It may be juicy, tender and traditional, but not everyone wants to eat turkey at Thanksgiving.
UF/IFAS nutrition experts say you could eat any of the following as your entrée: protein-packed
dishes – with or without meat -- plant-based foods and fish.
Andrea Nikolai, a family and consumer sciences agent for UF/IFAS Extension Polk County, suggests
lentil shepherd’s pie topped with mashed sweet potatoes.
“Lentils are delicious, they’re great for the heart, they can help lower cholesterol and blood pressure,
they’re filled with fiber to help you feel satisfied and they’re easy on the wallet,” said Nikolai, who’s
also a registered dietitian.
Now, pass the potatoes. While white potatoes and sweet potatoes offer many nutrients, sweet potatoes
give you vitamin A, which is great for eyes and skin, Nikolai said.
Ever thought of stuffed acorn squash instead of meat?
You could stuff the acorn with a whole grain such as brown rice or quinoa, then add a fruit such as
dried cranberries or cubed apples and top it with toasted nuts, Nikolai said. According to the Oldways
Whole Grain Council, the whole grains help reduce the risk of heart disease, type 2 diabetes and
colorectal cancer. They also can help with weight maintenance.
Meat choices other than turkey
Nelly Nelson, a family and consumer sciences agent for UF/IFAS Extension Manatee County,
espouses many choices other than the carved bird.
“Plant-based alternatives can add vibrant, attractive colors to your Thanksgiving meal appeal,”
Nelson said. “You’ll find fall colors in butternut squash, toasted nuts, pumpkins, beets and leafy
greens.”
If you’re not eating meat, but you’ve got a hankering for its flavor, don’t forget umami, a savory
flavor can help enrich the taste of the entrée she said.
Lakisha Crumpler, a registered dietitian with the UF/IFAS Extension Family Nutrition Program, touts
Cornish game hen or pork tenderloin.
With the game hens, you get an alternative to turkey and the option to stuff with bread stuffing or
wild rice. It’s less expensive than whole turkey or tenderloin, and it’s a lean source of protein, once
you remove the skin. Pork tenderloin contains less sodium and saturated fat than a traditional honey
baked ham, says Crumpler.
Fish
Laura Acosta, a UF/IFAS registered dietitian in Gainesville, suggests serving salmon.
“With its distinctive orange/pink color, it has an elegant and festive look that goes perfectly with the
other fall trimmings and décor,” Acosta said. “As a bonus, it’s also a great source of protein, and rich
in heart-healthy omega-3 fats.”
As an alternative, Acosta suggests letting hearty autumn veggies take center stage. She recommends a
meal centered around butternut squash. Like Nikolai, Acosta suggests stuffing the squash with rice
and herbs. Alternatively, pumpkin ravioli, sweet potato risotto or a lentil meatless loaf can serve as
the main dish, paired with roasted carrots, green bean casserole and fresh cranberry sauce.
“With some creativity, a meatless Thanksgiving feast can be a rich cornucopia of colors and flavors,”
said Acosta, a lecturer in the UF/IFAS food science and human nutrition department.
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The mission of the University of Florida Institute of Food and Agricultural Sciences is to develop
knowledge relevant to agricultural, human and natural resources and to make that knowledge
available to sustain and enhance the quality of human life. With more than a dozen research
facilities, 67 county Extension offices, and award-winning students and faculty in the UF College of
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agricultural and natural resources industries, and all Florida residents. Visit the UF/IFAS web site
at ifas.ufl.edu and follow us on social media at @UF_IFAS.
