Choosing the Turkey
Each Thanksgiving, I usually cook for about 12 (hungry) people so a 14 to 16 pound bird does the trick. Along with all the side dishes and appetizers, this makes plenty for everyone (with leftovers). I used to think that bigger was better and once made the mistake of getting a 20-pounder. It was way too big for my oven and took forever to cook — turkey overload!

When picking out the bird, I turn to a local farm. These turkeys do tend to be a little more expensive (another reason to get a smaller bird), but the taste is amazing and we’re supporting a local business. Visit LocalHarvest.org to find a turkey farm near you.

Stuffed?
I’m not a fan of cooking bread stuffings inside my turkey. Instead, I fill it with aromatics such as garlic, onion, celery, lemon and a bunch of fresh herbs (usually sage, rosemary and thyme). And don’t forget to season the inside with salt and pepper! These flavors will cook down, permeate the meat and help keep the turkey juicy and tender.

Basting
Before the turkey goes in the oven, I top it with a combo of olive oil, a smidge of softened butter, salt and pepper. Then I add a few dashes of Worcestershire sauce. As it cooks, I baste the turkey periodically with pan drippings and my special baste (see the recipe below). I place this basting concoction in a squeeze bottle for easy application. This helps keep the meat moist and gives a wonderful flavor to my turkey and gravy.

Dana’s “Drunken” Turkey Baste
1 cup homemade chicken stock
1 cup dry white wine
1/2 cup mirin (sweet Japanese rice wine)

Place ingredients in bowl and stir to combine. Apply to turkey using a baster or transfer to a squeeze bottle.

• Babaganoush

• Baked Brie
• Crab Cakes
• Chicken Satay with Peanut Sauce (shown above)
• Polenta Squares with Mushroom Ragu
• Roasted Shrimp Cocktail
• Rosemary Vegetable Kabobs

Part of my Thanksgiving spread includes a basic cheese platter. When planning, I found some helpful tips on putting it together at Food Network.

• Pear Ginger Crumble

• Ginger Cookies (shown above)
• Baked Apple with Crisp Topping
• Espresso Chip Meringues
• Individual Orange and Chocolate Cheesecakes

The Issue
A decent-sized Thanksgiving turkey takes a few hours to cook in the oven. It’s not only how long you cook it, but at what temperature you set the oven. It’s important that your bird reach the proper cooking temperature so you kill potentially harmful bacteria (e.g. salmonella) that lurk in the meat and its juices.

In the past, stuffing a large turkey has been linked to salmonella outbreaks. People weren’t cooking their turkeys at the right temperature for the proper amount of time. Plus, jam-packing the turkey’s cavity with stuffing affected the cooking (it tougher to kill bacteria when a bird is overstuffed) and made for a disastrous combination. Worse still, when you remove stuffing from a bird that hasn’t been cooked properly, chances are the stuffing is not safe to eat either because it might be contaminated. Yikes!

The Solution
The USDA recommends buying frozen pre-stuffed turkeys since these birds undergo inspection to make sure they are handled properly. However, you shouldn’t thaw these turkeys; you’re supposed to cook them from a frozen state. The USDA strongly advises against buying fresh pre-stuffed turkeys since they’re handled by multiple people and have a higher chance of being contaminated.

If you decide to make your own stuffing, you can either cook and serve it on the side or follow these USDA guidelines to safely stuff a turkey:

Step 1: Prepare Stuffing Safely
If you’re using raw meat, poultry or shellfish to make your stuffing, cook those first, add them to your stuffing mix and then immediately stuff your bird. If you’re preparing the stuffing ahead of time, cool it immediately and placed it in shallow containers in the refrigerator. Pre-cooked and cooled stuffing should not be used for the turkey — eat this separately.

Step 2: Stuff Loosely
Cook stuffing and immediately place it in your turkey’s cavity. Stuff loosely — about 3/4 cup per pound of turkey. Don’t stuff turkeys that will be grilled, smoked, fried or microwaved.

Step 3: Cook Immediately
Don’t let your turkey sit out at room temperature — that gives pesky bacteria a good opportunity to grow. Once you’ve stuffed your bird, immediately cook it in an oven that’s set no lower than 325 degrees Fahrenheit. For a list of cooking temperatures per pound of meat, check out this good USDA list.

Step 4: Check the Temperature
You want to make sure the internal temperature of the turkey reaches at least 165 degrees Fahrenheit. To check that, place a thermometer in the innermost part of the thigh, the wing and the thickest part of the breast.  If you check and the turkey hasn’t reached the proper internal temperature, continue cooking it. Don’t remove the stuffing at this point because you think it might speed up cooking. It’s already been contaminated with the turkey’s bacteria and needs to keep cooking to kill it off.

