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Healthy Eating

Give your Thanksgiving leftovers a healthy makeover – Oxford Observer



Dear readers,

At the Oxford Observer, we all hope you had a wonderful Thanksgiving full of fun, family and food.

If you haven’t read our author Stella Beerman’s article last week about how to have a sustainable vacation, Maybe you look in your fridge and think, “How can I eat all these leftovers?”

Eating the same turkey, filling, and mashed potatoes the following week – maybe weeks, depending on how much food you’ve prepared – can get repetitive and quite unhealthy.

To help ensure a healthier and more balanced holiday season for everyone, we reached out to the locals to see what your leftover favorites are, as well as an expert for some advice on how to make healthier choices this holiday season.

Whether it’s sandwiches and soups or potpie and throwing the leftovers at your chickens, there is something for everyone.

The director of the dietetics program at Miami University and licensed nutritionist Gretchen Brademan shared some tips for a healthier holiday season without sacrificing the joy of eating and partying.

“The rule of thumb is you can have anything you want, but portion control is the greatest,” said Brademan. “Two cookies are perfect, but it’s the third and the fourth [that are an issue]. It only takes about 250 extra calories a day, which is like a Snickers bar, to gain half a pound a week. ”

Gretchen Brademan, director of the dietetics program at Miami University. Photo courtesy of Miami University

The traditional Thanksgiving menu has a myriad of things that, believe it or not, can be incredibly nutritious for you and your families when consumed proportionally. Brademan pointed out that leftover turkey, mashed potatoes, sweet potatoes, cranberries, and vegetables can all lead to filling and vitamin-rich meals in the days ahead.

“Vegetables can be cut into cubes and stuffed into an omelette, frittata, or super salad that will provide you with vitamin A, vitamin C, vitamin K, and fiber. These help boost immunity and create healthy eyes, ”Brademan said. “It’s great to be able to add more of this to anything you do.”

Half a cup of cooked vegetables are only 25 calories compared to half a cup of potatoes that are 80 calories.

When it comes to one of the most popular Thanksgiving leftovers, the turkey sandwich, Brademan suggests some ingredient swaps to make it a well-rounded meal. Instead of white bread, opt for wholemeal bread, which has two main advantages: It is high in fiber and will fill you up quickly.

Adding cranberries to the sandwich adds a sweet dimension of flavor, while vegetables like cucumber, tomato, and spinach can add a fresh texture. In addition, Brademan said that replacing mustard with mayonnaise or gravy will also help control the caloric value of the sandwich as a whole.

“Fat carries taste and satiety, but there are only four calories for every gram of carbohydrate or protein you eat,” said Brademan. “For every gram of fat in the form of butter, sauce or mayonnaise you get nine calories, twice the amount of calories per gram. That adds up so quickly.”

Other leftover meals Brademan suggests include vegetable and protein salads, turkey salad (a leaner version of chicken salad), potato pancakes, vegetable omelette or frittatas, mashed potato-based soup, and the use of cranberries and sweet potatoes in any as you can.

“Cranberries are considered a superfood,” says Brademan. “They contain polyphenols and these polyphenols are used to fight free radicals. It has this antioxidant property that helps prevent cancer and cardiovascular disease. ”

Cranberries can be used in a variety of ways, including as a side dish or dip for cheese and crackers, a fun twist on the traditional PB&J by replacing the jelly with cranberry sauce or simply mixing cranberries in your oatmeal or plain Greek yogurt. Brademan also uses sweet potatoes in the same way that cranberries in their oatmeal and yogurt year-round, not just for Thanksgiving.

For potato pancakes, she suggests mashing potatoes with chives, cheddar cheese, cubed turkey, eggs, salt, and pepper and then baking for a crispy finish. In addition to potato fritters, leftover mashed potatoes can also be used as a high-fiber base in a simple soup, which, according to Brademan, is good for gastrointestinal health.

Brademan’s advice boils down to three things: Always opt for more vegetables, be careful when eating so you can listen to your body when it tells you it’s full, and enjoy the party.

“We shouldn’t look at the food and say, ‘Not that or not that.’ Such fond memories happen at this time and it’s exciting to enjoy fellowship and friendship by having family together, ”said Brademan. “Pretty much every time you think of happy memories, it’s all about food. So take the time to turn off the electronics and enjoy each other’s company over good food. ”

We asked the Oxford community to tell us what they were doing with their leftovers, and then based on Brademan’s suggestions, we’ve come up with a few recipes to help you enjoy your Thanksgiving leftovers in new, healthier ways:

Turkey salad

This turkey salad is a leaner version of chicken salad that features cranberries and almonds. To make it even healthier, you can replace plain Greek yogurt with mayo or even mix parts of it.


