A Healthy Side for Your Thanksgiving Table

Photo by House of Sims.

Thanksgiving is a new holiday for me since we don’t celebrate it back home. My first one was quite an experience–I remember eating too much, feeling lethargic, and having turkey sandwiches for the next couple of weeks.

When you consume too much food, especially if it’s greasy or loaded with processed, simple carbohydrates (like prepacked cakes, pies and chocolates ) you end up feeling drowsy. Enjoy your party and conserve your energy by including the sweet potato in your menu!

The sweet potato is a traditional ingredient in hearty, nourishing Southern cuisine. Nutritionally, it’s very rich in complex carbohydrates, dietary fiber, betacarotene and vitamin C. Compared to other vegetables, it is ranked highest in nutritional value by the Center for Science in the Public Interest in terms of iron and calcium.

Candied sweet potatoes are a popular Thanksgiving dessert, introduced by the indigenous peoples of America when the settlers first arrived. They are normally served with marshmallows and maple syrup, coated with brown sugar. Add a healthy twist by substituting brown sugar with muscovado sugar, its unrefined, natural counterpart. I find that muscovado sugar makes the candied sweet potatoes chewier and fun to munch on! Muscovado sugar is richer in taste compared to refined brown sugar, so you can do away with the marshmallows and maple syrup. Serve for dessert or a sweet side dish that perfectly balances out the saltiness of your Thanksgiving meats.

Baked sweet potato chips are also a great side dish and better substitute for regular potato fries. Heat the oven to 200°F. Use unpeeled sweet potatoes cut in thin discs and arrange them on a baking tray lined with parchment paper. Sprinkle lightly with sea salt and freshly ground black pepper. Bake for 50 minutes, turn chips over, and cook for another 30 to 40 minutes until crisp with the centers still orange. Cool on racks, serve and enjoy!

Mashed sweet potatoes are also a great substitute for regular mashed potatoes. They have a lower glycemic index than regular potatoes, which sustains energy and helps prevent obesity and diabetes.

Happy Thanksgiving!

Karla Mercado lives in New Mexico and is the author of Balancing Tenderfoot. She is passionate about human medicine, nutrition, and writing.