A Thanksgiving Meal For All

The time-honored portrait of a family gathered around the Thanksgiving table enjoying a serving of turkey alongside other nostalgic staples may still reflect how many celebrate the holiday, but increasingly diverse dietary demands mean today’s turkey must sometimes share the spotlight with less traditional offerings.

Preparing a meal that the whole family will give thanks for can be a daunting task, but here are some helpful tips for making something to eat for everyone– even those with diabetes, celiac disease, or lactose intolerance.

“Let’s start by making easy swaps for favorite side dishes,” says Debbie Bessen, MS, RD, CSO, CLT, nutrition outreach manager at Holy Name. “Always read labels. If you have guests following a low-salt diet, buy low-sodium broth and green beans with no added salt. For guests with diabetes, skip canned cranberry sauce and sugary desserts, and make sides that are easy to divide into small portions.”

People with celiac disease can enjoy stuffing if made with gluten-free packaged bread cubes, Debbie says. “You can also make your own stuffing using stale gluten-free bread, but avoid cornbread as it contains gluten.” If you want to try something new, you can choose to serve rice instead.

If you need to feed someone who cannot eat dairy, you can still make those creamy mashed potatoes, just replace the dairy milk with plant milk and then season to taste with garlic, olive oil, and nutritional yeast.

“Top with scallions, chives, lemon pepper, or chipotle seasoning to give those lactose-free mashed potatoes some zing,” she suggests.

Most guests will still enjoy a main course of oven-roasted turkey, but for those who prefer to not eat meat, Debbie suggests crowd-pleasing alternatives like butternut squash lasagna or a lentil loaf.

And there is no reason to skip dessert, even for the health conscious. Healthy options include fresh fruit with coconut whipped cream or fruit-filled oat pies made with pecan crust. If pumpkin pie is a must, use pureed pumpkin, not canned pumpkin pie filling that is high in added sugar.

Thanksgiving is a great opportunity to bring friends and loved ones together. With a little planning, you can make sure there is something special on everyone’s plate.