Feast without Fear at Thanksgiving
The average American will consume 2,500 calories or more at Thanksgiving dinner. And that doesn’t include the nibbles and drinks beforehand or the second slice of pie before bed. Check out these practical strategies for preventing heartburn after the big meal.
Don’t Nibble Before Dinner
Sip a glass of ice water and steer clear of the cheese try before dinner. It’s too hard to control portion size when you’re standing next to the hors d’oeuvre tray while talking with friends and family.
Common Sense at the Thanksgiving Table
The number one heartburn trigger isn’t one specific food. It’s not orange juice or caffeine or peppermints. Nope. The number one trigger is simply too much food at once. Thanksgiving dinner is the biggest meal of the year. If you have heartburn after eating Thanksgiving dinner, you’re not alone. Consider these prevention strategies:
General healthy eating guidelines apply: Don’t heap the food on your plate. Eat slowly. Chew thoroughly. Take your time and savor your food. Skip seconds.
Plus there are specific suggestions for dealing with the typical turkey dinner:
- Turkey is a good choice. It’s high in protein and relatively low in fat. Enjoy it – in moderation, of course.
- Cranberry sauce is acidic. Don’t go overboard.
- Drink plenty of water throughout the meal. It aids digestion and dilutes stomach acid, making heartburn less likely.
After Dinner Hints
GET UP! After a big Thanksgiving meal, everyone’s tempted to stretch out on the sofa to nap or watch football. That’s the worst thing you can do for your heartburn. Food is still in your stomach for at least three more hours, ready to cause heartburn. If you must go from mashed potatoes to couch potato, at least sit up with your head above your stomach. Better yet, go for a stroll to look at the Christmas lights in neighborhood. Avoid heavy exercise – no touch football for instance.
CHEW GUM! Chew a stick of gum (not peppermint). Chewing gum promotes saliva production. Saliva neutralizes stomach acid. It also spurs your stomach to move food into your intestine more quickly.
LEFT IS RIGHT! If you must have a nap after dinner, lie on your left side instead of your right side. Lying on your right side pushes your stomach contents closer to your esophagus, making heartburn more likely. Lying on your left keeps things separated a little better.
Source: http://www.dhhs.gov/
Your Turkey Roasting Guide
An underdone or overdone turkey won’t cause heartburn, but it can cause heartache for the cook. Check out this refresher coarse on safely thawing and roasting a whole turkey.
1. If you buy a frozen turkey, thaw it in the refrigerator – not the on the counter! Place the turkey in a shallow pan to prevent any juices from dripping onto other foods in the fridge. Allow about 24 hours per 5 pounds of turkey. If you’re short on time, you can use the cold water thawing method. First, put the turkey in a leak-proof plastic bag to prevent the turkey from absorbing water. Submerge the wrapped turkey in cold tap water. Change the water every 30 minutes until the turkey has thawed. Allow 1 hour per 1 pound of turkey. Begin roasting the turkey immediately.
Roasting Times for Unstuffed Turkey
Turkey Weight Hours
8 to 12 pounds 2 to 3.5 hours
12 to 16 pounds 3 to 4 hours
16 to 20 pounds 4 to 5 hours
20 to 24 pounds 5 to 6 hours
2. Use an instant-read food thermometer to test for doneness. Insert the thermometer into the thickest section of the breast. When the thermometer registers 165ºF, the turkey is done. (Don’t rely on the pop-up timers embedded in some turkeys. They often don’t “pop” until the turkey is overcooked.) If your turkey is stuffed, check that the center of the stuffing has reached 165ºF as well.
3. Once the feast is over, remove the meat from the turkey carcass and cut into small pieces. Refrigerate turkey and stuffing separately in shallow containers within 2 hours of cooking. Use leftovers within 3 to 4 days.
Apple-Onion Stuffing: Makes about 10 cups, to serve 10
You don’t need a stick or two of melted butter to moisten stuffing. Apple cider and chicken broth add richness without all that fat. And you don’t have to wait until Thanksgiving to enjoy this delicious stuffing. Cut the quantities in half to serve on a weeknight with a rotisserie chicken
INGREDIENTS
1 tablespoon olive oil, plus extra for brushing
1 large sweet onion, diced
2 ribs celery, diced
2 large, sweet, firm apples such as Golden Delicious or Honeycrisp, peeled and diced
1/3 cup craisins (dried cranberries)
1/2 cup apple cider
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh thyme leaves or 1 teaspoon dried thyme
1 1/2 teaspoons chopped fresh sage leaves or 1/2 teaspoon dried rubbed sage
Freshly ground black pepper, to taste
About 6 cups stale whole-wheat bread cubes
About 4 cups stale white bread or cornbread cubes
1 cup low-sodium chicken or vegetable broth
DIRECTIONS
1. Preheat oven to 350° F. Grease a large casserole dish (2 ½-quart) with olive oil.
2. Heat 1 tablespoon olive oil in a large, heavy skillet over medium-low heat. Add onion and celery and cook until soft, about 5 minutes. Add apples, craisins and apple cider. Increase the heat so the liquid simmers quickly. Cook to reduce the liquid by half, about 3 minutes. Stir in parsley, thyme, sage and black pepper.
3. Transfer the apple mixture to a large bowl. Add bread cubes and broth, tossing gently to mix. Transfer to the prepared casserole dish. Cover with a piece of aluminum foil.
4. Bake for 30 minutes. Remove foil and continue to bake until the top browns, about 10 minutes longer.
NUTRITION PER SERVING
226 Calories
2g Fat
0.6g Saturated fat
1g Protein
36g Carbohydrate
3g Fiber
216mg Sodium
Source: Healthy Living Kitchens
