Savour The Season: Nourishing Recipes For A Joyful Thanksgiving

Importance of Herbal Spices in Your Food

Before we proceed with the recipes, let's consider the importance of herbal spices and why you should include them in your Thanksgiving meal.

Herbal spices, such as cumin, turmeric, ginger, garlic, etc., help improve your appetite, ease digestion, and soothe your gut. The warmth of these spices helps you get rid of bloating and heaviness after a holiday meal. They also help improve the health of the heart, brain, and other internal body systems.

Then why wait? Let's go through the healthy recipes for Thanksgiving dinner spreads you can relish, made healthier with herbal spices.

1. Appetiser : Spiced Pumpkin Hummus with Veggie Sticks and Seed Crackers

This is a twist on creamy, delicious, and classic pumpkin hummus. It is infused with warm species and served with crunchy, fibre-rich veggie sticks and seed crackers for a guilt-free treat.

Ingredients:

For hummus,

• 1 cup of cooked chickpea (without salt)
• ½ cup pure pumpkin puree 
• 3 tablespoons tahini
• 6 to 8 tablespoons cold water (depending on the consistency you want)
• 1 tablespoon olive oil
• 1 large garlic clove (minced)
• 1 teaspoon salt or to taste
• ¾ teaspoon of pumpkin pie spice powder (add more if you want more flavour)
• ½ teaspoon freshly black pepper powder
• ½ teaspoon cumin powder
• ½ teaspoon of cinnamon powder
• ½ teaspoon turmeric powder

Garnish ideas (optional),

• Olive oil
• Boiled Chickpeas
• Sage leaves
• Pumpkin seeds
• Chopped onions or chives
• Chopped fresh parsley leaves 

Preparation: 

• Blend all the ingredients to get a luscious, creamy, and smooth consistency and transfer into a serving dish.
• If you desire, drizzle some olive oil over it and top it with some garnish ingredients. 
• Serve it with veggie sticks of carrots, cucumbers, radishes, zucchini, celery, etc., or seed crackers for added nutritional benefits.

Pro Tip: To get a smooth consistency, remove the skin of chickpeas after cooking them.

What Science Says:

Chickpeas are an excellent source of plant-based protein and fibre. It is packed with nutrients such as potassium, zinc, iron and vitamins B1, B6 and B9. Pumpkins are high in beta-carotene (converted into vitamin A in your body), supporting skin, eye and immune health. To learn more about the benefits of pumpkins, Click here.

Expert Ayurvedic Insights: Cumin, turmeric, cinnamon, and garlic help your digestive system secrete enzymes needed for good digestion. These enhance the power of your Agni (digestive and metabolic fire). These also have anti-inflammatory properties which help heal your gut, making this appetiser drool-worthy, comforting and gut-friendly.

2. Salad Course : Arugula and Pear Salad with Walnuts and Pomegranate

It is a refreshing, colourful, and nutrient-dense salad that marries the peppery bite of arugula with the sweetness of juicy pears, pearly pomegranate seeds, and the satisfying crunch of walnuts; all dipped in a light, herbaceous vinaigrette.

Ingredients:

For salad,

• 1 cup arugula greens (washed)
• 1 green or red pear (chopped/ sliced)
• ½ cup of pomegranate seeds
• ⅓ cup of toasted walnuts

Salad dressing,

• ½ cup extra-virgin olive oil
• 2 teaspoons honey
• 2 teaspoons white vinegar or rice vinegar
• 2 teaspoons lemon juice
• ½ teaspoon black pepper powder
• Salt to taste

Preparation: 

• Toss arugula, chopped pears, pomegranate seeds and walnuts in a bowl. 
• Whisk olive oil, honey, vinegar, lemon juice, black pepper powder, and salt in a separate bowl and drizzle it over the salad.

Pro Tip: To prevent the arugula and walnuts from becoming soggy, it is better to toss the salad just before serving.

What Science Says:

Arugula is rich in antioxidants that reduce inflammation and maintain a healthy gut microbiome. Pomegranate seeds are rich in minerals, vitamins, and fibre, which help maintain a healthy digestive system and also help improve haemoglobin levels. Walnuts are rich in omega-3 fatty acids, which support heart and brain health.

Expert Ayurvedic Insights: Black pepper acts as a spark, ignites your Agni (digestive fire), and enhances the body's ability to absorb nutrients from the salad. The heat from the black pepper effectively balances the cooling properties of salad ingredients.

Are you wondering what gut health, gut microbiome, or Agni are? Click here to know!

3. Main Dish : Herb-roasted turkey with Sage, Rosemary, and Thyme

The heart of your Thanksgiving meal is a beautiful golden-brown turkey roasted to perfection, infused with the freshness of aromatic herbs. It is a comforting and satisfying dish that brings friends and family together.

Ingredients:

• Turkey (whole)
• Unsalted butter or Olive oil
• Lemon zest 
• Flat-leaf parsley
• Fresh oregano
• Fresh thyme 
• Fresh sage 
• Fresh rosemary
• Black pepper powder
• Salt 
• Lemons cut into halves

Preparation:

• In a food processor, combine butter/ olive oil, lemon zest, black pepper powder, salt, and a handful of oregano, thyme, sage and rosemary and grind it well.
• Place the turkey on a roasting pan and smear this mixture liberally and evenly over it.
• Fill the inside of the turkey with a handful of all the herbs and cut lemons.
• Tie the bird's legs and place it in an oven for 3 hours at 350 - 400 degrees Fahrenheit until golden and cooked.

What Science Says:

Turkey is a lean protein that provides essential amino acids to the body. These help boost immune health, build muscles, and maintain a normal digestive system. Herbs like rosemary, sage, etc., are rich in anti-inflammatory and antioxidant properties, help reduce cholesterol, and remove toxins from the body.  