Step 5: Let It Stand
Once cooked, take the turkey out of the oven and wait 20 minutes — you can now take the stuffing out and carve this bad boy.

Step 6: Holding Time
Eat cooked turkey within two hours and promptly refrigerate any leftovers. Slice leftover turkey and store in shallow containers (don’t just shove the whole bird, loosely wrapped, back in the fridge). Be sure to use up those leftovers within three to four days.

TELL US: How do you handle your stuffing?

Simple Ingredients
Basic essentials for homemade gravy include stock or broth (vegetable, chicken, beef or turkey depending on what kind of gravy you’re making), flour or cornstarch to thicken it and pan drippings from roasted meat. You can make a sort of pan sauce gravy without the drippings, but honestly, the flavor is much better with them in there.

Losing the Lumps & Seasoning It Up
As for the thickening agents, the one you choose is up to you. We’ve always used flour in my family but cornstarch is also a good option, especially if you’re cooking for someone who’s allergic to wheat. To avoid those dreaded lumps, combine the flour with softened butter before adding it to the gravy mx. Or just sprinkle it in slowly while whisking well. Cornstarch can be more finicky, so always dissolve it in some water or broth before adding.

Quick Tip: When using either of these thickeners, make sure to bring the gravy mixture to a simmer to reach full thickening potential.

As for seasoning, salt and pepper is a must –- nobody likes bland gravy. You can also add some real pizazz with a bit of wine, apple cider, Worcestershire sauce or even some hot chiles.

Putting It Together
When it comes to gravy making tools, two things are essential (well, three if you count a saucepan to make your gravy in). To lose some of the fat from those pan drippings, use a fat separator. Just pour in the drippings and let the fat rise to the top. Then, you can pour the flavorful drippings out and leave all the fat behind. Another tool you’ll want around is a sturdy whisk for whipping your gravy to silky perfection.

Specific recipes will vary, but the basic method for preparing gravy is just a few steps. Use hot stock and pan drippings, add your thickener and seasoning, whisk well and cook until thickened — don’t turn your heat up too high or you risk scalding. Use these recipes below to find the best combination of methods and ingredients for your next meal.

Recipes to try:
• Turkey Roulade with Apple Cider Gravy
• Portobello Gravy
• Best Gravy Ever
• Gravy 1-2-3
• Red Chile-Cranberry Gravy

How Much Is Too Much?
Consider gravy a condiment and use it sparingly so you don’t add lots of unnecessary calories to your meal. While the calories depend on the kind of gravy you make, we suggest you stick to two to four tablespoons per serving of any type — that will add about 50 to 100 extra calories to your meat or mashed potatoes.

The Nutrition Lowdown
Green beans provide tons of nutrients, such as fiber, beta-carotene and vitamin C. A cup of fresh, plain beans contains 40 calories and no fat. A traditional Thanksgiving green bean casserole usually includes sticks of butter, cups of heavy cream (or cream of mushroom soup) and either loads of cheese or fried onions on top. All this tallies up to 550 calories and 35 grams of fat in just a single serving.

Many quick casserole recipes use canned soups to add flavor and packaged French fried onions for crunch, but as with most pre-packaged foods, they’re loaded with sodium. Why add all that fat and salt when you can make your own variation from fresh ingredients?

Quick Substitutes
It’s all about substitutions when lightening up this classic dish. The heavy cream packs on 821 calories per cup. Typically a recipe feeds around eight people, so that’s about 100 calories alone from artery-clogging fat. Instead, make your own creamy sauce by combining flour (or cornstarch) and low-fat or skim milk. Or take some plain yogurt and combine it with chicken broth or stock. If you don’t have time to make your own, choose healthy varieties of canned soups or stocks with less sodium and avoid the creamy ones.

Some green bean casserole recipes call for cheese — it tastes unbelievable on green beans, but portion control is the key. Aim for 2 tablespoons of shredded or grated cheese per serving or just halve the amount in the recipe. If possible, choose a low-fat variety of cheese, but steer clear of fat-free cheeses since many don’t melt well and lack flavor. Read more of our tips for selecting healthier cheeses.

Instead of those fried onions, add a few tablespoons of chopped onions for flavor and what about some panko breadcrumbs for the crunch? If you just can’t do without the fried stuff, then add a few tablespoons (2 tablespoons have 45 calories and 3.5 grams of fat).

