Low Carb Thanksgiving

It's not easy staying healthy during the holidays when sugary sauces and treats are plentiful. Here are some ideas to help you.

Turkey
Turkey is a great lean source of protein if you stick to white meat and remove the skin.

Mashed Potatoes
Try one of these instead:

• Scalloped NotPotatoes! - a big hit on our Not Potato! Night
• Celery Root Mash - celeriac is a delicious alternative

Turnip and Rutabaga
These are actually good options, white turnip better than rutabaga, just avoid adding butter or sugar. If you need some extra zip, use olive oil and/or one of our sugar-free maple syrups (Ideal Protein or Walden Farms).

Side Vegetables
Choose low Glycemic Index vegetables for your sides like:

• cauliflower 
• broccoli
• cabbage - try cabbage steaks
• asparagus
• leafy greens
• zucchini 
• green beans or brussel spouts in moderation
• avoid peas, carrots, potatoes, and corn

You can season your vegetables with:

• olive oil
• salt
• pepper
• onion powder
• garlic
• ginger
• other herbs (parsley, sage, rosemary, thyme, oregano, cumin, paprika, etc)
• mustards (no sugar added)
• apple cider vinegar 
• hot sauce
• other sugar and fat free condiments

Rolls
Sorry - these are out if you want to keep your carbs down. Definitely a no go if you are on Phase 1. If you absolutely need bread, try this Fluffy Roll recipe.

Gravy
Unfortunately, gravy is often thickened with flour which adds carbs. To avoid this, make your gravy using no thickener, adding only broth or water and then reducing, or use a no carb thickener like Xanthan gum (but only a tiny bit towards the end). If you want your gravy thicker or creamier, try blending in some silken tofu.

Desserts
So much tasty sugar is served up over the holidays. Don't deny yourself a treat, just choose a healthy one.

• Raspberry Meringue Cookies
• Ideal Protein products:
• Pudding - milk or dark chocolate, vanilla, banana, butterscotch
• Wafers - triple chocolate, orange, lemon, strawberry
• Bars - milk chocolate, cookie n cream, caramel nut, cookie dough swirl, lemon poppyseed, chocolate mint, and more...
• Soy Puffs - chocolate, peanut butter, sour cream
• Jelly - raspberry or cherry
• Raspberry Chocolaty Bar
• Double Chocolate Brownie
• Crisps - fine herb, salt & vinegar and BBQ if sweet isn't your preference

Drinks
Alcohol is a big NO if you are on Phase 1. Try one of the options below for sipping:

• tea
• coffee
• water - sparkling or still
• club soda
• one of the above with lemon, lime or a little sugar free sweetener
• TRUE Citrus
• Ideal Protein Mangosteen Enhancer, Mio, Crystal light, etc with no sugar, calories or fat
• Splenda
• avoid milk or cream - if you need something like this, try using a little of the Ideal Protein Vanilla Drink.
• Ideal Protein products like:
• Blueberry Cran-Granata
• Peach and Mango
• Pina Colada
• Pineapple and Banana
• you can mix any of the above with sparkling or still water

Our 2013 Ideal Protein Thanksgiving post has our ideas from last year too.

Napa Cabbage wrapped Chinese Spring Rolls

Try this Phase 1 friendly cabbage spring roll recipe as a delicious dinner option.

Ingredients

• 1 Tbsp soy sauce
• 1 tsp cilantro
• 1 tsp Chinese 5 spice
• 1/2 tsp cayenne pepper
• 8oz ground chicken or turkey
• 1 Tbsp egg white
• 1/4 cup green onion, chopped
• 1 1/2 cups broccoli or cole slaw, chopped
• 3 large napa cabbage leaves

Directions

1. Bring a large pot of salted water to a boil. 
2. Submerge the 3 Napa cabbage leaves in the water for 2 minutes, until they soften, remove to a plate to cool. Pat dry with a paper towel. The leaves need to be completely dry before you use them to wrap.
3. Sauté chopped broccoli and green onions set aside to cool.
4. Combine soy sauce, Chinese 5 spice, cilantro, cayenne, egg white and chicken in a bowl. Add the cooled broccoli slaw and green onions. Shape into 3 patties, fry in non stick pan. 
5. Wrap in napa cabbage leaf and serve.

