Healthy Comfort Foods for a Southern Thanksgiving

Photo from NBC Los Angeles

Eat well without the guilt.

Thanksgiving is one of my favorite holidays. I love to cook and I love to eat. But I also hate stepping on the scale the next day.

Ya’ll, Thanksgiving doesn’t have to be this way.

This post is aiming to share some traditional Southern favorites with all the comfort and flavor with a few tweaks to make those calories count – except the dressing. Changing the dressing is a sin down here. Also, there are some swaps I saw when I was researching recipes that are a hard no (avocados for Thanksgiving are just criminal, y’all – who did that??).  

Otherwise, these swaps are simple, family-friendly, and are guaranteed to impress your mom.

The Plotted Plate

Like any good football game comes down to tactics, Thanksgiving meals should start with strategy. Down here, there are staples that are non-negotiable: turkey, dressing, gravy, cranberry sauce, sweet potato casserole, green bean casserole, rice, mac and cheese, corn casserole, deviled eggs… I mean - in my family, we feast! Now, this does make planning the menu pretty easy when the Thanksgiving foods hit the shelves. But it also makes it tricky when you feel limited to “how Momma makes it”. This can’t be further from the truth.

This is when to game plan. Dividing your plate into quarters for food groups is a solid start to avoiding the Thanksgiving meal hangover. Stick to the method of having half your plate full of color – green beans (not the casserole), carrots, salads, or other roast veggies. Even if they are cooked in butter, you’re still getting plenty of good fiber and nutrients to help you feel full without taking up too much room for the big stars.

Next, we focus on the protein. I’m sure you’ve heard this before but I’ll say it again, aiming for on 3-4 oz serving of turkey or 3 or 4 slices of ham can help you hit that recommended 30 grams of protein per meal to help you feel full for longer. If you’re really wanting to make the calories count, skip the dark meat or avoid the honey baked hams, this year. The meat should only take about a quarter or less of your plate, leaving you with one whole section of your plate completely open.

This is the space to make it count! Get the dressing, get the cranberry sauce, add that rice, drop some gravy – just make it all fit in that remaining quarter of your plate. This way, you can make the smarter choices but still get to enjoy all of the flavorful, naughty foods that make this holiday so tasty!

More talking, less eating. Be less eating, I want it to take longer to finish that first plate than it took for you to finally file your taxes this year. There are hormones in your brain that tell your body when you’re full. Unfortunately, these guys don’t get the signal until about 10 minutes after you actually are full. Eating slower allows you to taste every bite, enjoy the company, and not feel miserable because you should have stopped 3 plates ago. Don’t eat the meal like somebody’s trying to steal it from you – slow down!

Still hungry after that? Are you sure? What if I told you that your brain also can’t tell the difference between being hungry and being thirsty? Making sure to drink plenty of water throughout the day can help prevent overeating and can help you savor that oh so tasty sweet potato casserole. It’s always nice to skip the wine hangover and post meal bloating, too!

And don’t forget to save room for that glass of sweet tea and slice of pumpkin pie. One glass and one slice on Thanksgiving? Some calories just aren’t made to count on holidays. Pro tip: most of us have more than one family dinner to attend each year. Drink half sweet and half unsweet tea instead of the fully sweet version (especially in Alabama, fellow Alabamians know the brand I’m talking about…) and swap up your dessert plan. If you have a hard time sticking to one dessert, pick a pie for one meal and get the other treat at the next one! Or divide the slices up into smaller portions. You don’t have to have a big slice of everything; like my grandmother said, just a little something sweet “just cuts it”.

Healthier Southern Classics

Sweet Potato Casserole

Disclaimer: all of my recommended swaps are arguably shocking. Also, they aren’t terribly uncommon to see in the south!