You can also pick up canned green beans to save time, but they can be chewy and have added sodium. If you’re worried about that, get fresh or frozen ones.

Lighter green bean casseroles to try:
• Lightened Green Bean Casserole
• EatingWell’s Green Bean Casserole
• Green Bean Casserole – Slimmed Down
• Healthy Green Bean Casserole
• Elegant Green Bean and Mushroom Casserole

Of course, a casserole isn’t the only way to go. We love our green beans dressed up just a bit with extra flavoring. If you’re looking to make them more of the star of the dish, try these recipes:

• Spicy Parmesan Green Beans & Kale (shown above)

• Green Beans with Lemon & Garlic
• More green bean recipes »

TELL US: How do you prepare your green bean casserole?

Appetizers:
• Curried Chervil Eggs
• Italian-Style Sausage Skewers
• Roasted Shrimp Cocktail
• Pesto White Bean Dip

Main:
• Do Nothing Turkey – Stick to four-ounce portions and remove the skin; this way you can plan for plenty of leftovers.

Side Dishes:
• Bulgur Stuffing with Dried Cranberries and Hazelnuts
• Oven Roasted Red Potatoes with Rosemary and Garlic
• Garlic Sauteed Spinach
• Braised Red Cabbage and Turnips
• Seasoned Sweet Potato Puree

Desserts:
• Pumpkin Flan
• Winter Fruit Salad
• Made Over Deep Dish Brownies

In my Italian family, no holiday is complete without a colorful antipasto spread. Below are my adaptations of some family favorites. The first few recipes require nothing more then a well-stocked pantry and a few minutes in the kitchen. The last ones need a bit more planning, but don’t require any ingredients you can’t have ready in the fridge during the holidays. Note: Keep some raw veggies or store-bought grilled veggies, crackers, pita or fresh bread on hand for easy accompaniments.

Olive Tapenade
12 servings

• 1 1/2 cups kalamata olives, pitted
• 1 cup green olives, pitted
• 1 tablespoon capers, rinsed and drained
• 1 tablespoon fresh thyme
• 2 teaspoons fresh oregano
• 1 lemon, zested
• 1 tablespoon balsamic vinegar
• 1 garlic clove
• 2 tablespoon olive oil
• pepper, to taste

Combine all ingredients in a food processor; pulse 10 to 15 times or until olives are finely chopped but not pureed.

Nutrition Info:
Calories: 83 calories; Fat: 8.6 grams; Saturated Fat: .33 grams; Protein: 0 grams; Carbohydrates: 2.8 grams; Cholesterol: 0 milligrams; Sodium: 301 milligrams; Fiber: 0 grams

Chickpea Salad
* Great to make ahead or on the spot!
8 servings

• 2 (15.5 ounces) cans chickpeas, drained
• 1/2 cup red onion, chopped
• 1 tablespoon fresh flat leaf parsley, chopped
• 1 teaspoon fresh oregano, chopped
• 1 teaspoon fresh thyme, chopped
• 1 clove garlic, finely chopped
• 1 tablespoon olive oil
• 2 tablespoons red wine vinegar
• Salt and pepper to taste

Combine all ingredients in a medium sized bowl. Serve.

Nutrition Info:
Calories: 120; Fat: 3.2 grams; Saturated Fat: .25 grams; Protein: 5.2 grams; Carbohydrates: 18 grams; Cholesterol: 0 milligrams; Sodium: 281 milligrams; Fiber: 4.2 grams

Pesto White Bean Dip
* My all-time favorite, this white bean dip has two ingredients — that’s about as simple as it gets. Check out my past post on beans for the full recipe.

Zucchini and Herbed Ricotta Rolls Ups
4 servings

• 2 small zucchini, cut lengthwise into 1/4-inch thick slices
• 2 small yellow squash, cut lengthwise into 1/4-inch thick slices
• 1 cup part skim ricotta cheese
• 1 tablespoon fresh basil, chopped
• 1 tablespoon fresh mint
• 1 lemon, juiced and zested
• Salt and pepper to taste

Preheat grill or grill pan to medium. Grill zucchini and squash until tender but not mushy, about 4 minutes per side. In a small bowl, combine the ricotta cheese, herbs, lemon juice and lemon zest. Put 1 teaspoon of the ricotta mixture about 1/2 inch from the end of a zucchini slice. Roll up and place seam side down on a platter. Repeat with remaining zucchini slices. You can make a day ahead and store in the fridge.

