Daily Perricone

Here is a Thanksgiving menu that offers healthy alternatives to fat and carb-heavy fare.  The resistant starch (RS) in the garbanzo beans used to make the Hummus will ensure that your blood sugar is not raised to unhealthy levels—as will the cinnamon in the pies.

The Perricone Thanksgiving Menu

Appetizers: Hummus & Basil Kefir Dips

The Main Course: Turkey and Side Dishes

Desserts: Pumpkin & Apple Pies

Châteauneuf-du-Pape

Chateauneuf-du-Pape is a beautiful wine, made in the Southern Rhone region of France.  This is a robust wine which goes particularly well with the classic country autumn and winter fare. Although we customarily link poultry and seafood with a white wine, a ‘big’ red wine, such as Chateauneuf-du-Pape is a delightful, full-bodied accompaniment to a traditional  Thanksgiving dinner.

Appetizers: Hummus & Basil Kefir Dips

Hummus

4 garlic cloves, crushed

1 teaspoon salt

Two 1-pound 3-ounce cans of chickpeas, drained and rinsed

2/3 cup well stirred tahini

¼ cup fresh lemon juice, or to taste

½ cup olive oil, or to taste

¼ cup fresh parsley leaves

2 tablespoons pine nuts, toasted lightly

Mix all of the above ingredients in a food processor until creamy.

Basil Kefir Dip
½ pound of fresh basil, blanched

1 pint of plain or low-fat kefir (or yogurt)

2 tbsp of fresh lemon juice

Sea salt & pepper to taste

Blend thoroughly and refrigerate.

Crudités

Julienne sliced cucumber

Zucchini, broccoli, red peppers, cauliflower, grape tomatoes

Sliced apples and pears with fresh berries

Assorted olives

Flaxseed crackers

Bowl of almonds, hazelnuts, and walnuts

Serve the above arranged on a large platter with bowls of hummus and basil kefir dip.

The Main Course: Turkey & Sides

The Turkey

One 15 lb whole turkey, preferably fresh

¾ cup extra virgin olive oil

1/3 cup freshly squeezed lemon juice

6-8 cloves fresh garlic, peeled

1 tablespoon lemon zest

1 teaspoon salt

1 teaspoon freshly ground black pepper

Lemon wedges

Parsley and other fresh herbs

Preparation

• Remove giblets and neck from turkey; reserve. Rinse turkey with cold running water and drain well.
• In blender, combine olive oil and lemon juice. While blending, drop in garlic cloves one at a time. Gradually add lemon zest. Continue to blend until mixture is pureed.
• Using an injector, inject marinade into all parts of the thawed turkey. (strain marinade if it is too thick to pass through the injector.)
• Gently massage turkey to distribute marinade.
• Place turkey in a large plastic bag (cooking bag or foodservice grade plastic bag). Close bag and refrigerate overnight.
• Remove turkey and drain excess marinade. Scrape off excess marinade and discard. Do not re-use marinade to baste the turkey.
• Fold neck skin and fasten to the back with 1 or 2 skewers. Fold the wings under the back of the turkey. Return legs to tucked position.
• Place turkey, breast side up, on a rack in a large shallow (about 2½ inches deep) roasting pan. Rub turkey with salt and pepper.
• Insert oven-safe meat thermometer into the thickest part of the thigh, being careful the pointed end of the thermometer does not touch the bone.
• Roast the turkey in a preheated 325°. Oven about 3¾ hours. During the last hour of roasting time, baste with pan drippings. If necessary, loosely cover with foil to prevent excessive browning.
• Continue roasting until the thermometer registers 180° in the thigh, or 170° in the breast. Remove turkey from the oven and allow it to rest for 15-20 minutes before carving.
• Place on a warm large platter and garnish with fresh herbs and lemon wedges.

Gravy

½ cup finely chopped onion

2 tablespoons chopped fresh parsley

2½ cups low-fat chicken broth

1 tablespoon cornstarch

Pepper to taste

Preparation

• Sauté onions and parsley in ¼ cup broth until onions are translucent. In separate mixing bowl, combine cornstarch, pepper, and 1 cup broth and stir until smooth. Add to pan with the remaining broth, stirring continuously. Boil for 2 minutes.

Yield: 1.5 cups

Buckwheat Stuffing

1 cup kasha (medium or coarse)

1 egg white, slightly beaten

¼ cup butter or margarine

1 cup each chopped onion and celery

2 cups chopped unpeeled apples

½ teaspoons ground sage

2 cups hot chicken or turkey broth

Salt and pepper to taste

Preparation

• Combine kasha and egg white.
• Heat heavy skillet or pan (with tightly fitting lid); sear kasha until egg is cooked (2-3 minutes); remove from pan.
• Add butter to same pan; sauté onion, celery and apples; season with sage.
• Return kasha to pan and carefully add boiling broth; reduce heat and simmer, covered, until liquid is absorbed (8-11 minutes). Adjust seasonings.
• Cool thoroughly before stuffing turkey or bake separately in covered casserole at 350° for 45 minutes.

