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Food as Medicine: November Newsletter

November 22, 2024

November 2024

Thanksgiving: A Time to Celebrate with Family and Flavor

Healthy Thanksgiving: Delicious Recipes for a Memorable Holiday

Thanksgiving is a time to come together, share gratitude, and enjoy delicious meals. This year, why not try dishes that celebrate culture and health? Here are two standout recipes perfect for Hispanic and Middle Eastern families living in the U.S.:

Hispanic-Inspired Turkey:

A flavorful roasted turkey stuffed with cilantro-lime rice, black beans, and plantains. This dish is bold, aromatic, and perfect for gathering the family around the table.

Middle Eastern-Inspired Side:

Herb-roasted root vegetables with za’atar seasoning and a pomegranate glaze. This fusion side dish adds a tangy, sweet, and savory touch to your Thanksgiving feast.

Family Tip: Involve the whole family in the preparation. Kids can help mix ingredients or garnish dishes, making it a collaborative and meaningful experience.

DIABETES AWARENESS MONTH: EAT SMART, LIVE WELL

Take Charge of Your Health: Diabetes-Friendly Eating

November is Diabetes Awareness Month, and a balanced diet plays a crucial role in managing blood sugar levels. Here are a few tips to keep your meals healthy and satisfying:

Build a Balanced Plate: Fill half your plate with non-starchy vegetables, a quarter with lean protein, and a quarter with whole grains. This method helps manage blood sugar while keeping you full.
Snack Smart: Choose nuts, seeds, or fresh veggies with hummus instead of processed snacks. These options provide nutrients without causing blood sugar spikes.
Reduce Added Sugars: Substitute sugar with natural sweeteners like cinnamon or dates for a touch of sweetness in your desserts.

Recipe Highlight: Low-Carb Pumpkin Pie

Made with almond flour crust and a sugar-free filling, this dessert is a crowd-pleaser for those managing diabetes.

Don’t Let the Flu Catch You Off Guard

Flu season is here, and staying healthy starts with prevention. Here’s how:

Immunity Boosting Foods: Incorporate oranges, spinach, and bell peppers into meals. These foods are rich in vitamins that strengthen your immune system.
Get Vaccinated: Protect yourself and your family by scheduling flu shots for everyone.
Stay Active: Even a short walk can improve immunity and help keep illness at bay.

Quick Recipe: Immune-Boosting Ginger Turmeric Tea

Combine fresh ginger, turmeric, lemon juice, and honey in hot water for a comforting and healthful drink.

How to Safely Thaw Frozen Chicken and Turkey

Properly thawing poultry is essential for maintaining food safety and preventing bacteria growth. Here are three safe methods to thaw frozen chicken and turkey:

1. Refrigerator Thawing (Best Method)

Time Needed:

Chicken: ~24 hours for every 1-2 pounds.
Turkey: ~24 hours for every 4-5 pounds.

Steps:

Place the frozen chicken or turkey on a plate or in a shallow container to catch any drips.
Put it in the refrigerator on the lowest shelf to prevent cross-contamination.
Allow it to thaw slowly in the refrigerator.

Advantages:

Safest method to prevent bacteria growth.
Poultry can stay in the refrigerator for up to 2 days after thawing.

2. Cold Water Thawing (Faster Method)

Time Needed:

Chicken: ~30 minutes per pound.
Turkey: ~30 minutes per pound.

Steps:

Place the chicken or turkey in a leak-proof plastic bag to prevent water contamination.
Submerge the bag in a large bowl or sink filled with cold water.
Change the water every 30 minutes to keep it cold.
Cook immediately after thawing.

Advantages:

Faster than refrigerator thawing.
Great for smaller poultry cuts when time is limited.

Important Note:

Never use warm or hot water, as it encourages bacteria growth

What to Avoid:

Do not thaw at room temperature: Leaving poultry on the counter can lead to bacteria growth in the danger zone (40°F-140°F).
Do not thaw in hot water: It promotes uneven thawing and increases the risk of foodborne illness.

Quick Tip for Planning Ahead:

For larger turkeys, begin thawing in the refrigerator several days before cooking:

8-12 lbs: 2-3 days.
12-16 lbs: 3-4 days.
16-20 lbs: 4-5 days.
20-24 lbs: 5-6 days.

Mashed Sweet Potatoes

Ingredients:

4 large sweet potatoes (about 2 lbs)
1/4 cup unsalted butter, melted
1/3 cup milk (or heavy cream for creamier texture)
2 tablespoons maple syrup (optional for sweetness)
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
Salt and pepper to taste

Instructions:

1. Prepare the Sweet Potatoes:

Peel and chop the sweet potatoes into chunks.
Place the chunks in a large pot and cover with water. Add a pinch of salt to the water.

2. Cook the Sweet Potatoes:

Bring the pot to a boil over medium-high heat.
Reduce heat to medium and simmer for 15-20 minutes, or until the sweet potatoes are fork-tender.

3. Drain and Mash:

Drain the sweet potatoes and return them to the pot or a large mixing bowl.
Use a potato masher or fork to mash the sweet potatoes until smooth.

4. Add Flavor:

Stir in melted butter, milk, maple syrup (if using), cinnamon, and nutmeg.
Season with salt and pepper to taste.
Mix until creamy and well combined.

5. Serve:

Transfer to a serving dish and optionally garnish with a sprinkle of cinnamon or chopped pecans.

Tips:

Make it savory: Omit the maple syrup and spices, and instead add garlic, rosemary, or thyme for a savory twist.
Dairy-Free Option: Substitute butter with olive oil or coconut oil, and use almond milk or coconut milk in place of regular milk.
Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days.

Nutritional Information (Per Serving, 6 servings):

Calories: ~170
Fat: 7g
Carbohydrates: 25g
Protein: 2g
Fiber: 3g

Mashed sweet potatoes are a perfect Thanksgiving side dish—creamy, flavorful, and loaded with vitamins and nutrients!

Share Your Family’s Thanksgiving Traditions with Us

We’d love to hear from you! Share photos of your holiday meals or your family’s unique Thanksgiving traditions. Submit your favorite recipe to be featured in next month’s edition!

Bonus: Participants will receive a chance to win a raffle to win $50 gift card as a thank-you for their submissions.

Send your favorite recipe to info@lindabenfoundation.org.

Thank you for participating to our Food as Medicine Program through our partner schools. Your participation has brought more than just health to your table—it's brought joy and community spirit. As we aim to grow and refine this initiative, we deeply value your perspectives and experiences. Please click HERE or scan the QR code for very brief survey.