attend the Knowledge at Noon session presented by the Wyandotte County Master Food Volunteers. Advanced registration required by calling 913-299-9300.

Reported by Lori Wuellner, Wyandotte County Extension Agent, Family and Consumer Sciences

K-State Research and Extension, 1216 N. 79th Street, Kansas City, KS 66112

phone: 913-299-9300     fax: 913-299-5108     email: lwuellne@ksu.edu