February 4, 2023
Posted: November 3, 2021 12:53 pm
This Thanksgiving, try out cholesterol-free foods to add some new flavor to your menu. Whether you have a family member with high cholesterol or want to try something new on this upcoming holiday, many great options are available.
Green beans are a great, low cholesterol option this Thanksgiving. They have only 18mg of cholesterol per 100 grams, making it a perfect way to get your veggies in without having to worry about getting too much cholesterol. Want to add flavor? Try adding some bacon bits!
– 1 tbsp. bacon bits (optional)
– ½ tbsp. lemon juice (optional)
– Salt and pepper (to taste)
Mix all ingredients, heat through, and serve! Enjoy!
Note: If you are not a fan of bacon bits, try adding some grated parmesan cheese for an Italian twist.
Mashed potatoes are often the star of the Thanksgiving show, but this year they can have an even bigger role by being used to soak up the gravy! It will cut out some unnecessary fat normally found in mashed potatoes prepared with milk or butter. Did you know that 1 tablespoon of butter contains 7g of saturated fat? However, if you are still looking for that creamy texture, try adding some egg whites instead.
– 6 Large Russet Potatoes (to make about 10 cups of mashed potatoes)
– Salt and pepper (to taste)
– ¼ cup low-fat Greek Yogurt (optional – but gives an even creamier texture!) or 1 large egg white beaten into the mixture before cooking.
Peel, wash, and cut the potatoes into small cubes. Bring a pot of water to boil over high heat; once boiling, add in your diced potatoes and cook until fork-tender, about 15 minutes depending on their size. Drain off any excess water from the cooked potatoes.
Add in your salt and pepper and Greek yogurt (or egg white). Mix until smooth and creamy. Top with parsley and enjoy!
Stuffing is another Thanksgiving favorite, but did you know that 1 cup can contain more than 300mg of cholesterol? This year try making a low-cholesterol version of this Thanksgiving must-have. Not to worry, all you need to do is follow the same steps as the mashed potatoes above except substitute out some of the butter or oil for unsalted vegetable broth instead. You might also want to add in some celery if you want that extra crunch!
– 4 cups day-old whole wheat bread cubes (crusts cut!)
– 2 tbsp. onion, finely diced
– 2 tbsp. celery finely diced
– 1 tsp dried thyme
– Salt and pepper (to taste) (about ½ tsp each)
Mix all ingredients in a large bowl. Pour liquid over the bread cubes and mix well. Add more liquid if needed to get that “stuffed” feeling! Cook at 350 degrees for about 30 minutes or until the top is golden brown. Serve warm with your favorite sides!
Many people avoid eating turkey because of its reputation, but it doesn’t have to be this way. Take out the skin and cut off any excess fat before cooking! You can do this up to 3 days in advance if you like; make sure to keep your uncooked bird in the refrigerator. There are even some great alternatives for those who don’t eat red meat, such as Tofurkey!
– 1 lb. whole turkey or Tofurkey (thawed)
– Vegetables (broccoli, carrots, green beans) (washed thoroughly and chopped into small pieces for your little ones!)
Preheat oven to 325 degrees. Place your vegetables on a baking sheet and place them inside the oven for 20 minutes. While your vegetables are cooking, take out any excess fat and skin from the turkey and place 10-12 strips of aluminum foil around the outside of your turkey or Tofurkey (this will prevent it from drying out). Pour some water into the bottom pan, about ¼ cup.
Place your thawed turkey on top of the veggies and cook for 3 ½ hours until fully cooked. Remove from oven and serve!
Surprise! You can still have a piece at Thanksgiving dinner this year with all these delicious changes you’ve made! But instead of adding white flour and butter in your crust, substitute for some whole wheat flour instead!
– 1 cup all-purpose flour
– 1 cup whole wheat flour
– ½ tsp. salt
– 3 tbsp. sugar (optional) – but it’s super delicious when sprinkled on top of the crust mixture before baking!
– ½ cup butter or ¼ cup butter and ¼ cup shortening, cold & cut into small cubes (high cholesterol content so best to omit if possible)
– 2/3 cups ice water
Mix flours, salt, and sugar. Cut in butter or shortening until crumbs form with a pastry blender (alternatively, you can use two knives). Add in ice 1 tbsp at a time and mix until the dough comes together. Roll out on a floured surface, place in pie plate and crimp edges with a fork.
This is another holiday favorite that people might need to cut back on because of its high cholesterol content. But no need to worry! There are so many substitutes you can use for this holiday treat, like eggs and even milk!
– 1 (15 oz) can pumpkin puree (NOT pie filling!)
– 4 large eggs (or 2 whole eggs and 2 egg yolks for a creamier texture)
– 1 can evaporated milk, use a whole can (12 fl oz) (or mix 3/4 cup of soymilk with 2 tbsp. oil for a healthier alternative)
– 1 tsp pure vanilla extract
– 1 ½ cups sugar (use less if you prefer it not as sweet or add more if you’re a fan of super sweet treats!)
– ¾ tsp salt
– 4 tsp ground cinnamon
– 2 tsp ground ginger
– ½ tsp ground nutmeg
Preheat oven to 400 degrees. In a large bowl, mix eggs and pumpkin until smooth Add in remaining ingredients except for the pie crust; Now take out your uncooked pie crust from the freezer and gently lay it inside a 9-inch pie plate (be sure to coat with nonstick cooking spray)
Pour pumpkin mixture into crust and cook for 45 minutes. Remove from oven and allow to cool.
Sweets potatoes are a classic, but they can also be very high in cholesterol, which no one wants! But there are some healthier alternatives you might want to consider if you’re a fan of this Thanksgiving staple.
– 1 tbsp. butter (or olive oil if you’d like to cut back on fat!)
– 2 large sweet potatoes, washed thoroughly and sliced into ¼ inch pieces
– ½ cup raisins
– 3 apples, peeled, cored & chopped into small cubes
Melt the butter/oil in a saucepan on medium heat. Toss in sweet potatoes and apples, stir to coat, then cover for 5 minutes.
Stir once more, then cover again with the lid on for 10-15 minutes until the potato pieces are soft. Remove from heat, toss in raisins and serve!
This classic Thanksgiving food can be a bit difficult to make without traditional bread, but there are some alternatives you may want to consider for this year’s feast!
– 1 package dry yeast (or 2 ¼ tsp)
– 3 ½ cups all-purpose flour
– ½ cup sugar
– 1 tsp salt
– 2 eggs, room temperature & beaten lightly (cholesterol content, so the best option is to omit eggs if possible)
– 3 tbsp butter or coconut oil, melted (or substitute with grapeseed or olive oil)
– 1 cup milk, warmed (substitute with soy, rice, or almond milk)
Mix warm milk and yeast until yeast dissolves. Then stir in ½ cup of flour, sugar & salt. Mix well!
Add eggs, melted butter (or coconut oil), and 1 1/2 – 2 cups of flour. Stir well to combine. After adding more flour, continue stirring. Let dough rest for 15 minutes and then roll out on the floured surface (you may need additional flour here as well). Cut into desired shapes and place on the baking tray. Let rolls rise for 30 minutes before cooking at 350 degrees for 10-15 minutes.
In conclusion, holidays are the time of year when people tend to overindulge and eat foods that may have a negative effect on their health. However, many alternatives can be used in place of traditional Thanksgiving dishes so your family can enjoy this holiday without worrying about any potential health complications!
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