We have waited all year to feast on delicious Thanksgiving dishes. But it is also important that food is safe, making sure it is free of harmful additives or pesticides.
Here are some ideas to inspire your Thanksgiving spread while keeping it healthy.
Turkey
The traditional main dish at Thanksgiving, turkey contains selenium and zinc, which boost your immune system. Just be aware of the antibiotic resistant bacteria found in many conventional turkeys. Turkeys given antibiotics are more likely to contain these strains. Instead, opting for an antibiotic-free turkey can lower your risk of foodborne illness and infection.
People love to talk about Thanksgiving leftovers that last for days, but 35 percent of turkey meat ends up in the trash. Try buying a smaller turkey, such as a heirloom bird, to reduce waste.
Check your turkey labels for certifications such as USDA Certified Organic, Certified Humane, Global Animal Partnership Steps 3 to 5+, and Approved Certified Animal Welfare, which indicate that food is more likely to be safer to eat. EWG Meat and Dairy Label Decoder provides easy-to-understand explanations of what these and other food labels mean.
The way you cook a turkey it also affects the safety of the meat, That’s why we recommend this EWG guide to cooking a healthier turkey.
And since meat is a huge contributor to emissions, don’t forget about vegan and vegetarian options as a way to reduce your carbon footprint.
Green beans
Green beans are normally a healthy part of the Thanksgiving meal. But canned vegetables can be contaminated with BPA, an endocrine disruptor found in many types of canned foods. To avoid exposure to BPA, buy organic green beans in the vegetable aisle.
Or try frozen green beans, but look for whole organic green beans, which contain more nutrients than the cut variety.
Filling
Stuffing is a Thanksgiving favorite, but it’s easy to overindulge on these and other carbs and then feel bad afterward. To increase the nutrients in your filling, try adding organic apples, celery, cherries, blueberries, or carrots.
Mashed potatoes
Potatoes narrowly missed a spot in this year’s EWG Dirty Dozen ™ of pesticide-contaminated produce. Itit is fine for organic potatoes, which do not contain pesticide residues.
And consider making mashed potatoes from scratch, as many frozen and instant varieties are not organic. This also allows you to control the butter and salt content.
Cranberry sauce
Cranberry sauce adds something sweet to food, but some store brands have more than 30 percent sugar. Homemade cranberry sauce is a simple alternative, with a sugar content that you can regulate. Choose organic blueberries, as non-organic ones are often sprayed with pesticides.
sauce
Most people love turkey sauce. But it generally contains empty calories and a lot of sodium. Store-bought gravy can contain nearly 20 percent of the daily sodium intake recommended by the National Academy of Medicine. Make your dip at home for a lower sodium content, then decide to eat it in moderation.
Sweet Potato Stew
With their high fiber and antioxidant content, sweet potatoes can be a healthy addition to any meal. But once they’re made into a casserole, with added sweeteners and marshmallows, they can be one of the sugariest parts of a Thanksgiving spread. Instead, try topping your casserole with crushed pineapples, walnuts, oatmeal, or dried fruit.
Pumpkin cake
Pumpkin is healthy and packed with beta-carotene, vitamins C and E, iron, and folate.
But just like with the sweet potato casserole, the pie has its downside: all those other ingredients. Making it from scratch allows you to clarify the cream and sugar. If you buy canned pumpkin, look for brands that say they don’t contain BPA.
Safe, healthy and tasty recipes
The healthiest recipes don’t require sacrificing taste. You might even be surprised to find that these recipes may taste better. When you’re planning your Thanksgiving meal, be sure to check out EWG Thanksgiving Food Scores and some of our Staff Favorite Thanksgiving Recipes for healthy and delicious ideas.