Thanksgiving Recipes and Meal-Planning Tips

As the holiday season approaches, Thanksgiving is the perfect opportunity to try new and healthy recipes on family and friends. The Cancer Project has a variety of high-fiber, low-fat recipes that can be added to your Thanksgiving spread. The key is to incorporate fresh seasonal fruits and vegetables into your recipes and to keep your recipes simple. Tips like using vegetable broth in place of oil or creamed cashews in place of dairy in soups make for tasty, yet healthy versions of traditional favorites. For more tips like this, click here.

The Green Bean Walnut Pate, Three Bean Salad, and Stuffed Dates recipes are perfect for entertaining parties as these can be made into sample-sized portions and then served that way, most easily.

Thanksgiving Menu

Appetizer: Green Bean Walnut Pate

Salad: Three Bean Salad

Soup: Autumn Vegetable Bisque

Main Dish: Stuffed Eggplant

Side Dish: Parsnip Mashed Potatoes

Dessert: Stuffed Dates

Green Bean Walnut Pate

Serve this classic “meaty” spread on a bed of lettuce garnished with tomatoes, or as a spread for whole-grain crackers, matzo, or bread. Tofu, as opposed to more processed soy products, are more nutrient dense and are rich in omega-3 fatty acids.

Makes about 2 cups

3 tablespoons vegetable broth, more if needed

1 large onion

2 cups steamed green beans, cooled and coarsely chopped

1/2 pound firm tofu, rinsed

1 cup walnuts, chopped

Pinch of ground allspice

Salt and pepper

Heat vegetable broth in a skillet over medium-high heat. Add onion and sauté until dark brown and caramelized, about 30 to 60 minutes. If onion sticks to the pan, add more broth. Slice tofu into thick slabs and simmer in enough water to cover for 10 minutes. Drain well and transfer to a bowl. Cool then mash. Combine tofu, onion, green beans, and walnuts in a food processor, and process into a smooth paste. Season with allspice, salt, and pepper to taste. Chill thoroughly before serving.

Per tablespoon: calories: 36; protein: 1g; carbohydrate: 2g; fat: 3g; sodium: 40mg; cholesterol: 0mg; fiber: 1g

Recipe from Jo Stepaniak, found in Dr. Neal Barnard’s book Breaking the Food Seduction

Three Bean Salad

This traditional salad is quick to make and keeps well. For a quick meal, serve it on a bed of romaine lettuce leaves with a slice or two of whole-grain bread. This makes a colorful addition to your dinner table and the tart sweetness from the vinegar and herbs is sure to please your guests.

Makes six 1-cup servings

1 15-ounce can kidney beans, drained

1 15-ounce can garbanzo beans, drained

1 15-ounce can green beans, drained

1/4 cup finely chopped red onion

1/4 cup finely chopped fresh parsley

1/2 cup cider vinegar

1/4 cup seasoned rice vinegar

3 garlic cloves, pressed or minced

2 tablespoons chopped fresh basil, or 1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/2 teaspoon dried marjoram

1/4 teaspoon black pepper

Place drained beans in a large bowl with onion and parsley. In a separate bowl, stir together vinegars, garlic, herbs, and black pepper. Add to beans and toss to mix. Chill 2 to 3 hours before serving if time permits.

Per 1-cup serving: calories: 174; fat: 1.6 g; saturated fat: 0.2 g; calories from fat: 8.2%; cholesterol: 0 mg; protein: 9.2 g; carbohydrates: 31.1 g; sugar: 5.7 g; fiber: 7.2 g; sodium: 456 mg; calcium: 65 mg; iron: 3.2 mg; vitamin C: 7.7 mg; beta carotene: 281 mcg; vitamin E: 0.4 mg

Recipe from Jennifer Raymond, found in Dr. Neal Barnard’s book Food for Life: How the New Four Food Groups Can Save Your Life

Autumn Vegetable Bisque

Simple root vegetables are elegant in this creamy soup. With a large variety of root vegetables in season, this recipe will become an autumn favorite. Pumpkins, sweet potatoes, and carrots contain an abundance of carotenoids, antioxidants found in bright orange fruits and vegetables that have cancer-fighting properties.

Makes about 2 1/2 quarts

3 tablespoons vegetable broth

1 medium onion, chopped

1 large leek, rinsed well and sliced

1 teaspoon crushed garlic

4 cups water

4 cups peeled and chopped root vegetables (use a mixture of turnips, parsnips, rutabaga, and carrots)

2 tablespoons dried parsley

1 teaspoon salt

1/2 teaspoon black pepper

2 cups fortified plain soy- or rice milk

2 tablespoons white wine vinegar or fresh lemon juice

1/4 cup chopped fresh chives or green onions for garnish

Heat vegetable broth in a large soup pot. Add onion, leek, and garlic, and sauté 8 to 10 minutes. Add water, root vegetables, parsley, salt, and black pepper, and bring to a boil. Reduce heat, cover, and cook 45 to 60 minutes, stirring occasionally. Remove from heat and stir in nondairy milk. Mix well, then stir in vinegar or lemon juice. Blend in batches in blender or food processor until completely smooth. Warm gently until heated through. Do not boil. Garnish each serving with some of the chives or green onions.

