Thanksgiving is a time of year when many people worry about skyrocketing cholesterol due to all the treats and parties. Choosing to cook foods that are low in cholesterol on Thanksgiving will help counteract this problem. MayoClinic.com recommends substituting gravy, candied yams, buttered corn and pumpkin pie with some lower cholesterol and healthier alternatives. Trying new recipes can still satisfy a hungry crowd without sacrificing flavor while also keeping cholesterol in check.
Turkey
Choosing white meat turkey without skin is a smart low-cholesterol choice for Thanksgiving. While it still has some cholesterol, a healthy serving size keeps you from derailing your healthy efforts. A 3-oz portion of white meat without skin weighs in at 73mg of cholesterol versus 81mg with the skin. Dark meat turkey contains 95mg of cholesterol without the skin and 99mg with the skin. Turkey is a versatile meat and can be prepared many different ways. Roasting turkey does not add additional cholesterol, as long as it isn't basted in high-cholesterol gravies, butters or oils. Herbs or wine are low-cholesterol alternatives to achieving a basted and juicy turkey that is still big on flavor.
Pumpkin
Both the seeds and the flesh of pumpkins are cholesterol-free and are a hugely traditional Thanksgiving meal ingredient. Making over the classic pumpkin pie means not having to give up the treat, but also allows it a place in a low-cholesterol Thanksgiving meal. According to Farmer's Market Foods, neither canned pumpkin or pumpkin pie mix contains cholesterol, but the pie mix is higher in sugar and calories. Cooks.com features a pumpkin pie recipe that uses evaporated milk and a can of pumpkin, not pumpkin pie mix. It results in a cholesterol-free pie that everyone can feel good about eating. The crust in some pumpkin pie recipes may add cholesterol and the amount will vary among recipes. Tossing pumpkin seeds into salads, mixing them into stuffing or roasting them as a pre-meal snack are healthy ways of incorporating them into a low-cholesterol Thanksgiving meal.
Fruit
Fruit is a naturally cholesterol-free food and is a versatile ingredient that provides flavor to a range of Thanksgiving foods. Cranberries are a common Thanksgiving staple and EatingWell.com recommends using whole, fresh cranberries over their canned counterparts. Adding cranberries to salads, pies or stuffing creates a whole new flavor. Pears are another seasonal fruit at Thanksgiving that bring a new taste to stuffings. They are also an easy dessert when roasted or caramelized. Pomegranate and quince are other fruits you can incorporate into a low-cholesterol Thanksgiving meal.
References
- MayoClinic.com: Thanksgiving Recipes: Delicious Options for Healthy Eating
- EatingWell.com: Healthy Thanksgiving Recipes, Menus and Cooking Tips
- HealthCastle.com: Thanksgiving Eating Survival Tips
- Cooks.com: Low Fat, No Cholesterol Pumkin Pie
- MayoClinic.com: Is Cholesterol in Turkey? Check Your Thanksgiving Favorites