Expert Ayurvedic Insights: Sage, rosemary, and oregano have many health benefits. They aid in digestion and help maintain cholesterol levels. Thyme is an excellent prebiotic; it helps enhance the gut microbiome. It also has antimicrobial properties that help prevent foodborne bacterial or fungal infections. 

4. Side Dish #1 : Sweet Potato Mash with Cinnamon and Ginger

A vegan-friendly mashed sweet potato with coconut milk blended with the warmness of cinnamon and ginger to balance the sweetness.

Ingredients:

• 3-4 medium-sized sweet potatoes (washed)
• ¾ cup coconut milk
• 1 tablespoon of minced or grated fresh ginger
• ¼ teaspoon cinnamon powder
• Salt to taste

Preparation:

• Prick the sweet potatoes with a fork and cook them well.
• Peel the skin, transfer it to a bowl, and mash thoroughly with a potato masher.
• Add grated ginger, cinnamon powder, and salt, and give it a good mix.

What Science Says: 

Sweet potatoes are starchy, fibre-rich vegetables that promote gut health. They provide about 15% of the body's daily fibre needs. They also support healthy vision as they have vitamin A in abundance. Coconut milk is also rich in fibre, which helps in digestion and eases constipation.

Expert Ayurvedic Insights: Cinnamon and ginger are warming spices that aid digestion by secreting digestive enzymes and juices. Their anti-inflammatory properties help prevent bloating and discomfort after a heavy meal. Ginger also helps relieve nausea, which is common due to indigestion.

5. Side Dish #2 : Sautéed Brussels Sprouts with Garlic and Turmeric

Charred and crispy on the outside, slightly caramelised and tender on the inside, Brussels sprouts have a vibrant golden glow and are packed with turmeric and garlic's immune-boosting properties, which keep you healthy and strong.

Ingredients:

• 1 bowl of brussels sprouts cut into halves
• 2-3 teaspoons olive oil
• ¼ teaspoon turmeric
• 1 teaspoon of minced garlic 
• ½ teaspoon black pepper powder
• Salt to taste 

Preparation: 

• Saute the Brussels sprouts with olive oil, minced garlic and turmeric until crispy and tender. 
• Season with salt and black pepper powder.

What Science Says: 

Brussels sprouts are high in fibre and antioxidants. They protect the inner lining of the gut, reduce blood sugar levels, and promote regular digestion.

Expert Ayurvedic Insights:Turmeric is a potent anti-inflammatory and antioxidant herb that heals the gut lining and stimulates the secretion of bile to improve digestion and nutrient absorption. It is also used in the treatment of leaky gut and Irritable Bowel Syndrome (IBS). Garlic enhances Agni (digestive fire), making this a perfect dish for balancing doshas during the holidays.

6. Side Dish #3 : Quinoa Stuffing with Cranberries and Fresh Herbs

With the bursting sweetness of cranberries and earthy flavours of herbs, this refreshing, healthy, and gluten-free quinoa stuffing is perfect for your holiday feast.

Ingredients:

• ½ cup white quinoa
• ½ cup red quinoa
• 2 cups vegetable broth
• ¼ cup of chopped sweet onion 
• ¼ cup of chopped celery
• 2 cloves minced garlic
• 3/4 cup dried cranberries
• 2 teaspoons ground sage
• 1 teaspoon dried thyme
• Salt to taste
• 2 teaspoons of olive oil or grapeseed oil

Preparation: 

• Cook the quinoa in the vegetable broth, then saute with olive oil, onion, celery, garlic, cranberries and herbs. 
• Sprinkle it with salt and mix well.

What Science Says:

Quinoa is a plant-based complete protein containing all 9 essential amino acids. It helps maintain ideal body weight, blood sugar, and blood pressure levels. A cup of cooked quinoa contains around 118 mg of magnesium, which supports muscle and nerve function.

Expert Ayurvedic Insights: Herbs like sage and thyme accelerate digestion. They help relieve gastritis, bloating, and discomfort. Quinoa is light and easy on Agni (digests easily). It modulates the gut microbiome, making it a suitable choice for all doshas.

7. Dessert : Spiced Pumpkin Chia Pudding with Cinnamon and Nutmeg

A dairy-free, gut-friendly and creamy fall dessert made of pumpkin and chia seeds that blend perfectly in minutes with a tinge of cinnamon and nutmeg.

Ingredients:

• 1 cup almond milk or any milk of your choice
• ½ cup pumpkin puree
• 1-2 tablespoons maple syrup
• 1 teaspoon pumpkin spice powder
• ¼ cup chia seeds
• ¼ teaspoon nutmeg powder
• ½ teaspoon cinnamon powder

Preparation:

• Add milk, pumpkin puree, maple syrup, and pumpkin spiced powder to a bowl and whisk until the mixture becomes smooth and even.
• Add chia seeds to the bowl and mix well.
• Refrigerate the mixture for at least 3 hours to thicken.
• Serve chilled, topped with a sprinkle of cinnamon and nutmeg.

What Science Says:

Chia seeds are high in fibre, antioxidants, proteins, and omega-3 fatty acids, which support digestive and cardiac health. They also help control diabetes.

Expert Ayurvedic Insights: Cinnamon and nutmeg are warming spices that help improve appetite and digestion. They also prevent bloating and discomfort, making this dessert a light and healthy choice.

Wrapping Up

Food consumed in moderation and mindful combination nourishes your mind, body, and soul. So, this Thanksgiving, pamper your gut with a meal enriched with herbs, spices, and whole ingredients.

Are you ready to make this Thanksgiving a game-changer? Download the Nirva App Today for personalised meal plans and healthcare advice from our experts.