Thanksgiving marks the beginning of an extended holiday season - a bit of a marathon, if you will - one that extends well into 2025 for those of us in south Louisiana. Our New Year's celebrations will be closely followed by the Super Bowl (hosted in New Orleans this year) and a lengthier carnival season culminating on March 4, Mardi Gras day.
You might think of Thanksgiving as a day of culinary indulgence, but it's important to recognize that our health is not defined by one day, and certainly not by a single meal. But there is a way we can use Thanksgiving to help set the tone for a wellness-centered season. Starting off the holidays with a positive mindset gives us the opportunity to blend tradition with wellbeing, so we can finish the holiday marathon on a strong, healthy note.
Inherently healthy, delightfully delicious
Thanksgiving brings a cornucopia of naturally nutritious foods that make it practically effortless to create a holiday spread that's festive, nutritious and delicious.
A beautifully roasted turkey, of course, remains the centerpiece of many Thanksgiving tables. Whether you prefer white meat or dark meat, both are lean sources of protein and are naturally low in saturated fat - as long as you remove the skin.
Pair your turkey with seasonal classics like grilled asparagus, roasted carrots or sweet potatoes. Add interest to a platter of roasted brussels sprouts with a drizzle of balsamic glaze and add color to the feast with a vibrant beet and orange salad. For those watching carbs, try using cauliflower rice in that beloved broccoli cheese casserole. Or skip to the end of this article for an Eat Fit-approved cauliflower 'risotto' that has become one of my all-time favorite side dishes.
Embracing guests' needs
Taking the time to understand and accommodate the nutritional needs of your guests can make all the difference in how they remember your Thanksgiving celebration. Whether it's gluten intolerance or a preference for vegan dishes, making the effort to adjust your menu -- or even just part of it -- can show your guests how much you care.
Adapting recipes to fit these needs doesn't have to be complicated. Small adjustments - like preparing a side of gluten-free gravy, making a batch of mac and cheese with chickpea pasta or offering a vegan butter alternative - can make a big difference.
Spirit-optional holidays
While we're in the 'something for everyone' conversation, consider expanding your beverage offerings to include alcohol-free options that are festive and inclusive to ensure everyone has a glass to raise. Our latest book, "CRAFT: The Eat Fit Guide to Zero Proof Cocktails" provides an array of options and inspiration for elevated cocktails that are zero proof - and low sugar.
Focus on what really matters
Ultimately, Thanksgiving is about gratitude, family and friendship. Regardless of what's on the table, the holidays are an opportunity to spend time with those we care about, sharing stories and making memories that last far beyond the season.
Healthier by the book
For those looking to spice up holiday meals with innovative, healthy recipes, our "Eat Fit Cookbook" offers a range of options, from gluten-free sides to sugar-free desserts. And for your holiday toasts, "CRAFT: The Eat Fit Guide to Zero-Proof Cocktails" provides delightful drink recipes that everyone can enjoy. Visit ochsnereatfit.com to take advantage of a 10% discount on both books with promo code ADVOCATE at checkout.
Wilted Kale + Roasted Cauliflower Risotto by Dakota Restaurant
(gluten-free, low carb)
Makes 6 servings
* 1 tablespoon olive oil
* 2 tablespoons minced garlic
* 2 cups grated raw cauliflower or store-bought riced cauliflower
* 2 cups chopped raw kale
* ¼ teaspoon sea salt
* 1½ teaspoons black pepper
* ½ cup unsalted vegetable broth
* ½ cup 2% plain Greek yogurt
* ½ teaspoon chopped fresh basil
* ½ teaspoon chopped fresh thyme
* 1 teaspoon chopped fresh parsley
* ¼ cup Parmesan Reggiano
* 1 tablespoon butter
In a medium skillet over high heat, heat oil until almost smoking. Add garlic and cauliflower and sauté until lightly caramelized. Reduce heat to medium. Add kale and season with salt and pepper. Cook until kale is partially wilted. Stir in broth, yogurt, basil, thyme, and parsley. Simmer until heated through. Remove from heat and fold in Parmesan Reggiano and butter. Serve immediately.
Per serving: 90 calories, 6 grams fat, 2.5 grams saturated fat, 160 mg sodium, 5 grams carbohydrate (4 grams net carbs), 1 gram fiber, 1 gram sugar (0 added sugar), 5 grams protein
Molly Kimball, RD, CSSD, is a registered dietitian with Ochsner Health and founder of Ochsner's Eat Fit nonprofit initiative. For more wellness content, tune in to Molly's podcast, FUELED Wellness + Nutrition, and follow @MollykimballRD and @EatFitOchsner on social media.