This article appeared in the November 2013 issue of Organic Hudson Valley. (A direct link is under Links to Articles.)

 

Thanksgiving is one of the most celebrated American holidays, right up there with Independence Day.  It is a part of the country’s tradition that isn’t shared by other countries or dependent on religious beliefs, but just revolves around two things, family and food.  For most people, this is a positive aspect to the holiday, as they don’t have to deal with the Christmas rush of gift buying, but for those with meat-restrictive diets, including both vegetarians and vegans, this can make the holiday stressful.

This stress can extend to the family of people with meat restrictive diets, even if they eat meat themselves, as they are left with the sometimes unwanted task of having to prepare a large family meal that everyone can eat, both meat eaters and non-meat eaters alike, and the meat eaters may not be interested in the stereotypical preconception of a vegetarian Thanksgiving, such as tofurkey, leaving the host scrambling to find something that with please everyone.

Then there is the turkey dilemma.  Thanksgiving dinner revolves around turkey.  Any photograph of a Thanksgiving meal features a prominently displayed turkey in the center of the table.  How do you plan that meal without the centerpiece?

Vegetarian vs. Vegan

What is the difference between a vegetarian and a vegan diet?  For those who eat meat and just need to prepare a meal that will include dishes for those who don’t eat meat, this is an important distinction, especially as there are so many different terms for dietary preferences, making it easy to get confused.

A vegetarian is someone who abstains from consuming meat, including both red meat and poultry, and often including seafood as well.

Vegetarian diets have a lot of health benefits, according to Lauren Graf, M.S., R.D., a clinical dietician at Montefiore Medical Center.  A vegetarian diet is “protective of the heart, has more fruits and vegetables, more antioxidants and less of the animal fat that we tend to overeat,” she said.  “It’s very effective for weight loss and diabetes control.”

Vandana Sheth, R.D.N., C.D.E., registered dietician nutritionist and spokesperson for the Academy of Nutrition and Dietetics, agrees.  “Research studies have consistently proven that vegetarians have lower cholesterol levels than meat eaters, they have lower blood pressure,” Sheth said.  “Following a vegetarian diet also helps prevent cancer and with diabetes control and management.”

There few drawbacks to a vegetarian diet, as long as you are doing it correctly, though there are a few potential missteps to watch out for.  Plant based foods do not contain the micronutrient vitamin B12.  The micronutrient used to be found in the soil, but changes in agricultural methods have resulted in changes in “a lot of the agricultural conditions of the soil, it’s not in the soil, it’s very sterile,” Graf said.

A vegan is someone who abstains from the consumption of animals and animal products, including foods such as eggs, dairy products and any other food item that results from animal byproducts.  Within veganism, there are two distinctive types, the dietary vegan and the ethical vegan.  A dietary vegan only applies the abstention from animals and animal byproducts to their diet, usually for health purposes, while an ethical vegan not only abstains from the consumption of animal products and byproducts, but also applies that same philosophy to all aspects of their life, abstaining from wearing leather, for example.  This type of vegan often believes that consuming animals and animal products is environmentally harmful as a result of unsustainable farming practices.

Being vegan also has health benefits, in some ways, more so than a vegetarian diet, but again, only if it is done correctly.  “Dairy is associated with a number of health problems, including low fat dairy products,” Graf said, correcting the frequent misconception that low fat dairy products are not unhealthy.  “The high consumption of dairy tends to promote certain cancers, it’s difficult to digest, it promotes more cardiovascular disease,” Graf said.  Dairy products also contain more hormones, a danger eliminated by a vegan diet.  “You’re protecting yourself from heart disease by going vegan, as well as certain cancers.”

There is a caveat for those on a vegan diet to keep in mind, which is something Graf refers to as a “junk food vegan,” people who love meat, but choose to be vegan and consume processed foods that are meat alternatives and can be higher in calories.  It’s better to shift over to eating whole foods.

“In general, the recommendation is to enjoy a diet that is rich in whole grains, lean protein, beans, lentils, fruits, vegetables and healthy fats,” Sheth said.

Vegetarian Thanksgiving

For a delicious Thanksgiving that doesn’t compromise a vegetarian diet, concentrate on fall harvest vegetables with dishes such as stuffed acorn squash and pumpkin lasagna.  Vegetable soup, while not a traditional Thanksgiving dish, is another great way to take advantage of all the harvest vegetables available and make a delicious cold weather meal.  Butternut squash soup is a great fall choice, reflecting the season.  Other great choices include a vegetable potpie, which stays in theme with Thanksgiving, while offering a somewhat less traditional way to serve pie, using it as an entree instead of a dessert.

