How to have a healthy & happy Thanksgiving!

Thanksgiving doesn’t have to be a carb-loaded, overeating frenzy. You can make satisfying, anti-aging food choices for this holiday that will leave you feeling thankful for indulging. Take turkey, for example. I cook at least four turkeys each Thanksgiving because I usually have about 30 people over for dinner. Turkey contains tryptophan, which produces niacin, giving us energy. Turkey also contains the selenium, a detoxifying antioxidant. You don’t have to drown your turkey in fatty gravy. It can be deliciously sauced using healthier ingredients. I like to marinate my turkeys in a mixture of red wine, soy sauce, and lemon juice before roasting. By the time the turkey is done roasting, the marinade has become a rich sauce.

Resveratrol is present in another classic Thanksgiving ingredient: cranberries. Every year I make Cranberry Bread Pudding. I add walnuts to my bread pudding because they are high in antioxidants like Omega-3 fatty acids and vitamin E—both of which reduce the risk of heart disease. Instead of butter, I use a butter substitute, Smart Balance, so that this dessert stays heart-healthy.

Wild rice is another holiday staple that is really good for us. It’s a whole grain that provides the FoodTrient fiber for great digestion and Omega-3s, which also is good for our skin. It can be cooked with plenty of herbs and tossed with lightly sautéed bell peppers for a colorful side dish.

You can also add some healthy holiday vegetables like red cabbage and leeks.

The trick is to load your table with delicious healthy options while minimizing exposure to foods—such as like mashed potatoes, white rolls, or creamy gravies. Mashed sweet potatoes are a better choice than mashed white potatoes because the orange tubers contain carotenoids, a FoodTrient that supports the immune system. Whole-grain rolls (as opposed to white ones) will provide fiber, Omega-3 fatty acids, and selenium.

Pumpkin is another healthy Thanksgiving tradition. Be sure to use evaporated milk in your pumpkin pies instead of cream and a sugar substitute like Xylotol. In the crust, you can substitute Smart Balance for the shortening. That way, you will reap all the benefits of pumpkin’s carotenoids and fiber without taking in too much fat or sugar. The same rules apply to apple pies. Just remember to leave the skins on the apples so that you will get some quercitin, an anti-inflammatory that can reduce allergy symptoms and keep arteries from becoming inflamed. I make a beautiful Pear and Apple Tart with plenty of cinnamon, an antioxidant-rich holiday spice that makes me feel good about eating dessert. All of these recipes and more are available on

Grace O

Grace O, creator of FOODTRIENTS and author of her new The AGE BEAUTIFULLY Cookbook, has been cooking and baking professionally and recreationally all of her adult life. As a child, in Southeast Asia, she learned the culinary arts by her mother’s side in her family’s cooking school. She became so well versed in hospitality and the culinary arts, she eventually took over the cooking school and opened three restaurants. She is widely credited with popularizing shrimp on sugar-cane skewers and being one of the first culinarians to make tapas a global trend. She has cooked for ruling families and royalty. Grace O’s move to America precipitated a career in healthcare, inspired by her father, who was a physician. Twenty years and much hard work later, she operates skilled nursing facilities in California.

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