For example, sweet potato casserole (down here) is traditionally made with marshmallows on top. It’s so hard to resist the fluffy, roasted sweetness resting on top of the cinnamon-rich and butter drunk sweet potatoes. DE-licious! Also, high in sugar, fat, and empty calories. You can keep the flavor by swapping the marshmallow topping for a pecan crumble. Have less sugar by roasting and mashing your own sweet potatoes over the canned sweet potatoes in syrup. And hear me out on this swap – the texture of coarse sea salt instead of table salt can help brighten the natural sweetness of this classic instead of using extra brown sugar.

Mac ’n’ Cheese

When it comes to mac and cheese, the joy isn’t just the flavor from the fat of the cheese. It’s the experience of that crispy cheese mixed with the texter of the noodles and the cheesy sauce. The priority here is to protect the happiness of nearly burnt cheese with creamy heartiness in every bite. This southern staple is made with so. many. cheeses! A great place to start here is to stick to just the sharp cheddar cheese. While all of the other flavors do add some complexity to this favorite, keeping it simple can keep it a little healthier. The sharper the better, by my book!

Instead of only butter, try using less, add nutritional yeast, and a little cream cheese to thicken up the cheese sauce. Use 1% or 2% milk instead of whole. There is plenty of fat in the cheese to keep the flavor and nutritional yeast can help thicken the sauce. Another, albeit less preferable, option could be to dump the milk and butter all together and use heavy whipping cream. You still have the fat but won’t need as much because of the fuller flavor.

The good thing about making swaps with mac and cheese is you have a variety of ways to make it a tiny bit less wicked. Keep an eye out for better fat alternatives and you almost can’t go wrong. I did see that recipe that swapped the butter for an avocado. Don’t do that; you’ll cause a southern woman to clutch her pearls.

Cornbread Dressing

As previously stated, this recipe is not to be touched. This is THE premier dish in my family. Stick to the end and maybe you’ll get my recipe…

Let me be clear about one thing: it is not stuffing. Dressing does not belong in a bird’s butt; that is where you hide all the onions, apples, celery, and spices to season your bird to perfection.

Mashed Potatoes

As easy as it is to grab a pack of mashed potatoes and add hot water, believe me, the home made peeled, boiled, and mashed options are far healthier without the additives and taste so much better! A current trend I’m in love with is the loaded baked mashed potatoes. This simple twist is just as it sounds! Bake the potato with the skin on, load it up with your favorite toppings, and then mash away. Baking them with the skin on is a nice way to add a little crisp to your potatoes when you mash them up, plus you’ll have all those vitamins B and C found in the potato skin. Drop the heavy whipping cream and use sour cream or Greek yogurt for a creamy, protein packed option. If you’re daring, you can also add mashed cauliflower to the mix to lower the sugar and add a nutty flavor to your dish. And the ultimate way to pack flavor and add some heart health: garlic. There is no such thing as too much garlic with potatoes.

Green Bean Casserole

This staple can sound tricky to keep it healthy. The secret to this dish is that almost the entire dish comes out of a can! Condensed cream of mushroom soup and French fried onions combine to add a hearty flavor with a sweet crunch that makes it hard to not go back for seconds. But this is high in sodium and carbs. Instead, think about roasting whole ingredients with all the seasonings for a flavorful alternative that will make you forget about the cream of mushroom soup option. Fresh green beans will have a bolder flavor, especially when tossed in some EVOO, salt, and pepper, and roasted with minced garlic. If the creaminess of the dish is non-negotiable, use a homemade roux made of unsalted butter, milk, and flour and combine with some Greek yogurt. Add in some sauteed onions and mushrooms you have healthier substitute for the cream of mushroom soup. If the crunch of the fresh green beans is not enough texture for you, panko crumbs make for a crisp alternative.

