The Meat…

There are some basic choices to make with the meat. Turkey or ham? Turkey. Ham has an "obscene amount" of salt, Campbell says. White meat or dark meat? White meat. A turkey's dark meat holds much of the fat. Roasted or deep-fried? Let's just hope you're not thinking deep-fried. "Stay away from anything fried," Campbell says.

Once you've made your decisions, eat your turkey sans skin because the skin is very fatty. Also, be careful of gravies. This goes for any other part of your meal too. To make healthier gravy, leave the pan drippings out of the mix. Instead, sautee some onions, and throw in some rosemary, thyme and garlic, Campbell says. When the onions are translucent, add a little flour and some low-sodium, low-fat chicken broth. Continue heating the mixture to let the flour cook out, and then season your gravy with a little salt and pepper.

…and Potatoes

With mashed potatoes and sweet potatoes and stuffing and rolls and desserts, carbohydrates practically make up half the guest list. Campbell's most important recommendation for making it over this health hurdle is to take small portions of each. And by small portions, he means that all of the portions only should add up to one serving. This allows you to get a taste of everything without overloading.

Campbell has never had a "light" stuffing, he says, but you can make your dish a little healthier by subbing out the white bread for whole grain bread. And while mashed potatoes are mashed potatoes, sweet potatoes don't have to be prepared as a casserole. Leave marshmallows off your shopping list this year and make baked sweet potatoes instead, Campbell says. To keep the delicious flavor, add brown sugar and cinnamon.

Veg Out

"Take advantage of all the vegetables," Campbell says, and enhance their natural flavor instead of masking it with cheese or gravy. Steam vegetables in lightly salted boiling water. Lemon juice and olive oil make for a great asparagus topping, and you can add some flavor to any vegetable with special spices. Head to Findlay Market for a vegetable medley spice blend from Colonel De Ray, Campbell says. You don't need cream of mushroom soup and fried onions to make green beans taste good.

Another Campbell tip is to eat your salad at the end of your meal. The dietary fiber aids in the digestive process by pushing foods through the digestive system and helping your body absorb certain nutrients.

The Grand Finale

It wouldn't be a true Thanksgiving spread without some kind of dessert, and the most important piece of advice is to take everything in moderation. (That applies to the entire meal.) If you're choosing between pumpkin or pecan pie, go for the pumpkin pie. "Pecan pie, by far, is one of the worst things that you can eat … It tastes really good, but it is not good for you," Campbell says.

But dessert also can be the time to step out of your traditions and try something new. Avoid adding sugar, cream and butter on your dessert adventures. Stuffed pears and apples make for delicious, nutritious recipes to try.

Campbell recently made stuffed pears for EQ at The Party Source. He hollowed out the pears and stuffed them with a mixture of dried figs, walnuts, cinnamon, nutmeg and brown sugar. The stuffed pears stayed in the oven until the fruit was soft, and Campbell drizzled a little maple syrup to top them off.

Another dessert to try is roasted pineapple, a frequent delight for Campbell when he was chef de cuisine at Graycliff Resort in the Bahamas. Cut the pineapple into chunks; season it with cinnamon, brown sugar and nutmeg; throw them in the oven for a slow roast; and enjoy! "It's like candy," Campbell says.

Staying healthy can be delicious, and it's all a matter of making choices. Use these tips to choose the healthier route as you enjoy your Thanksgiving cuisine! Bon appétit!


PHOTO CREDITS
Photographer: Neysa Ruhl Photography
Model: Joshua Campbell
Location: The McAlpin

Linda Palacios
		About the author:
		Linda Palacios, an East-side native, is the editor of Cincy Chic. Send her an e-mail at lpalacios@cincychic.com.
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Last update: 23-11-2009 07:49

Published in : Magazine Items, Health