  • 1 pound leftover turkey, shredded
  • 1 ⅔ cup of light mayonnaise
  • 2 TBSP. chopped celery (about a stalk)
  • ¼ tsp. Garlic powder
  • ¼ tsp. black pepper
  • ¼ tsp. Onion powder
  • ¼ tsp. salt
  • ¼ cup of cranberries
  • ¼ cup of sliced ​​almonds


  • In a medium bowl, mix the turkey, celery, and spices.
  • Add the mayo and mix well. Mix in the cranberries and almonds.
  • This is best served on toasted wholemeal bread with a few slices of tomato and a crispy salad.

Turkey and cranberry sliders

These sliders are a twist on the traditional favorite ham and the Swiss slider. They bring all of the Thanksgiving flavors you love together in one sandwich. What would be better?


  • 12 leftover buns or Hawaiian buns
  • 1 pound leftover turkey, shredded
  • ⅔ cup of cranberry sauce
  • Eight slices of Swiss cheese or leftover brie
  • ½ cup of sauce
  • 1 tablespoon. Dijon mustard
  • 1 tablespoon. Poppy
  • 1 clove of garlic, chopped
  • ½ tsp. Onion powder


  • Preheat the oven to 350 degrees. Spray a 9 x 13 pan with cooking spray and set aside.
  • Halve 12 rolls and arrange on the bottom of the pan.
  • Spread the brie or Swiss cheese on the rolls. Top with half of the turkey. Spread the cranberry sauce on top of the turkey and sprinkle the rest of the turkey on top. Add the tops of the rolls.
  • Mix the sauce, mustard, poppy seeds, garlic and onion powder in a small bowl. Pour the mixture evenly over the rollers.
  • Cover the rolls with foil and let rest for five minutes. Put in the oven and bake for about 20 minutes. Uncover and bake for another five minutes. Watch the baking process carefully or make sure the sandwiches do not burn.
  • Eat right away.

Potato Pancakes

Use your leftover potatoes to make this traditional German dish with a twist. This recipe was created for normal potatoes, but can also be adapted for sweet potatoes by exchanging the chives for crushed pecans and topping them with cinnamon butter or cinnamon cream cheese. A fun alternative to this recipe is to bake the pancakes in a waffle iron instead of on the stove.


  • 3 cups of potatoes, chopped or mashed
  • 2 eggs
  • 3 chives
  • 2 TEA SPOONS. black pepper
  • 1 ½ tsp. salt
  • 2 TBSP. flour
  • 1 cup turkey, shredded
  • Onion cream cheese


  • In a medium bowl, mix the potatoes, eggs, diced chives, pepper, salt, flour and turkey and mix well.
  • Shape into three centimeter patties.
  • Sprinkle the pan with cooking oil and bake the pancakes over medium heat until both sides are crispy, about four minutes on each side.
  • Cover with onion cream cheese and serve.

Thanksgiving sweet potato pan

This recipe is best made in a cast iron pan, but it can be made in any large pan on the stove. Any type of sweet potato will work.


  • 1 pound leftover turkey
  • 1 cup of dry quinoa
  • 4 cups of leftover sweet potatoes
  • ½ cup leftover cranberries
  • 1 cup leftover vegetables
  • 6-8 ounces goat cheese


  • Prepare 1 cup of dry quinoa according to the package directions.
  • In a large pan, mix the turkey, sweet potatoes, quinoa, and vegetables. Cook on medium heat for 5 to 10 minutes until warmed through.
  • Remove from heat, top with cranberries and goat cheese, then serve.
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Healthy Eating

9 Peach Benefits for Skin, Health, Nutrition



It’s not breaking news, peaches taste fresh, canned or in a cake. But peaches are not just nature’s candy; they’re also a fruit that offers a number of health benefits.

Need an excuse to order boxes of peaches? Click on “Buy” and confirm the order. Here are all the benefits of peaches.

Eating peaches every day is not a panacea, but there are many reasons to nibble on this stone fruit. This is how the potential benefits of peaches stack up.

1. Full of nutrients and antioxidants

Peaches are full of good for you vitamins and minerals that your body needs to function optimally.

Eating a large piece of fruit (225 grams) will give you a boost:

They also contain a variety of antioxidant and anti-inflammatory phytochemicals that help protect your body from oxidative damage caused by free radicals (compounds often linked to disease and cancer).

