Healthy holiday dinner tips Healthy holiday dinner tips (November 12, 2004)

Culinary ways to address metabolic syndrome

The two doctors offer some suggestions for staying ahead of metabolic syndrome during the holidays

A holiday turkey is low in carbs, so it won't impact your insulin levels to any significant degree. But pre-basted birds may be injected with fats of questionable quality. The Manoukians suggest free-range and organically raised birds, stuffed with whole grain bread cubes, cranberries and seitan rather than packaged stuffing mix.

Seasonal vegetables include salad greens and members of the cabbage family. Pumpkins and squash arrive around this time and can be included in the pumpkin pie, or the squash "turkey" described below. Sweet potatoes contain somewhat more fiber and minerals than regular potatoes. They can taste great without any added sugar and certainly don't need to be covered with marshmallows. Brown rice is also a reasonable choice and may be blended with wild rice.

Limit the cranberry sauce, unless you're able to make your own from fresh berries and a minimum of sweetener. Consider limiting your starch to whole-grain bread, brown rice or sweet potatoes but don't use all three.

Fruit juices and sodas are best avoided. The Manoukians serve their children a cocktail of pomegranate juice and sparkling water. Another option is fresh apple juice that ferments into cider, lowering the sugar content, after left at room temperature for a couple of days.

For dessert, find a pumpkin pie that uses butter or oil in the crust (avoid pies made with partially hydrogenated oils). Pumpkin is generally sweet enough to make a pie without added sugar. Seasonal fruits include apples, pears, persimmons and pomegranates. Almonds, hazelnuts, walnuts and chestnuts can also grace the dinner or dessert.

There are two extra suggestions from the doctors: "Remember to go for a walk that day, and give thanks for the food, your loved ones, and many blessings!"

-- Diana Reynolds Roome

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