April E. Clark

Thanksgiving is all about the food.

On average, 51,150,000 turkeys are consumed each year,a and 7.5 million barrels of cranberries and 656,340 tons of green beans are produced annually.

That’s a lot of cranberry sauce and green bean casserole.

With so much rich foods consumed on Thanksgiving Day, it never hurts to work in as many nutritious, heart-healthy and high-fiber recipes to lighten up the load and take in extra vitamins and minerals. Especially for seniors who may be on restricted diets or need to watch their sugar and fat intake. Great Care Founder and CEO Julie Sullivan and the team at Great Care love these recipes for a healthy spin on Turkey Day. Happy Thanksgiving from our family to yours!

Blueberry Thrill
Blueberries are a colorful and natural way to add vitamins, fiber and flavor to any Thanksgiving meal. Low in fat and sodium, blueberries have just 80 calories per cup and contain a category of phytonutrients called polyphenols. Blueberries are also a good source of dietary fiber, which can reduce the risk of heart disease and adds bulk to your diet, which may help you feel full faster. That’s key to not stuffing yourself on the biggest eating day of the year. This turkey-and-blueberry recipe from the U.S. Highbush Blueberry Council provides an excellent source of Vitamin C and manganese, which helps the body process cholesterol and nutrients such as carbohydrates and protein.

Roast Turkey with Blueberry Balsamic Glaze
From Sylvia Fountaine‘s “Feasting at Home” blog, courtesy http://www.blueberrycouncil.org

“Blueberries, figs, balsamic, maple and mustard add a tangy approach to a traditional roast turkey. Garnish the entrée with leftover blueberries and rosemary – your roast turkey with blueberry balsamic glaze will look as amazing as it tastes.”

Turkey Ingredients
2 tablespoons olive oil
1 large onion, thinly sliced
3 rosemary sprigs
1 bone-in turkey breast with skin on (2-3 pounds)
Salt & pepper

Blueberry Balsamic Glaze Ingredients
2 cups frozen blueberries (divided)
1⁄2 cup dried figs, sliced, or if small, halved
1⁄2 cup balsamic vinegar
1 tablespoon maple syrup
1-1⁄2 tablespoons whole grain mustard
1⁄4 teaspoon salt and pepper

Turkey Instructions
Preheat oven to 450°F. In a large heavy oven safe bottom skillet over medium heat, add olive oil, onion and rosemary sprigs.
Rub turkey on all sides with oil (or butter) and sprinkle with salt and pepper.
Place turkey in pan, on top of onion mixture; transfer pan to the oven.
Turn temperature down to 400°F, and bake for 40 minutes.

Glaze Instructions
Place 1⁄2 cup of the blueberries, figs and the balsamic vinegar in small sauce pan. Bring to a simmer, then turn heat to low, stirring occasionally until reduced by half.
Stir in maple syrup, whole grain mustard and a pinch of salt and pepper.
After the turkey has cooked for 40 minutes, brush with the glaze pour the rest over the top. Give the pan a shake.
• Surround the turkey with the remaining blueberries, lower oven temperature to 350 F and continue roasting in the oven, 20 or more minutes or until turkey reaches 160°F.

Cornucopia of Flavors
Black-eyed peas, packed with calcium, iron, magnesium, potassium and folate, are a nutritional legume known to bring good luck when eaten on New Year’s Day. Start the good luck early this holiday season with a quick no-cook, heart-healthy salad side dish featuring beans, corn and rice from the American Heart Association to make Thanksgiving prep easier. The AHA suggests fully-cooked brown rice for a more-filling and nutritious salad.

Black-Eyed Pea, Corn and Rice Salad
From the “American Simple Cooking with Heart” cookbook, courtesy http://www.heart.org

Ingredients
31 oz. canned, no-salt-added or lower-sodium black-eyed peas, drained, rinsed
15.25 oz. canned, no-salt-added or low-sodium whole kernel corn
8.8 oz. packaged, cooked brown rice, broken into small pieces
2 stalk celery, chopped
1 bell pepper, seeded, chopped
1 Tbsp. extra virgin olive oil or canola oil
1 Tbsp. water
2 Tbsp. lemon juice or any type of vinegar
1/4 cup chopped, fresh parsley OR
1 Tbsp. dried parsley
1/8 tsp. black pepper

Instructions
Combine all the ingredients into a large bowl.
Stir to combine and serve.

Cooking Tip
Before adding to the bowl, use your fingers to break the rice clumps into pieces, so they can get coated with the dressing. This is a great kid-friendly task.

Berry Good
With no cholesterol and fat and low in sodium, cranberries are a traditional Thanksgiving favorite that provide a healthy dose of dietary fiber and vitamins. According to the Cape Cod Cranberry Growers Association, the tiny red fruits contain bacteria-blocking compounds helpful in preventing urinary tract infections. The CCCGA says scientists now think this same function may be useful in blocking the bacteria responsible for ulcers and certain oral bacteria that can lead to gum disease.

“Current research indicates that approximately 10 ounces of cranberry juice cocktail is needed daily to achieve the bacteria-blocking benefits that ward off UTIs, ulcers and gum disease,” says the CCCGA. “You can get these benefits in an array of cranberry products. For round-the-clock protection, snack or cook with one of these products at least once a day.”

This year, try this sweet-and-tangy pie recipe for Thanksgiving dessert:

Cranberry Apple Pie
From Chris Spector, Carver, MA, courtesy http://www.cranberries.org

Pie Ingredients
Ready-made 9″ pie crust
8 apples, peeled, cored and sliced
1/2 C. fresh or frozen cranberries
3/4 C. sugar
3/4 Tsp. cinnamon
1/4 Tsp. nutmeg

Instructions
Place apples in pie crust.
Blend cranberries in blender and spoon over apples.
Mix sugar, cinnamon and nutmeg and spoon over apples and cranberries.
Place top crust on the pie and make slits in the crust. Brush top with a little milk.
Bake in oven at 425° for 50 minutes.

The professionals at Great Care are available to talk with you and your family about all of your home care needs, including respite care. Great Care is a non medical in-home care agency providing quality and affordable elder care in Fishers, IN and the surrounding areas. Call (317) 595-9933 for more information