2. Help with digestion

A healthy bowel depends on good digestion, and peaches (and other high-fiber foods) can be your ticket to good digestive flow.

A single large peach (225 grams) contains nearly 3.38 grams of fiber, which helps keep things moving in your digestive tract. Fiber also keeps you “regular” (yes, we’re talking about 💩) so that you can prevent the oh-so-unpleasant constipation.

3. Improving heart health

Peaches (as well as other fruits like apples, pears, and plums) are full of flavonoids – antioxidants that can promote a healthy heart. A 2017 study found that high ingestion of flavonoids was linked to a lower risk of death from cardiovascular diseases and causes in both men and women.

Studies also suggest that consuming more foods rich in flavonoid antioxidants, like peaches, may help reduce your risk of high blood pressure (a risk factor for heart disease).

4. Can support your immune system

Peaches contain nutrients that support the immune system, such as vitamin C.

A large peach provides about 10 percent of your body’s daily vitamin C levels, which your body needs to support the immune system and protect you from infection. This will help protect your immune system and prepare it to fight off any disease or infection that may arise.

5. Help maintain a healthy weight

Nutritious foods like fruits and vegetables, including peaches, are low in calories and full of nutrients to support a healthy weight.

Since they are high in water and filled with fiber, they can also help keep you feeling full longer.

6. Protect and improve skin

Thanks to their anti-inflammatory properties, peaches can help improve and protect your skin.

Peaches contain vitamin C, which plays a role in maintaining overall skin health.

They also contain provitamin A, which can protect your skin from harmful UV rays and other harmful factors for a youthful glow.

Peaches are also a good source of provitamin A carotenoids, which can be converted to the active form of vitamin A in the body. Carotenoids build up in the skin and can help protect your skin from harmful UV rays.

7. Can help reduce the risk of cancer

TBH there is no single food that completely prevents cancer. But total consumption of vegetables and fruits in general is associated with a lower risk of cancer.

Research also suggests that two other antioxidants in peaches – carotenoids and caffeic acid – may be linked to preventing some cancers.

A 2014 test-tube study even found that antioxidants called polyphenols from peaches and plums could help prevent breast cancer cells from growing and spreading without harming healthy cells.

While these results are interesting, more human studies are needed in this area. And eating a peach every day won’t treat existing cancer.

8. Can help to support blood sugar regulation

Eating fruit is generally associated with lower blood sugar levels, lower blood sugar levels, and a reduced risk of developing type 2 diabetes.

Although it wasn’t a human study, a 2015 study in rats found that consuming peach and plum juice helped prevent risk factors related to high blood sugar, insulin resistance, and cardiovascular health.

9. Improve eyesight

Peaches can help keep your eyes healthy thanks to an antioxidant found in peaches called beta-carotene.

This antioxidant is what gives peaches their lovely orange color. Beyond aesthetics, beta carotene can be converted into vitamin A in your body, which is essential for your eyesight.

We all know it: you buy a bundle of fruit just to make it go bad before you can eat it all.

If you’re looking to add peaches to your shopping list but aren’t sure how to store them to keep them fresh, you’ve come to the right place.

Fresh peaches

Fresh peaches usually last about a week at room temperature, so you can usually leave them on your counter for a few days after buying them. Keep in mind that they will continue to ripen over time, so you can also keep them in the refrigerator so they don’t get overripe and mushy.

Frozen peaches

Frozen peaches are a great way to preserve your peaches (and can make a delicious smoothie!). Throw some prepackaged frozen peaches in your freezer. Or you can cut fresh peaches and freeze them yourself.

Pro Tip: Before freezing them, sprinkle fresh peaches with some lemon juice as you slice them. This will prevent them from turning brown.

Canned peaches

Canned peaches should be kept at room temperature and can be kept in your closet or pantry. Pay attention to the label for specific temperature requirements and write down the expiration date (so you can be sure that you will use it in a timely manner!). Also, keep in mind that these peaches are often bottled in a sugary syrup.

Not only are peaches widely available, but they’re super easy to prepare and delicious to eat on their own.

Here are a few of our favorite peach recipes for your enjoyment:

Peaches are packed with vitamins and antioxidants that make them a tasty and nutritious choice. Adding peaches to your diet can offer a variety of potential benefits, including improving skin, aiding immune health, and aiding digestion.

