Give Your Turkey Day Feast A Nutritious Boost

Better Nutrition|November 2019

Give Your Turkey Day Feast A Nutritious Boost
Give your Turkey Day feast a nutritious boost with these seasonal superfood dishes
Lisa Turner

Everyone needs to eat more vegetables—but we wouldn’t dream of taking away your Thanksgiving turkey. So rather than making your holiday meal totally vegan or vegetarian, why not try upping the vegetables, swapping nutrient-dense plants for bread and starches, and sneaking in superfoods—so everyone is happy. Supercharge your Thanksgiving, from appetizers to dessert, with these nutrient-packed recipes. And yes: you can keep the turkey.

Appetizer

Zucchini Bites with Quinoa, Pomegranates, and Pumpkin Seeds
Serves 8

This easy, low-starch take on stuffed squash features ready-to-eat quinoa and fast-cooking zucchini for a vegetable-heavy, colorful app. Or substitute delicata squash for the zucchini for a more traditional winter squash dish. If oven space is tight, pre-cook the zucchini rings the night before; then heat the quinoa blend and top them just before serving.

2 large zucchini
3 Tbs. olive oil, divided
1 large shallot, finely chopped
3 garlic cloves, minced
6 cups loosely packed baby spinach, finely chopped
2 (8-oz.) pouches Ancient Harvest Microwavable
Organic Quinoa
¼ cup chopped pumpkin seeds
2 Tbs. fresh thyme leaves
3 Tbs. pomegranate seeds
Pomegranate molasses for garnish (substitute balsamic glaze)

1. Preheat oven to 400°F. Cut zucchini horizontally into ¾-inch rings. With a melon baller, gently create a small hollow in each ring, leaving a layer on the bottom to hold the stuffing. Toss zucchini rings with 2 Tbs. olive oil, and roast 20 minutes flipping halfway through, until just tender but still firm.

2. During the last 5 minutes of zucchini roasting time, heat remaining olive oil in a large pan, and sauté shallots and garlic 3 minutes. Stir in spinach, quinoa, pumpkin seeds, and thyme. Season to taste with salt and pepper. Cover pan, reduce heat to low and keep warm.

3. Remove zucchini rings from the oven and let cool 3 minutes. Using a spatula, carefully transfer rings to a large serving platter. Stir pomegranates into quinoa mixture. Top each ring with quinoa mixture; reserve any extras for later use. Drizzle with pomegranate molasses or balsamic glaze, and serve immediately.

Per serving: 200 cal; 8g prot; 9g total fat (2g sat fat); 25g carb; 0mg chol; 160mg sod; 5g fiber; 5g sugar

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November 2019