Thanksgiving Day is not the healthiest day of the year, not by a long shot. It is a day of indulgence, a time for loose-fitting clothing that allows the stomach to expand. Just because the Thanksgiving meal is not healthy, that doesn’t mean you can’t establish little tricks to make it slightly healthier. Not only will these tips keep you from entering an uncomfortable food coma, but they will also keep you from becoming one with the couch all night. 

A lot of people usually pack on at least one pound during the holidays. Statistically, that weight tends to stay on the body and accumulates as the years go by. Thanksgiving doesn’t have to sabotage your weight, nor does it have to make you feel like a slob. With a little knowhow, you can build a healthier meal for yourself this year, and for years to come. 

Start With Soup

Now, soup isn’t always at every Thanksgiving table, but you can change that by making a pot. That can be your contribution to the big meal, if you are not already covering other aspects of the meal. When you go to get food, pour yourself a large bowl of soup, which should be made from seasonal vegetables. A simple butternut squash soup, potato and leek soup, or even a broccoli and carrot soup with thyme. By starting the meal with soup, you will slow down while eating and may even reduce the amount of calories you consume throughout the meal. 

Go Crazy With The Veggies

This is a rule that everyone should live by: fill up at least 50% of your plate with non-starchy vegetables. Mashed potatoes and candied yams do not count, as they are loaded with butter, sugar, dairy, and other ingredients. Brussels sprouts, green beans, carrots, roasted bell peppers, or even a green salad count toward that 50%. Dietitians recommend sticking with smaller portions of starchy vegetables, such as potatoes, corn, winter squash, and green peas to reduce caloric intake. 

Scoop Sides Sparingly

The majority of calories actually come from the side dishes, as they contain the most carbohydrates and unhealthy fats. We are talking about Mac n’ cheese, dinner rolls, stuffing, mashed potatoes, cranberry sauce, candied yams, and green bean casserole. If you take a serving of these sides, it should be no larger than half of a baseball. Also, you don’t need a dinner roll. We all know what bread tastes like!

Fill Up On Skinless Turkey Breast

Compared to most other classic Thanksgiving dishes, the turkey itself is relatively low in calories. That is especially true if you stick to skinless white meat, such as the turkey breast. Nutritionists generally recommend three ounces of protein (about the size of a deck of cards), but they say it’s acceptable to eat a little more than that on Thanksgiving. You definitely do not need five times that serving amount on your plate, as that is not an appropriate portion size, which you have to keep in mind if you want to be healthier this year. 

Practice Portion Control With Your Dessert

It is difficult to adhere to correct portion sizes when presented with a giant buffet of delicious foods you only eat once per year. Yes, you should watch your dessert portions, but keep portions in check for the entirety of the meal as well. In regards to dessert, most nine-inch pies are designed to be cut into eight slices. Most people cut six slices, and those portions are way too large. Limit the variety of desserts you eat, if the dessert table is your weakness. Stick to one slice of your favorite dessert and don’t add additional calorically-dense, sugary items like ice cream or whipped cream to your dessert. 

Lastly, you should enjoy the Thanksgiving meal with the people you love. Savor the bites you take and don’t waste your calories on foods that you find “just ok.” Eat foods that you cannot get any other time of year, such as homemade cranberry sauce, specialty sides, and pumpkin pie. Skip the mashed potatoes, chips, and rolls because you can get those any time you want.

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What is one thing that most leafy greens have in common? They tend to have a slightly bitter flavor profile, which is why you incorporate other seasonings, fruits, or vegetables into the mix when preparing them. Some leafy greens, like spinach, have milder flavor profiles and don’t assert themselves in smoothies or salads. In the case of a bag of mixed greens, you often get a collection of greens that can exhibit peppery and bitter flavors. That’s why you need something sweet to balance your salad, making figs the perfect addition to a mixed green salad.

Figs have a rich, sweet flavor that is like a cross between raspberry and honey. The soft chew texture and fragrant aroma make them quite addictive, with some varieties being sweeter than others. Figs that ripen later in the season may even have a spicier or savory taste. Because of their complex flavor profile, figs make for excellent additions to sweet and savory dishes.

You can’t just have a salad of mixed greens and figs, though. The dressing has to be on point when you salad ingredient list is short. Liven up the parter with a slightly sweet apple cider vinaigrette that has mustard powder. It’s almost like a honey mustard dressing, only it’s cleanse-approved and free of preservatives, unhealthy fats, and added sugars. We hope you enjoy it! Oh, and if you can’t find fresh figs, feel free to incorporate dried figs into your salad, so long as they are free of preservatives and added sugars.

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Experience the unique and nutritious dish that is this beet green salad. Yes, we are referring to the greens on the tops of beet roots. Some people don’t even know that beets come with greens because they just purchase the roots in grocery stores. Others buy the beets with greens still attached and simply discard them. Much like any green, though, you can prepare them in several tasty ways.

A lot of people like cooking beet greens, but they actually make a lovely base for a salad. The leaves, although slightly bitter, soften up and become easily digestible after you toss them in a dressing. Not to mention, allowing beet greens to sit in a dressing for about 10-15 minutes helps counteract the inherent bitter flavor. If you taste the salad and think that the beet greens are too bitter, incorporate some romaine or butter lettuce into the mix to mellow the intensity.

Beet greens are naturally rich in calcium and plenty of nitrates, which work to lower blood pressure. Nitrates may also enhance exercise performance by improving oxygen levels in the body. Beet greens are also filled with anti-cancer properties and other micronutrients that fight inflammation, improve digestive health, and support brain health. Now that you know why you should eat them, it’s time to eat them!

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Chef RedBeard walks us through how to make the Raw Green Salad Dressing on this week’s episode of Dherbs Kitchen!

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Loaded with vitamins, polyphenols, minerals, and other antioxidants, this persimmon pomegranate salad is just in time for fall. The persimmon has a warm sweetness that plays off the vibrant, tart pop of the pomegranate arils. The buttery avocado and crisp mixed greens only add to the wonderful contrast of existing flavors and textures. Finally, you dress all of the ingredients in an herbaceous, garlicky dressing that is aromatic and lively. We hope you love it as much as we do!

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This salad is a little out of the ordinary, only in that it contains ingredients that you wouldn’t normally choose to include in a salad. Don’t let that scare you, though. It’s good to experiment with different ingredients, both for the salad and the dressing.

There are various textures and flavors in this salad, which makes for an enjoyable eating experience. The beets offer a rich earthiness, but the spicy ginger dressing balances that flavor. The sweetness of the dried cranberries (make sure they are unsulfured and free of added sugars) complement the greens. It’s a great salad, so go ahead and add it to recipe arsenal.

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People who enjoy spicy food often cook accordingly so that others don’t wine about spice. You shouldn’t have to change your cooking because you have a high heat tolerance. Make this recipe to enjoy by yourself, or with another person who appreciates spicier foods. The salad dressing won’t make  you sweat, but you’ll taste that chipotle!

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This salad is nothing without the dressing. We are talking about one delicious dressing that is so goo you could drink it. When you’ve finished all the greens, carrots, almonds and bell peppers, we can almost guarantee that you’ll be licking the bowl to get every drop of dressing.

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Sometimes it’s nice take a different approach to salads. Perhaps you enjoy certain flavor combinations or want to make it represent a regional cuisine. This salad uses some classic Asian ingredients to yield a beautiful marriage of crunchy, nutty, slightly acidic, and spring and summer flavors.

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