Thanksgiving Survival Food Swaps

Posted at: 11/13/2012 4:25 PM

Thanksgiving is a time to celebrate family with traditional foods.  But just because those foods are traditional, it doesn’t mean they have to be higher in calories!  Your Hy-Vee Registered Dietitian, Jen Haugen, will showcase some easy ways to substitute flavorful ingredients for your traditional recipes on your Thanksgiving table.  Lighten the load of the meal so you can still afford dessert!

Survival Mode Strategies

  • Do you know the average calorie intake for a Thanksgiving meal?  Jen will share that average and what it would take to burn all those extra calories.
  • Everyone has their favorite recipes at Thanksgiving, and Jen will share 5 simple ways to health-ify your much loved recipes.
  • If you are looking for a new favorite stuffing, Jen will share her favorite whole grain variety with fall flavors.
Apple Cranberry Quinoa Stuffing
Serves 6 (1 cup each)

What you need:
1 cup low sodium vegetable stock
1 cup apple cider
1 teaspoon fennel seed, lightly crushed
1 cup quinoa
2 tablespoons olive oil
1-1/4 cups diced celery
1-1/4 cups diced onions
2 Granny Smith apples, cored and finely chopped (leave the peel on)
Salt and pepper to taste
½ cup dried cranberries
2 tablespoons chopped fresh thyme
1 tablespoon finely chopped fresh sage
½ cup chopped pecans

What you do:
1.    Preheat oven to 350 degrees.  In a medium saucepan, bring the vegetable stock, apple cider and fennel seed to boiling over medium-high heat.  Add quinoa, cover and return to boiling.  Simmer, covered, until all liquid is absorbed, about 15 minutes.
2.    Meanwhile, heat olive oil in a large skillet over medium heat.  Sauté celery, onions, apples, salt and black pepper in hot oil for 5 minutes or until slightly softened.  
3.    Combine quinoa and sautéed vegetables and fruit.  Stir in cranberries, thyme, sage and pecans.  Bake for 30 minutes or until heated through.

Check out www.hy-vee.com for more delicious recipes.
Jen Haugen represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community.  Jen is a member of the Academy of Nutrition and Dietetics.