Enjoy a Healthy Mediterranean Inspired Thanksgiving Meal

Enjoy a Healthy and Delicious Mediterranean Thanksgiving

The holidays are a time for enjoying delicious food and quality time with friends and family. However, with so many rich, calorie-laden dishes, it can be challenging to maintain healthy eating habits. This year, incorporate the Mediterranean diet into your Thanksgiving celebrations for meals that are nutritious and full of flavor.

The Benefits of the Mediterranean Diet

The Mediterranean diet emphasizes plant-based foods like fruits, vegetables, whole grains, legumes, nuts and olive oil. It also includes moderate amounts of fish, poultry, eggs and dairy, while limiting red meat and sweets. This eating pattern has been associated with numerous health benefits including:

• Weight loss and maintenance
• Reduced risk of heart disease and stroke
• Lower blood pressure and cholesterol levels
• Reduced risk of diabetes
• Improved cognitive function
• Longer life expectancy

Bringing Mediterranean inspired dishes to your Thanksgiving table is a great way to celebrate the holiday while keeping your health goals on track.

Mediterranean Thanksgiving Appetizers

Start your Mediterranean Thanksgiving meal off right with healthy appetizers. Swap out typical fried, creamy or bread-based apps with these fresh Mediterranean inspired options:

Roasted Red Pepper Hummus

Chickpeas, tahini, olive oil, garlic and roasted red peppers blend together to create a creamy, protein-packed dip. Serve with fresh cut vegetables and whole grain pita wedges.

Bruschetta Bar

Set out an assortment of diced tomatoes, artichoke hearts, olives, basil and other toppings so guests can create their own delicious bruschetta on whole grain toast points.

Stuffed Grape Leaves

These rolls made from grape leaves stuffed with rice, lemon, mint and Mediterranean spices make an elegant and appetizing starter.

White Bean Salad

Toss chickpeas with diced cucumber, bell pepper, red onion, olives, parsley and a red wine vinaigrette. The fiber and plant protein will keep you satisfied.

Mediterranean Turkey and Main Dishes

Of course the turkey is the star of the Thanksgiving show. Complement it with nutritious Mediterranean inspired side dishes and flavorful sauces.

Herb Roasted Turkey

For moist, flavorful meat, coat your turkey in an herbed olive oil rub before roasting. Thyme, rosemary, oregano and sage add tons of taste without tons of calories.

Gravy

Skip the traditional gravy made with fatty pan drippings. Instead, make a light tomato basil gravy using vegetable or chicken broth as the base.

Greek Stuffed Turkey Breast

If you want a smaller turkey option, try this clever stuffed turkey breast. Filled with Mediterranean flavors like spinach, sun-dried tomatoes, artichokes and feta, it makes for a tasty main dish.

Moussaka

This Greek casserole with layers of eggplant, potato, ground lamb and bchamel sauce can be a satisfying vegetarian main dish when made without the lamb.

Mediterranean Thanksgiving Side Dishes

The side dishes are an important part of any Thanksgiving meal. With these Mediterranean diet twists, you can enjoy flavorful, nourishing plant-based foods.

Mashed Cauliflower

For a lighter take on mashed potatoes, try mashed cauliflower flavored with garlic, olive oil and Parmesan cheese.

Roasted Vegetables

Roast carrots, parsnips, Brussels sprouts, beets and other seasonal veggies tossed in olive oil, garlic and herbs for a Mediterranean flavor.

Mediterranean Quinoa Salad

This protein-packed salad combines quinoa with cucumbers, tomatoes, olives, chickpeas and feta for a balance of flavors and textures.

Spinach and Artichoke Stuffed Portobello Mushrooms

Grilled, stuffed mushrooms satisfy like meat but are cholesterol free and full of nutrition from spinach and artichoke hearts.

Mediterranean Thanksgiving Desserts

Save room for desserts that capture Mediterranean flavors. Rely on healthy ingredients like fruit, nuts and olive oil instead of cream, butter and refined sugar.

Baklava

This traditional Greek pastry with layers of phyllo, nuts and honey makes for a decadent but healthier dessert than pumpkin pie.

Yogurt Parfaits

Layer nonfat Greek yogurt with fresh berries, toasted nuts and a drizzle of honey for a creamy, protein-packed treat.

Olive Oil Cake with Berries

Olive oil gives this sponge cake an ultra moist texture. Top slices with fresh berries for added nutrition and bright flavor.

Orange and Date Salad

Refresh your palate after the big meal with this Moroccan citrus salad made with oranges, dates, parsley, olive oil and spices.

Embrace the Mediterranean Lifestyle

This Thanksgiving, adopt Mediterranean inspired dishes and embrace a lifestyle focused on community, simplicity and wellbeing. With its emphasis on fruits, veggies, whole grains and lean proteins, the Mediterranean diet proves you can still enjoy flavorful food while promoting good health.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.