Let’s Talk Protein

The Turkey

When I imagine Thanksgiving dinner, the image in my brain is a long table, full of all sorts of sides and centered around a juicy, giant, golden turkey. Do we ever sit around the table like that? Ha! No. My family set up shop buffet style and finds a seat at the long table full of my mother’s finest dishes and dinner candles. Cooking the bird can be intimidating enough – if you’re really wanting to find healthier options, don’t pressure yourself with worrying about all the skin and dark meat. Look for skinless cuts and season them as you would the whole bird. Personally, I prefer the dark meat, which is higher in fat and a few extra calories, but this can also be prepared and cooked without the skin. If the skin is non-negotiable, baked is best. And of course it’s a no brainer is to skip frying the turkey! This method will add unnecessary fat and calories with one serving bringing three times the amount of calories compared to the roasted approach.  

Above all: keep it southern and don’t stuff the bird. I just clutched my pearls again thinking about that again… Not only is that just not normal, but it’s also actually unsafe and has a higher risk for salmonella. Layer your turkey on top of your dressing with a little cranberry sauce and gravy and thank me later. You’ll have better control over portions without losing the flavor or risking an all-nighter in the bathroom.

Ham

The often-forgotten protein but somebody inevitably is going to bring it anyway and you remember how much you love it. What makes this so hard to skip is the sweetness with the salt and fat and my mom’s raisin sauce. Unfortunately, I can’t help you make that sweet sauce any healthier but there are a few tweaks to the ham! Try a maple syrup based glaze with cloves instead of the brown sugar or pare with roasted apples and raisins for balance. Before cooking, make sure to trim any extra fat. These may seem like small changes but can save up to 100 calories a serving for the meal!

Don’t forget dessert!

I think I can write another 1,000 words on desserts. Like I said before, some calories just aren’t made to count on holidays. Truly, I should give you some healthier swaps with lower sugar so your pancreas thanks you – but I’ll remind you again that it is Thanksgiving and moderation is your friend. Some things can just be enjoyed for what they are – sweet.

But the best advice of it all…

Making healthier options doesn’t have to be hard and it most certainly doesn’t have to taste bad. Thinking outside of the box is key: watching portions, eating slower than a southern drawl, and smart swaps can go a long way to stave off the post-turkey walk of shame. Your pants will surely thank you later!

When all is said and done, though, the holiday isn’t about the food (at least, not 100% about the food…), this is a time to reflect on gratitude and celebrate what you have with your loved ones. Restricting yourself from holiday staples should best be considered if you are truly motivated to, not because you feel like you have to. In the grand scheme of things, it’s one meal and the stress of your health is not a priority over enjoying the season.

Today, we are seeing constant change and uncertainty. For some of us, comfort comes in the form of taking care of ourselves while for others, it’s the consistency of keeping traditions. However you celebrate, prioritize being present in the day. Enjoy the time you spend with your family and friends, whatever way is healthiest for you! As the taught us in nursing school, “everybody’s different” so you do you.

I’m thankful you’ve found my blog and hope you’ll come back for seconds! As promised and as a way to express my gratitude, here is the recipe for my grandmother’s southern dressing (sorry, Mum…):

Mama’s Southern Dressing

Ingredients:

-       2 cups celery, chopped

-       1 large white onion, chopped

-       2 recipes of cornbread, baked a few days ahead (you want it stale)

-       4-6 slices stale bread, crusts removed

-       1 stick melted butter

-       3-4 14 oz cans chicken broth *poured slowly

-       4 eggs

-       Salt and pepper to taste

-       1-2 tsp dry sage

-       1 tsp poultry seasoning

Preheat oven to 350 and grease a large 9x13 pan. In a large pan, cook celery and onion together with a can of chicken broth until translucent and tender. Meanwhile, add crumbled cornbread, cubed sliced bread, melted butter, 4 eggs, salt, pepper, sage, and poultry seasoning to a large bowl and mix. Add cooked celery and onion mixture to bowl and mix. Add remaining chicken broth slowly until dressing is wet, NOT “soupy”. Pour mixture into pan and bake for 45-60 minutes, or until golden on top.

Pro tip: every year I keep a log of how much chicken broth I use, it’s somewhere around 3-3.5 cans. This is best served when making core memories with your family and cranberry sauce.