By Elizabeth Barge, M.Ed., R.D.
Bible excerpt from Proverbs 23
“When you sit with a ruler, note well what is before you, and put a knife to your throat if you are given to gluttony”.
Pretty dramatic words from the Bible, but most would agree they accurately characterize the seriousness of overeating. Is there any other season in the U.S. that would entice us (implore us!) to be given to gluttony more than the Thanksgiving through New Years time? What is it that causes even the most rational, disciplined and health conscious people among us to abandon our good senses and eat recklessly on these holidays? And admit it, we waste a lot of what is prepared.
THE TAKE-YOUR-TIME TURKEY
If you are the cook for a Thanksgiving gathering, you can do a few things for yourself to avoid making the focus of the day solely about food.
Years ago I read an article by home economist Carolyn Bobeck about a turkey-cooking method. From a dietitian’s point of view, I liked it because much of the fat could be separated out long before it’s time to eat. From the vantage point of a time-management maven, I loved it because I was able to prepare the most intimidating part of the meal two days in advance without the stress. I’ve been cooking my turkeys this way ever since. Grant it, this doesn’t make for a lovely presentation turkey. If that is important to you, buy a small turkey and cook as usual in addition to this method… especially if you will be serving a crowd. But if you are looking for a very moist, flavorful turkey with ample leftovers, read on.
Thaw the turkey correctly…leave it in it’s original wrapping and place in the refrigerator for 24 hours/5 lbs. or in cold water: 30 min./pound. With this method, you would allow four to five days to thaw a 15 lb turkey.- You will need the bottom part of a turkey roaster, a glass pie plate, a turkey-sized cooking bag and your now-thawed turkey.
- Rinse the bird in water, remove neck and giblets, pat dry, place a cut onion in the cleaned out cavity and (if desired) a few cloves of garlic between the breast meat and the skin.
- Turn the pie pan upside down in the roaster to elevate the turkey. Place the turkey in the cooking bag and follow bag instructions for slits, flour and closure.
- Place the turkey in the cooking bag breast side down so the juices drip into the meat as it cooks.
- Cook the turkey overnight in a 250-degree oven. Yes, overnight…while you slumber, no clucking over this bird every half hour fretting about doneness. My experience has been that 7 hours at 250-degrees cooks a 15-20 lb. turkey until it’s falling apart…thus, the reason it’s not a presentation turkey. In the morning, pierce the bag and check the internal temperature with a meat thermometer. The breast should be 170-degrees and the thigh area should be at least 180-degrees. However, if the bird is absolutely falling apart, it’s done.
- This is the “hands on” part. After opening the bag by cutting with scissors (careful of the steam), allow the turkey to sit and cool for 10 minutes. Using your utensils of choice, start carving from the top down toward the breast, removing the meat to a microwave-safe dish (a 9”x13” glass pan works well). Throw away fat and skin (most of the fat is directly under the skin). Save the bones. Pour the liquid through a strainer into a 1-qt measuring cup. Refrigerate. The fat in the broth will rise to the top and solidify, allowing you to scrape it off and throw it away whereby leaving you with a low-fat turkey stock.
- The bones and extra meat: either bag them up in a freezer-zip-type bag and freeze until you want to make soup or return them to the now-empty roaster, add a quart of water and steam in a 350-degree oven to yield more broth and meat.
Reality check: remember, while you’re doing this, it’s Tuesday or Wednesday… your guests are still miles away. Calm down; you have time to enjoy the process. What you should have now is meat sliced and placed in a dish, soon-to-be defatted broth for use to keep meat moist during reheating on the big day and in gravy and/or dressing, and bones in the freezer for soup another day.
Bobeck states: “If you’re interested in stewardship and have the conviction to be faithful to the little things, using every last morsel of the turkey is a great place to start.” I agree and to be able to incorporate simple food preparation practices that make your meal lower in saturated fats and more healthful is a bonus.
START THANKSGIVING DAY WITH PERSONAL THANKSGIVING
Thanksgiving Day: Your neighbors and friends have gotten up at the crack of dawn to babysit their turkeys. But for you, that chore is behind you. So get up, make some coffee and enjoy spending some time with God thanking Him for the freedoms you enjoy, for the loved ones he’s placed in your life, for the talents he has bestowed upon you.
Before the family frenzy begins, take a walk, run or participate in your usual fitness activity. Allow God to encourage your soul in the event that you are having a struggle between the spirit and the potentially gluttonous flesh.
LET YOUR BURDENS BE LIGHT – AND YOUR SIDE DISHES BE LIGHTER
Here are more suggestions to trim down the trimmings:
- Gravy: use a basic recipe but omit the saturated fat by making the roux with canola oil. It will still have a higher fat content but the kind of fat will be the heart healthy kind.
- Potatoes: Try making “sweet potato” fries: Cut 2-4 sweet potatoes lengthwise then into 8-10 wedges. Place in a food storage bag. Add 1 tsp. cinnamon and 1-2 T. of olive oil. Close top and shake so the oil is distributed. Bake on a greased, foil-lined cookie sheet in a 350-degree oven for 45 minutes. Test for doneness.
- Vegetables: Keep them sauce and butter free. Some flavored olive oil, a sprinkling of kosher salt (lower in sodium) and a few toasted almonds (increase the fiber, antioxidants and heart-healthy fats) will dress up broccoli or green beans.
- Breads: Purchase some whole grain rolls and serve with real butter. This is a good use of this excellent albeit saturated fat.
- Consult some websites for good recipes when you’re planning your meal such as www.mealmakeovermom.com . These two dietitian/authors have excellent side-dish recipes with easy-to-understand nutrition explanations.
Plenty of people pray for a blessing on the holiday meals when everyone sits down to eat. Thanksgiving is an anticipated and celebrated time to come to the family table. This year make your celebration feast healthier by starting with prayer as you begin the food preparation. By reading this article you’ve now done some research so you are already prepared to start making some smarter choices. Simply keep focused on trimming down the trimmings and you’ll have the confidence of knowing that this season was made healthier for all your friends and family that eat with you. It gives you one more reason to celebrate with thanksgiving, joy and new hope.
Go to Elizabeth’s website for more help and to learn how she can help you make healthy nutrition a big part of your lifestyle.
Elizabeth Barge has her Masters in Education from the University of North Carolina at Greensboro and has been registered with the American Dietetic Association for 24 years. She has broad experience in clinical nutrition but specializes in sports nutrition and is ADA Certified in Adult Weight Management. She is committed to helping people achieve their fitness and health goals expediently, realistically and economically.