Per 1-cup serving: calories: 66; fat: 1.9 g; saturated fat: 0.3 g; calories from fat: 25.5%; cholesterol: 0 mg; protein: 2.6 g; carbohydrates: 10.6 g; sugar: 3.7 g; fiber: 2.2 g; sodium: 281 mg; calcium: 92 mg; iron: 1.2 mg; vitamin C: 8.3 mg; beta carotene: 1028 mcg; vitamin E: 1.2 mg

Recipe from Jo Stepaniak, found in Dr. Neal Barnard’s book Breaking the Food Seduction

Stuffed Eggplant

As eggplant is one of the heartier vegetables, it makes for a great focus to the Thanksgiving meal. If there are a lot of children at the table in your family, opt for the smaller sized eggplants at your market or grocery store. The bell peppers in this recipe provide a boost of vitamin C.

Makes 3-4 servings

3 small eggplants

3 tablespoons vegetable broth

2 medium onions, chopped

2 garlic cloves, minced

2 green bell peppers, diced

1 teaspoon salt

3 tablespoons fresh parsley, finely chopped

1/4 teaspoon dried basil

1 1/2 cups tomatoes, chopped

1/2 cup wheat germ

1/2 cup walnuts, chopped

Slice each eggplant in half lengthwise, and scoop out the insides, leaving a 1/4 inch thick shell. Set shells aside.

Coarsely chop the insides, then heat the vegetable broth in a large skillet, and add the chopped eggplant, onions, garlic, and bell peppers. Cook over medium heat, stirring often, until the eggplant begins to soften, about 10 minutes (add a small amount of water if necessary to prevent sticking).

Add the salt, parsley, basil, and tomatoes and simmer until the eggplant is tender when pierced with a fork. Divide the mixture among the 6 eggplant shells.

Preheat the oven to 350 F.

Combine the wheat germ and chopped nuts, and sprinkle evenly over the eggplant shells. Place the shells in a nonstick or oil-sprayed baking dish and bake until the shells are tender, about 45 minutes.

Per 1/2 eggplant: calories: 193; fat: 8.5 g; saturated fat: 1.2 g; calories from fat: 39.6%; cholesterol: 0 mg; protein: 4.9 g; carbohydrates: 29.1 g; sugar: 12.2 g; fiber: 7.4 g; sodium: 229 mg; calcium: 43 mg; iron: 1.7 mg; vitamin C: 43.9 mg; beta-carotene: 327 mcg; vitamin E: 2.4 mg

Recipe from Jennifer Raymond, found in Dr. Neal Barnard’s book Food for Life: How the New Four Food Groups Can Save Your Life

Parsnip Mashed Potatoes

These are the most delicious mashed potatoes, and they’re nearly fat-free. The garlic in this recipe adds flavor and many health benefits. Garlic contains two main medicinal compounds—allicin and diallyl sulfides—which can help boost the immune system and fight off cancer.

Makes four 1-cup servings

3 whole garlic cloves, peeled

1 parsnip, peeled and cut into 1-inch chunks

2 large russet potatoes, peeled and cut into 1-inch chunks

3⁄4 cup water

1⁄2 cup fortified plain unsweetened soymilk or other nondairy milk

1⁄2 teaspoon salt

1⁄8 teaspoon ground black pepper

Place the garlic in a medium saucepan. Arrange the parsnip over the garlic. Then arrange the potatoes over the parsnip. Add the water and bring to a simmer over medium heat. Reduce the heat to low, cover, and cook for about 25 minutes, until the parsnips and potatoes are tender when pierced with a knife. Check occasionally and add more water, 1 tablespoon at a time, if the saucepan becomes too dry.

Mash with a potato masher or fork. Then stir in enough soymilk to obtain a creamy consistency. Season with salt and pepper to taste.

Stored in a covered container in the refrigerator, leftover Parsnip Mashed Potatoes will keep for up to 2 days.

Per serving (1cup): 161 calories; 0.6 g fat; 0.1 g saturated fat; 3.4% calories from fat; 0 mg cholesterol; 4.1 g protein; 36.1 g carbohydrate; 3 g sugar; 4.3 g fiber; 328 mg sodium; 63 mg calcium; 0.9 mg iron; 15.1 mg vitamin C; 3 mcg beta-carotene; 0.3 mg vitamin E

Recipe from The Cancer Survivor’s Guide

Stuffed Dates

This incredibly simple, naturally sweet recipe is satisfying and delicious. It’s a mush healthier alternative to cookies, cakes, and candies high in sugar content.

Dates (preferably Medjool)

Nut butter (natural peanut, almond, or cashew)

Whole blanched almonds or toasted, depending on your preference

Carefully slit dates with a sharp knife and remove pit. Fill slit with about 1/2 teaspoon nut butter. Then gently press in 1 whole almond.

Per date: calories: 46; fat: 2 g; saturated fat: 0.3 g; calories from fat: 39%; cholesterol: 0 mg; protein: 1.2 g; carbohydrates: 7 g; sugar: 5.6 g; fiber: 1 g; sodium: 13 mg; calcium: 7 mg; iron: 0.2 mg; vitamin C: 0 mg; beta-carotene: 1 mcg; vitamin E: 0.6 mg

Recipe from Jo Stepaniak, found in Dr. Neal Barnard’s book Breaking the Food Seduction

The Web site does not provide medical or legal advice.
This site is for information purposes only.
Full Disclaimer | Privacy Policy