Peaches can be bought fresh, frozen, or canned. Knowing how to properly store them will make them last longer so you can get the most out of this juicy fruit. While you can enjoy peaches straight from the tree, there are also plenty of ways to prepare them to make delicious desserts and meals.

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Healthy Eating

The Worst Breakfast Habits for Inflammation, Say Dietitians — Eat This Not That



Inflammation can be a sensitive issue. On the one hand, it is a necessary process that our bodies need to heal injuries known as acute inflammation. On the other hand, it can lead to serious health problems and illnesses when it becomes chronic, which we will refer to in this article.

Chronic inflammation can be caused by things like autoimmune diseases, exposure to toxins, obesity, and an inactive lifestyle, and according to Harvard Health, “it plays a central role” in diseases like diabetes, heart disease, certain cancers, and Alzheimer’s.

Because inflammation is linked to weight, diet, and exercise, there are certain foods we can eat and avoid to reduce the risk of chronic inflammation in the long term.

Read on to learn about some of the worst breakfast foods and breakfast habits for inflammation. For more inflammation tips, see Popular Foods To Reduce Inflammation After 50.


When it comes to inflammation, added sugars and refined carbohydrates are some of the main culprits.

“One of the worst breakfast habits for inflammation is eating refined carbohydrates and foods high in added sugar like packaged pastries, donuts, and baked goods,” says Amy Goodson, MS, RD, CSSD, LD Author of The Sports Nutrition Playbook.

Lauren Manaker, MS, RDN, registered nutritionist on our medical panel and author of The first mother’s pregnancy cookbook and Promote male fertility Agrees, saying that “sugary and refined pastries like donuts and muffins can be loaded with ingredients that can contribute to inflammation. So it’s best to stick to whole grains with no questionable ingredients instead.”

RELATED: A Major Side Effect of Eating Too Much Added Sugar, Says A New Study

Iced coffee with whipped creamShutterstock

Sometimes consuming sugar-sweetened beverages in the morning, like fancy coffee beverages or juices with added sugar, can lead to inflammation or other undesirable health problems.

“Some research suggests that excessive sugar intake can encourage the growth of inflammatory bowel bacteria, which can increase the risk of obesity and inflammatory bowel disease,” says Goodson – like blood sugar and energy levels throughout the morning and even throughout the day. “

TIED TOGETHER: Sign up for our newsletter to receive recipes and food news in your inbox every day!

Artificial sweetener coffeeShutterstock

Even if you’re not roaming the Starbucks driveway for a PSL, your morning cup of coffee can still cause unwanted inflammation.

“Coffee can be a healthy addition to a breakfast plate, depending on what’s added to your cup of joe,” says Manaker, “and adding spoons of sugar is delicious, but not the best choice when you’re trying to reduce chronic inflammation treat. “

RELATED: Coffee Habits That Make You Aging Quicker, Says Nutritionist

McDonalds breakfastJoe Raedle / Getty Images

Goodson also mentions that foods made high in trans fats cause inflammation and can have negative effects on cholesterol levels and heart health.

“These foods, such as deep-fried fast food breakfasts, goodies, pastries, baked goods made from margarine or vegetable shortening, and certain non-dairy creamer can be identified by the fact that hydrogenated or partially hydrogenated oils are on the ingredient list of the food,” says Goodson.

CONTINUE READING: Worst fast food breakfast according to nutritionists


Manaker warns against eating certain processed breakfast meats such as sausage or bacon on a regular basis. “These foods are linked to the development of chronic inflammation,” says Manaker, “and while it’s probably okay to eat these foods every now and then, eating them every day isn’t the best habit.”

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Healthy Eating

How to Start a Meal Plan According to Dietician



If you’ve ever felt overwhelmed while browsing the aisles of the grocery store and waiting for inspiration to give you some direction on what to buy and cook, you are not alone. Many people buy and cook off the cuff without planning meals in advance. While this can certainly work, it is not without its pitfalls: you can be stuck in a dead end and make the same dishes over and over – and cut the variety in your diet necessary for optimal nutrition – or you can forget about ingredients you end up using or buy things that don’t go well with a cohesive meal.

Meal planning solves many of these problems and can help save time, money, and potential secondary last minute trips to the store to pick up ingredients you didn’t know you would need. Meal planning also makes it easier to stay on top of diet and weight loss goals, and to eat well-balanced, nutritious meals with plenty of variety throughout the week. While it may seem intimidating to deal with meal planning when you’ve always been spontaneous with shopping and cooking, it’s actually quite easy to start planning your weekly meals, and most people find meal planning to be the entire process Making food preparation more efficient and effective. To get the best tips and advice on getting started with meal planning, we spoke to Anna Rios, RDN, a registered nutritionist and recipe developer. Read on to learn how you can simplify and streamline your meal planning process.