Cranberry Sauce

2 cups fresh cranberries

½ cup water

¼ – agave nectar

1 orange, peeled and pureed

Preparation

• Place berries and water in saucepan and cook over high heat until berries begin to pop. Stir continuously to prevent sticking. Add desired amount of stevia or agave to sweeten as berries gel. When everything is completely dissolved add orange and mix. Refrigerate to chill.

Yields: 1¼ cup

Mashed Cauliflower

1 head cauliflower

1/8 skim milk

Salt and pepper

Paprika

Preparation

• Cook cauliflower until fork tender. Place cauliflower (in pieces), skim milk, salt and pepper in blender. Whip until smooth. Pour cauliflower into small baking dish. Sprinkle with paprika and bake in hot oven until bubbly.

Oven Roasted Brussels Sprouts with Apples

1 pint Brussels sprouts, cleaned and left whole

1 apple peeled, cored, and cut into eighths

1 teaspoon extra virgin olive oil

Preparation

• Preheat oven to 375°. In large bowl, toss brussel sprouts, apple, and oil together.
• Cover a cookie sheet with aluminum foil; spread apple-brussel sprout mixture evenly.  Roast until lightly browned.

Yield: 2 servings.

Spiced Winter Squash with Fennel

1½ pound butternut squash, peeled, halved lengthwise, seeded, halved crosswise, then cut lengthwise into ¾-inch-wide wedges

1 fennel bulb, trimmed, cut lengthwise into 1-inch-wide wedges

1 large onion, root end left intact, then cut lengthwise into ½-inch-wide wedges

3 tablespoons olive oil

1 teaspoon ground cumin

1 teaspoon ground cinnamon

1 teaspoon chili powder

½ teaspoon turmeric

Preparation

• Position rack in bottom third of oven and preheat to 450°.
• Combine squash, fennel, and onion on heavy large rimmed baking sheet. Add oil and toss to coat.
• Mix all spices in small bowl to blend. Sprinkle spice mixture over vegetables and toss to coat. Sprinkle with salt and generous amount of pepper.
• Roast until vegetables are tender and browned, turning once, about 45 minutes. Transfer to shallow dish and serve.

Desserts

Pumpkin Pie

Pie Crust

¾ cup rice flour

1 teaspoon honey

¼ tsp sea salt

½ teaspoon cornstarch

1/3 cup extra virgin olive oil

2 tablespoons cold water

Preparation

• Preheat oven to 350°.
• Stir dry ingredients together, making sure cornstarch is evenly distributed. Cut in olive oil and add honey.
• Add cold water a little at a time until a ball is formed. Roll dough to 1/8″ thickness between two sheets of aluminum foil.
• Peel top sheet of foil off, and invert dough onto a 9″ pie pan.
• Peel off other foil sheet. Prick dough with fork, and bake at 350° for 15 minutes until brown.

Pie Filling

1 (15 ounce) can pumpkin (about 1 ¾ cup)

8 ounces skim milk or low-fat soy milk

3 egg whites

½ cup agave nectar

Pumpkin pie spice to taste

Cinnamon to taste

Preparation

• Preheat oven to 425°.
• Mix pumpkin, milk, and egg whites until smooth.
• Gradually stir in stevia (¼ cup at a time).
• Add the pumpkin pie spice, taste, add more if needed.
• Pour into crust and spread evenly.
• Bake in the oven for 15 minutes then reduce the temperature to 350° and bake for another 45 minutes (may vary depending on ovens).
• Lightly sprinkle cinnamon on top and let cool.

Apple Pie

Pie Crust

¾ cup rice flour

1 teaspoon honey

¼ tsp sea salt

½ teaspoon cornstarch

1/3 cup extra virgin olive oil

2 tablespoons cold water

Preparation

• Preheat oven to 350°.
• Stir dry ingredients together, making sure cornstarch is evenly distributed.
• Cut in olive oil and add honey.
• Add cold water a little at a time until a ball is formed.
• Roll dough to 1/8″ thickness between two sheets of aluminum foil. Peel top sheet of foil off, and invert dough onto a 9″ pie pan.
• Peel off other foil sheet. Prick dough with fork, and bake at 350° for 15 minutes until brown.

Pie Filling

2 cups firm, tart apples, peeled, cored, and sliced

1/3 cup raisins (optional)

4 large eggs

½ agave nectar

1 cup plain low-fat or nonfat yogurt

1 teaspoon pure vanilla extract

½ teaspoon cinnamon

¼ teaspoon salt

Preparation

• Preheat oven to 375°.
• Spread apples and raisins evenly in unbaked pie shell.
• In a blender, combine the eggs, agave syrup, yogurt, vanilla extract, cinnamon, and salt, and blend until creamy.
• Pour this custard over the apples and bake for about 1 hour, or until set. Allow to cool before serving.

Happy Healthy Thanksgiving!