Quinoa is known as a super food, and another wonderful centerpiece for a meatless Thanksgiving meal.  It is similar to a grain, and cooks more quickly than rice, taking only about 15 minutes rather than the 40 minutes rice takes.  It’s also has protein and contains all the necessary amino acids.  “It’s high in nutrition and will keep you full for a while,” Graf said.  “You can make a nice fall salad that everyone can enjoy and it’s simple.”

Replacing the traditional turkey with a stuffed pumpkin is a great option that is still very festive for a vegetarian Thanksgiving.  It also works as a complementary dish if turkey is still being served as well.  Choose your favorite vegetables and combine them with quinoa and spices and have a unique centerpiece that is still very traditional for fall, even without the turkey, and it works for vegetarians and meat eaters alike.

Vegetarian Sides

Thanksgiving usually has so many sides, such as the vegetables, a green salad, potatoes and stuffing that it is not a major problem to get around the turkey.  The sides are generally higher in fiber content as well, so they are easy enough to fill up on and feel full.

Eggplant is another vegetable that can be made as a side dish, and it can be made in many different ways, so it is a versatile addition to the traditional Thanksgiving vegetables and provides a bit more in terms of options.

Vegan Thanksgiving

Many turkey alternatives are available in grocery stores, but they are often very unhealthy and processed.  “When picking a faux turkey product, select one with the fewest ingredients on the label,” Sheth suggests.  “Of course, there are other options.  If you’re hosting or attending a pot-luck feast, consider making a vegetarian option like stuffed Portobello mushrooms, lasagna, stuffed acorn squash, a meatless loaf made with lentils and beans or a vegetarian chili with lots of beans and veggies.”

For those hosting or attending a vegan Thanksgiving, Graf suggests making a lentil loaf or a vegan shepherd’s pie.  “It has different things like celery and raisins that give you the fall flavor,” she said.

There are also many recipes for vegan dishes that can be found online.  Graf also suggests tofurkey for those who are vegan, but would miss not having the turkey, though she does not recommend eating it on a regular basis.  It also does contain gluten, so it is not a good alternative for those who are gluten-free.

For sides, “if you don’t have time to make an extra elaborate recipe, make sure you have a salad or more vegetables,” Graf suggests.  “Try to use a non-dairy butter or milk.”

Vegan Sides

The main area where problems may arise in preparing vegan sides is in the sauces.  Butter is a good example of something everyone is used to putting on their vegetables when cooking.  Butter, however, is not vegan because it is made from an animal byproduct.

Butter and heavy cream sauces can also be a dietary don’t for those with certain conditions, such as high cholesterol, so that is something else to keep in mind.

“There are a lot of people with different gastrointestinal (GI) conditions who just feel better when they don’t have dairy,” Graf said, suggesting one of the many milk alternatives instead, such as almond milk or rice milk.  “They taste delicious and are just as beneficial.”  There are, however, a few differences in the caloric and protein content of the different plant based milks.  Soymilk is the most similar to cow’s milk, coming the closest in caloric and protein content.  Almond milk is also very popular, though while it has fewer calories, it also has less protein.

“Most plant based milks are also fortified with calcium and vitamin D,” Graf said, so that is one less thing to worry about.  Most plant-based milks can also be used as a substitute for cow’s milk in recipes.

Will there be a difference in the taste?

“Probably not,” especially for recipes for cake-like desserts, such as muffins, Graf said.  “Last Thanksgiving, my mom and I made mashed potatoes with regular milk and then with almond milk.  People seemed to like the almond milk one better.”  This is a great option to allow meat free dishes to be enjoyed by everyone at the table.

Dessert

Dessert is generally less of a challenge to the vegetarian, as few of them contain meat anyway.  For the vegan, however, dessert can present quite a challenge, as most baked goods contain eggs or butter, and many have both.

The easiest way to prepare a dessert for a vegan is to use dairy alternatives, such as plant based milk and butter and egg alternatives.  Dairy free ice cream is also an easy option, with no prep work involved, just a bowl and a spoon.

It is important to keep in mind, whether hosting a vegan guest or following a vegan diet, that those who eat dairy may not be familiar with many good vegan recipes for dessert.  For this reason, it is better for vegans attending Thanksgiving to bring a dessert.  Then you will ensure a delicious vegan option is available.  It also gives friends and family an opportunity to taste the dessert and see that vegan desserts can be delicious!