What are the benefits of meal planning?

Meal planning can save time, money, and food waste by making sure you buy only what you need rather than ending up with knickknacks or added ingredients that could spoil. When shopping on the fly, you may have to make multiple trips to the store to collect everything you will ultimately need to prepare your meals. Rios adds that meal planning can improve the quality of your diet and also reduce stress. “Meal planning makes it a lot easier to stay on top of things and have balanced meals throughout the week,” she notes. “It also gives you security because you have a plan instead of having to think about what to eat at the last minute.”

How do you go about planning your meal?


Meal planning is actually quite simple and can be broken down into a few simple steps:

  1. Select balanced recipes / dishes that you want to prepare for the week.
  2. Create a tentative / flexible meal plan for the week.
  3. Make a list of the ingredients you will need for the recipes, taking into account what you already have and what ingredients are used in multiple recipes.
  4. Buy the ingredients in the supermarket.
  5. Prepare your meals by dicing products, pre-cooking certain grains, making marinades, etc.

What factors should you consider when planning your meal?

Recipe meal planning.Unsplash

Rios says the top factors to consider when planning your meal include your budget, dietary restrictions, health goals, time, and meal preferences. It can also be helpful to think about what you already have in stock and what products or foods are in season. If you’re on a tight budget, before choosing your recipes, you can browse the flyers (online or in the mail) from your local grocery store to see upcoming sales or cut out available coupons. Once you know what foods are on offer, you can search for recipes that include those offerings to save costs. That way, you can take advantage of the cost savings without having to rethink in-store and develop a recipe that uses the sales ingredients on-site.

Another benefit of meal planning is the ability to more easily tailor what you end up preparing and eating towards your nutritional goals. Too often people intend to eat healthily or follow a specific nutritional plan like the Mediterranean Diet or the DASH Diet, but all of this can be thrown out the window while shopping on the fly or trying to cobble together a meal made with whatever ingredients at the last minute Have a hand.

“In general, you want to make sure that you consume the following food groups at every meal – proteins, complex carbohydrates, vegetables, and healthy fats. The inclusion of all food groups ensures proper nutrition, energy and will keep you full until your next meal, ”explains Rios. “It is also important to contact a registered dietitian if you have any health concerns. Everyone is different and nutritional needs vary from person to person. “

Avoid the common pitfalls of meal planning

Rios says there are some common pitfalls or obstacles in meal planning, but they can be easily circumvented. “When we set ourselves unrealistic goals, we often feel overwhelmed,” she explains. “I recommend setting realistic and achievable goals – start small! For example, start by planning a meal 1-2 days a week and build from there. You can also set a small goal for yourself, such as: B. add more plant-based meals and prepare them before the week starts. “

She also says that meal planning is a chance to add variety to your diet, which is not only optimal from a nutritional point of view, but can continue to be fun and exciting. After all, eating the same meals every day or week after week can get boring. “Make sure you allow 15-20 minutes once a week to search for new recipes or remake old favorites,” she advises.

Helpful resources for meal planning

Meal planning inspiration.Unsplash

Rios says there are many resources online that can help with meal planning. “Looking for recipes on Pinterest,, Recipe blogs and YouTube can be great motivators, ”she shares. “I love using Pinterest to organize my recipe categories from ‘quick and easy meals’ to ‘date night dinners’. Finding new and exciting recipes can also motivate you to stay on the right track. “

Flexible meal planning

A common concern with meal planning is that people fear that they will be planning a meal that they simply don’t want to prepare or eat once the day is up. Rios says that a flexible approach to meal planning can work around this problem. “Create a flexible menu so that you can eat intuitively. If one day you don’t feel like having a bowl of burrito, make another meal that you planned for that week, ”she says. “It’s also important to have backup recipes made with similar ingredients so you can change the meal up if necessary.” In other words, give yourself the freedom to postpone things a little. Your meal plan doesn’t have to be set in stone.

Last snack

Meal planning is actually quite simple and can streamline the meal time in your home. It can save you time and money, and it can keep you updated with your diet goals. “Meals to look forward to. If there’s one dish you absolutely love, double the serving for leftovers the next day, ”suggests Rio. “Try new foods. It’s important to keep it interesting and exciting! “

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