An Ideal Protein Thanksgiving

Thanksgiving can present a challenge when you’re on Phase I. You can avoid temptation and still enjoy the flavours of the season by following our tips below:

1. Try to be the chef! If you cook it, you know what is in it. Hosting the big day at your home gives you more control, and you can plan other activities (games, crafts, movies) to celebrate the day without the constant presence of food.
2. Have that big meal as early as you can. Try not to eat and then sleep. Eat slowly and enjoy your food.
3. Have a warm drink 30 minutes before dinner (up to 8 ounces). This can be water or tea, but a cup of chicken or turkey broth soup with green onion and miracle rice or miracle noodle will be especially filling. Warm liquids satiate and hydrate you. Finishing dinner with a cup of tea (pumpkin spice, chai, etc.) will also help.
4. Eat plenty of turkey, salad, and veggies. Stay clear of fattening and/or carb-loaded choices. Enjoy your 8 ounces of turkey and 2 cups of vegetables. You can make delicious cauliflower mash as a potato substitute and use IP chicken soup as gravy.
5. While you can’t indulge in wine, Perrier or club soda with Mio in a wine glass is a tasty alternative. You will be able to have wine and alcohol when the diet is done - short time sacrifice for long time gain.  Remember alcohol will make you very sick.
6. Get your plate and fill it one time only - don’t fall prey to second helpings or snacking on leftovers! Freeze them in single portion sizes to eat later.
7. While we don’t recommend too much exercise, a walk after dinner can be refreshing and a nice break from being surrounded by food.
8. Enjoy your holiday knowing you are not going to gain weight.

Happy Thanksgiving!

Recipes:

An “Ideal” Thanksgiving meal

Start with a cup of warm broth (optional miracle noodle or rice) before dinner. Have a lettuce salad to start; followed with 8 ounces turkey, low carb "stuffing" and your favourite IP approved vegetables. Enjoy an “Ideal” Pumpkin Pie Pudding for dessert. You’ll find the recipes below.

Cauliflower “Rice”

http://video.about.com/lowcarbdiets/Low-Carb-Cauliflower-Rice.htm

Chop one head of cauliflower into rice sized pieces using a food processor or other chopper. Microwave the chopped cauliflower in a covered dish for 5-7 minutes (if using a plastic container, reduce power to 70% and add a little time). Do not add water!

Low Carb “Stuffing”

Cooked cauliflower with spices (poultry seasoning, sage, bay leaf, etc.) and sautéed vegetables will make a tasty alternative to regular stuffing. See our full recipe by clicking the title for more.

Mock Mashed Potatoes (cauliflower)

Make delicious cauliflower mash instead of mashed potatoes by cooking cauliflower, garlic and white turnip in chicken broth. Try adding spices like bay leaf, sage, onion powder and celery. See our full recipe by clicking the title for more.

“Ideal” Pumpkin Pie Pudding

Blend Ideal Protein Butterscotch pudding, pumpkin spice, nutmeg and Walden Farms marshmallow dip together for a delicious low carb Thanksgiving dessert.

Moroccan Sliders

A new (yet old) recipe! Try these delicious, aromatic mini-burgers for a change. This is a healthier version of a traditional dish found in middle eastern/eastern european cuisine. Similar to Macedonian "Kjoftinja" or Greek "Kefthethes" meatballs, except they're not fried. 

• 1 pound extra lean ground beef 
• 1/2 pound ground veal, chicken, or turkey 
• 1 small onion, grated or 2 green onions
• 1 large egg *I just used some egg whites
• 3 Tbsp. chopped fresh parsley
• 2 Tbsp. chopped fresh cilantro 
• 2 tsp. finely chopped ginger 
• 1/2 tsp. ground cumin
• 1/4 tsp. cayenne pepper
• 1/4 tsp. cinnamon
• 1/4 tsp. nutmeg
• 1/2 tsp. salt

* Recipe also called for 1/2 cup of bread crumbs as a binding agent, though it seems to be fine with just some egg whites 

1. Mix ingredients together well
2. Form into small balls and flatten into burgers
3. Grill on BBQ. 

Roasted peppers and zucchini seasoned with smoked sea salt, garlic, olive oil work well as a side. These also go well with Walden Farms Spicy BBQ sauce.