FVL FVL

Stay young and healthy

Ideas for a Healthy Thanksgiving Dinner

Thanksgiving does not have to derail your health goals. Let seasonal stars like Brussels sprouts, winter squash, green beans, apples, pears, cranberries, and pomegranate shine on your plate. Flavor dishes with fresh herbs, spices, citrus, vinegar, olive oil, nuts, and seeds instead of heavy sauces and excess sugar. Try steaming, braising, sautéing, air-frying, or baking instead of frying for lighter, vibrant dishes. Stay hydrated with plain or sparkling water and limit alcohol consumption. And if you do indulge in a seasonal favorite, do so mindfully, savoring every bite.

Starter: Kale Salad with Spiced Roasted Squash, Pomegranate, Nuts & Feta Cheese by Lotta Andonian, MS, RDN

Serves 4 as a starter
Ingredients:
• ¼ cup raw nuts (such as walnuts, pecans or hazelnuts).
• 2 cups butternut squash, peeled and cubed into 1-inch pieces (about ½ a medium squash).
• 1 teaspoon dried thyme.
• ½ teaspoon mild chili powder.
• 4 tablespoons extra virgin olive oil, divided.
• 2 tablespoons red wine vinegar, sherry vinegar, or apple cider vinegar.
• 1 large bunch kale (about 5 cups), stems removed and torn into pieces.
• ¼ cup fresh pomegranate seeds.
• ¼ cup (1 ounce) sheep or goat’s milk feta.
DIRECTIONS:
1. Preheat the oven to 350˚F (175˚C).
2. Toast the nuts for 8-10 minutes, keeping an eye on them so they do not burn.
3. Increase the temperature to 400˚F (205˚C).
4. Toss the squash with the thyme, chili powder, salt, pepper, and 1 tablespoon of olive oil.
5. Spread the squash out on a parchment-lined baking tray and roast for 40-45 minutes, until browned and cooked through. Remove from the oven and let cool.
6. Whisk the remaining 3 tablespoons of olive oil with the vinegar and a pinch of salt.
7. In a large bowl, season the kale with about 1 tablespoon of the dressing, then massage the kale until tender for 1-2 minutes.
8. Add the cooked squash, nuts, pomegranate seeds, and feta, and drizzle the remaining 2 tablespoons of dressing over the salad.
9. Toss everything to combine and adjust the seasoning to your liking.
10. Plate the salad on individual plates or on a large serving dish.

Main Course: Turkey or Plant-Based Alternatives

For a traditional Thanksgiving, use your favorite turkey recipe, prioritizing roasting over deep-frying. Choose a modest portion and be mindful of eating the skin and using large amounts of gravy, which are both high in saturated fat.

Alternatively, experiment with plant-based main courses such as a lentil loaf, vegetable lasagna, stuffed acorn squash, mushroom pot pie, or stuffed tofu “turkey.”

Side Dish: Brussels Sprouts with Garlic, Pine Nuts & Parmesan Cheese (Longevity Diet pg. 184) & Wild Rice & Green Beans with Garlic & Fresh Tomato (Longevity Diet pg. 169)

Pair your turkey with non-starchy vegetables such as Brussels sprouts, green beans, and tomatoes, along with low-glycemic, high-fiber carbohydrates like wild rice. This combination boosts fiber and nutrient intake, supports better blood sugar control, and helps with satiety.

Brussels sprouts with garlic, pine nuts, and Parmesan cheese

Ingredients:
• Brussels sprouts (250 g / ~8.82 oz)
• Garlic (2 cloves, sliced)
• Pine nuts (9 g, 1 tsp)
• Hot pepper (optional)
• Olive oil (12 mL / ~0.41 fl oz) (1 tbsp ≈ 0.5 fl oz)
• Parmesan cheese (5 g / ~0.18 oz, 1 tbsp)
• Salt and pepper
• Dark whole-grain bread (40 g / ~1.41 oz) (on the side)
DIRECTIONS:
1. Boil the brussels sprouts in salted water. Drain, reserving a little of the cooking water.
2. Transfer the sprouts and reserved water to a heated pan.
3. Add the garlic, pine nuts, and hot pepper, stirring for 2 to 3 minutes. Let the mixture rest.
4. Add the olive oil. Sprinkle with Parmesan cheese and add salt and pepper to taste.

Wild rice and green beans with garlic and fresh tomato

Ingredients:
• Wild rice (40 g / ~1.41 oz)
• Green beans (150 g / ~5.29 oz)
• Fresh tomato (150 g / ~5.29 oz)
• Garlic (2 cloves)
• Salt (add based on taste, trying to keep as low as possible)
• Olive oil (12 mL / ~0.41 fl oz) (1 tbsp ≈ 0.5 fl oz)
• Lemon
• Fresh basil
• Pepper
DIRECTIONS:
1. Cook the wild rice.
2. In a separate pot, cover the green beans with water and add the tomato, garlic, and salt.
3. When the beans are tender, add the oil and basil and let them rest for 2 to 3 minutes before serving over the rice.

Dessert: Baked Spiced Apples by Lotta Andonian, MS, RDN

A fruit-based festive treat that is delicious over ice cream, cake or pie. Leftovers are great for breakfast the next day mixed into overnight oats, chia pudding, or yogurt.

Serves 8 as a topping.

Ingredients:
• 4 apples, cores removed and diced.
• 2 tablespoons lemon juice.
• 1 teaspoon cinnamon.
• 1 teaspoon powdered ginger.
• 1 teaspoon cardamom (optional).
• 1/2 teaspoon vanilla extract (optional).
• A pinch (~1/8 teaspoon) salt.
• 1/4 cup water.
DIRECTIONS:
1. Preheat the oven to 350°F.
2. In an 8” x 8” baking dish, toss the diced apples with lemon juice (to prevent browning), the spices, vanilla extract, and salt.
3. Pour the water over the apples and cover.
4. Bake covered for 40-45 minutes until soft.
5. Serve warm or cold.

Join our NEWSLETTER

Join our newsletter and receive a free eBook directly in your inbox. You’ll also stay updated on the Foundation’s latest projects, resources, and scientific advances in disease prevention, treatment, and healthy longevity.