Vegetarians’ Guide to a Healthy Holiday Season

Words by James Hipps.

Ready or not, here they come.  The holidays can be the most wonderful, yet most demanding time of the year.  However, one thing you don’t need to stress about is your holiday menu.

Studies indicate the average American gains up to 5 pounds over the holiday season (USDA Human Nutrition Research Center on Aging). As we all know every New Year brings the challenge of shedding those added pounds.  You don’t need to be a nutritionist to understand how this happens or how to avoid it.  Holiday baked goods are typically high in sugars and fats, not to mention the prime rib, roast beef, turkey, and ham.  It’s not uncommon for people to consume more than two times the amount of meat over the holidays than they normally eat, which can greatly contribute to weight gain.

One sure way to dazzle your guests and leave them raving about your party rather than worrying about calories consumed, is to serve healthier vegan and vegetarian options befitting a traditional holiday feast.

Start with a faux turkey or beef roast.  There are some really good options including Tofurky® Roast, Celebration® Roast and Quorn® Turk’y Roast.  These are available at Whole Foods and other retailers can be found at the product’s website.  The key to preparation is to make sure you follow the directions provided. However, don’t be afraid to spice them up with your favorite seasoning and by basting them with vegetable broth as they cook.

Of course you’ll want stuffing too.  Simply follow your favorite stuffing recipe and replace the turkey stock with vegetable broth.  Try adding some finely chopped Tofurky® Italian sausage for added zest.

Mashed potatoes are easy to make healthy without sacrificing taste.  Peel and boil your potatoes and mash with Tofutti® brand sour cream.  Use margarine rather than butter and vegetable broth or soymilk instead of whole milk.  You can often find non-dairy soy products at your local grocer. But don’t forget the gravy!  You can typically follow any gravy recipe substituting turkey stock with vegetable broth.  Want your gravy a little darker?  Try adding some Kitchen Bouquet®.

No holiday dinner is complete without green bean casserole.  Instead of using milk and cream of mushroom soup, simply replace those ingredients with a mixture of soymilk, vegetable bouillon and cornstarch.  There are easy to follow directions at www.vegweb.com.   While you’re there, you can also find some great recipes for homemade cranberry sauce.

Glazed carrots are vegan by nature and an easy way to provide a colorful and tasty side.  Simply put baby cut carrots in a covered pan adding a couple tablespoons of margarine and sprinkled with brown sugar.  Simmer over low heat, stirring occasionally until desired tenderness and serve hot.

Last but not least, sweet potato pie.  There’s a great recipe at http://ecovegan.blogspot.com.  It’s a perfect alternative to pumpkin and can be served with non-dairy whipped topping.

So there it is, a complete vegan/vegetarian holiday feast, sure to please everyone sitting around your table.