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consciouseating
Not Your Grandma’s
Stuffi ng Healthy Twists on Old Favorites
by Judith Fertig T
hanksgiving side dishes continue to evolve, even though traditional entrées still hold pride of place.
New, lighter alternatives to time-honored stuffi ng maximize fl avorful dried fruits, herbs and nuts. Healthy options may use gluten-free bread or black rice, caulifl ower, chestnuts or pecans for fl avor, bulk and color. A stuffi ng can also fi ll a halved acorn squash or cored apple. According to renowned health authority Dr. Joseph Mercola, pecans contain more than 19 vitamins and minerals, including anti-infl ammatory magnesium, heart-healthy oleic acid, phenolic antioxidants and immune- boosting manganese. Erica Kannall, a registered dietitian in Spokane, Washington, and a certifi ed health and fi tness specialist with the American College of Sports Medicine, likes dried fruits because they contribute antioxidants and fi ber.
Intriguing Options Celebrity chef Rocco DiSpirito, of New York City, salutes his Italian heritage with chestnuts and embraces healthy living with millet and mushrooms in his special stuffi ng. His new book Rocco’s
Healthy + Delicious includes healthy takes on Thanksgiving dishes such as a sugar-free cranberry sauce. Sonnet Lauberth, a certifi ed holistic health coach, blogger and cookbook author in Seattle, created a healthy stuffi ng she loves. “My Grain-Free Sage and Pecan Dressing is one of my favorite dishes to bring to gatherings because it works with a variety of diets,” she says. “It’s gluten-, dairy- and grain-free, paleo and vegan. The pecans can be omitted for a nut-free version.” Riced caulifl ower is the base, which is available prepackaged at some groceries, but can be made at home simply by chopping the fl orets into rice- kernel-size pieces. “Caulifl ower is the perfect base for this recipe, as it adds a nice texture in place of bread and provides extra fi ber,” she says. Laurie Gauguin, a personal chef in the San Francisco Bay area, specializes in gluten-free dishes that she prepares in clients’ homes. “Anything that will hold its shape and not crumble too
much can work as a stuffi ng base,” she says. “Gluten-free, somewhat sticky grains, like short grain brown rice, Chinese black rice, millet or soft- cooked quinoa work well.” “Choose a mixture that contrasts with the texture and color of the food you’re stuffi ng,” advises Gauguin. “I created a stuffi ng that has crunchy pecans, tender black rice and chewy, dried cranberries to contrast with the creaminess of the cored squash entrée. The black rice looks striking against the golden squash.” A stuffi ng that everyone can eat is ideal for a holiday gathering, either to serve or bring. Lauberth observes, “While not always possible, it’s nice if the host can accommodate various dietary concerns and preferences. Bring your own hearty side dish or two so that you have enough to make a meal for yourself if needed.”
Judith Fertig writes cookbooks and foodie fi ction from Overland Park, KS (
JudithFertig.com).
Natural Awakenings recommends using organic, non-GMO (genetically modifi ed) and non-bromated ingredients whenever possible.
30 Central Florida natural awakenings
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