Just stay away from the mincemeat pie.

If You Are the Vegan or Vegetarian

If you don’t eat meat, the easiest thing to do, depending on your relationship with the host, is to let them know well in advance so they have the opportunity to make a meatless dish for you, or at the very least, are aware of your dietary restrictions.  “That way they are not offended if you don’t eat some of the food provided,” Sheth, who often faces the question of what to do on Thanksgiving from vegetarian and vegan patients, said.  “Find out what they plan to serve so that you could either make menu suggestions or make it easier by bringing a vegetarian entree to supplement the available options.”

Thanksgiving always involves a plentiful amount of delicious and healthy vegetables, which contain a high amount of fiber to fill you up.  That will also let you escape the post-Thanksgiving turkey coma that results from tryptophan, a chemical found in turkey.  Of course, if you eat the potatoes or the pumpkin pie, you may still end up on the couch next to all the turkey eaters, on the verge of a nap right along with them, as potatoes and pumpkins are also sources of tryptophan.

If you face the issue of a meat eater questioning your dietary choices, such as your know-it-all uncle who asks ‘where do you get your protein?’ be ready to explain that the idea that a vegetarian or vegan diet doesn’t contain protein is a myth.

“Recognize that it is a personal choice and often people will question your choice to go vegetarian because they are not knowledgeable about it,” Sheth, who is familiar with the question, said. “The key difference being that the plant protein will also provide fiber and will be lower in fat compared to animal protein, which will have no fiber and have fat and cholesterol.”

“People think you have to have protein powder or a meat,” Graf, who also finds the idea that without meat, there will be a lack of protein in your diet pervasive, said.  “That’s the other key with eating real foods.”  Almost all foods have protein, such as beans, green vegetables and potatoes.  “It’s healthier to get it that way.”  The idea of having to go out of your way to get protein is a misconception about meat-free diets.

Most importantly, thank your host for any trouble he or she went through to ensure there would be meat-free options on the table so the holiday would be enjoyable for all.

Shopping

If you aren’t used to shopping for someone on a meat restrictive diet, that alone can be a cause for alarm, but it really doesn’t have to be.  Almost all major grocery stores carry meatless alternatives, and many even have a section where vegetarian versions of food are available.

Most stores now have a section called “natural foods” where you can usually find soy products and vegetarian meats, as well as whole grain foods.  Another easy option is to go to Whole Foods if there is one near you.  Groceries there tend to run a bit higher in price, but they sell natural and “whole” foods, making it easy to find vegetarian or vegan ingredients that are not processed.  They have locations in White Plains, Port Chester and Yonkers, as well as Danbury and Greenwich, Connecticut.  For those that live in parts of the Hudson Valley that can’t easily get to those locations, look up natural or whole food stores in your area, or go to www.greenpeople.org/healthfood.htm for a listing of natural food stores throughout the state.

Farmer’s Markets are another great resource, though around Thanksgiving they may be less easy to come by as the weather cools off and the farming and harvest season comes to a close.

Online health food and natural food stores are also an option, such as Vegan Essentials, which can be found at www.veganessentials.com.  The site has a list of vegan groceries that can used in baking and can also be purchased on the web site.

Once you have located a place to shop, avoid staring at the shelves in confusion by making a list beforehand of what you need.  People for the Ethical Treatment of Animals (PETA), an animal rights activist group that promotes vegetarianism provides a helpful list of brand specific vegetarian items to use when baking on their web site at www.peta.org/living/vegetarian-living/baking.aspx.  The list includes egg replacements as well as different baking mixes if you don’t want to start from scratch.

Keeping the Family Theme

The most important thing to keep in mind when preparing Thanksgiving dinner, regardless of the dietary preferences of guests or family members, is less worrying about whether everyone has the exact specific foods for their diet and more that everyone is in the same place to enjoy the atmosphere of gathering together in the holiday spirit of being thankful and enjoying one another’s company.

The last thing Thanksgiving should turn into is a lecture on why eating meat is better because of this reason or not eating meat is better because of that reason, especially if the discussion leads to family members making moral proclamations that are the stuff of holiday films featuring family fights.  Keep thanksgiving drama to the holiday movies and specials playing on television.

Ideally, differences in dietary preferences can be seen as an opportunity to try new foods that you may not be familiar with or haven’t had an opportunity to try.  A holiday that revolves heavily around food seems like the opportune time to be an adventurous foodie type, regardless of what you normally eat on a regular basis.

Besides, if someone doesn’t like something, they can always eat around it.