Nutrition Info:
Calories: 109; Fat: 4.8 grams; Saturated Fat: 2.9 grams; Protein: 8.6 grams; Carbohydrates: 9.8 grams; Cholesterol: 17.6 milligrams; Sodium: 22 milligrams; Fiber: 2 grams

Chicken Sausage Stuffed Mushrooms
6 servings

• 1/2-3/4 pound fresh, uncooked chicken sausage (try spinach and feta)
• 24 large button or cremini (baby portabella) mushrooms, stems removed
• 1 tablespoon olive oil
• 1 cup balsamic vinegar
• Salt and pepper to taste

Preheat oven to 450 degrees Fahrenheit. In a small saucepan, bring balsamic vinegar to a boil. Reduce heat to medium; cook until reduced to 1/4 cup (about 5 minutes). Remove from heat.

To prepare sausage, remove casings and place meat into a small bowl. Lay mushroom caps, top side down, on an oiled baking sheet. Brush edges with oil and fill centers with chicken sausage; be generous. Season with salt and pepper.

Bake mushrooms, uncovered, for about 15 minutes or until mushrooms are tender and sausage is cooked through. Drizzle with 3 to 4 tablespoons of balsamic syrup (you will have leftovers). Serve hot.

Nutrition Info:
Calories: 105; Fat: 7.2 grams; Saturated Fat: 1.7 grams; Protein: 5.8 grams; Carbohydrates: 5.6 grams; Cholesterol: 26.6 milligrams; Sodium: 328 milligrams; Fiber: .76 grams

Roasted Peppers
These are great to make ahead and serve with dips above.
Serves 8

• 2 large red bell peppers
• 2 large yellow or orange bell peppers
• 1 tablespoon olive oil
• 2 tablespoons fresh basil, chiffonade
• 1 clove garlic, minced

Place peppers on a grill or stove top directly over an open flame. Char on all sides (about 2 to 3 minutes per side). Remove from flame and place in bowl. Cover. Allow to steam for 10 minutes. Remove peppers from bowl and, using hands, peel off skin. Remove stem and seeds. Slice peppers and place in a small bowl. Mix with olive oil, basil and garlic. Marinate for 1 hour and serve. You can make the peppers can be made a day or two ahead and store them in the refrigerator.

Nutrition Info:
Calories: 32; Fat: 1.94 grams; Saturated Fat: .3 grams; Protein .7 grams; Carbohydrates: 3.96 grams; Cholesterol: 0 milligrams; Sodium: 1.39 milligrams; Fiber: 1.24 grams

Take Stock
Be mindful of where the flavor comes from. Grandma’s pumpkin soup and vegetable stuffing may seem veg-friendly, but she likely uses chicken or even beef stock. If you’re worried, ask your host and maybe suggest that he or she make a side or two with vegetable stock. If your host (or guests) balk at the thought, prepare a version for yourself and offer it up to everyone else along with the meatier stuff. Most likely, no one will be able to tell that you swapped chicken stock with veggie stock — especially if you up the flavor with fresh herbs.

The Main Event: Turkey
Just because you don’t eat meat, that doesn’t mean your meal has to lack protein. Many Thanksgiving dinners include a soup course, which you can turn into a main dish. Again, see if your host will switch to vegetable broth or offer to bring your own squash stew or bean chili for everyone. One of my favorites is EatingWell’s Sweet Potato and Black Bean Chili. Both options will provide the protein you need to satisfy you and other guests, and there’s no need to turn to cooking up one of those prepackaged, meat-substitutes such as Tofurky.

Not Always Room for Jell-O
I always loved the sweet dishes that made it to our family’s Thanksgiving table — my mom’s gelatin mold and my grandma’s sweet potato casserole dotted with mini-marshmallows. But when I celebrated my first vegetarian Thanksgiving, I vetted the classic dishes to weed out what wouldn’t work. That included those gelatin-containing sides. Gelatin, the ingredient that gives Jell-O, marshmallows and even jiggly cranberry sauce their bounce, is made out of the collagen in cow or pig bones, hooves and connective tissues. There are great vegetarian gels and marshmallows on the market that you can use, but why not stick to a simpler, more wholesome option: Sprinkle your sweet potatoes with a little brown sugar or a squirt of agave (or just enjoy their sweetness au naturale).

But There’s Butter
You bet there’s butter in those pies, mashed potatoes and more. There may be milk and eggs as well. If you avoid dairy ingredients altogether, bring along your own sweet treat — one featuring fresh harvest fruits. Try preparing a warm Apple Compote (serve with a scoop of dairy-free ice cream) or some cinnamon-spiced baked pears. Without all that butter, these sweets are lower calorie, too.

Need more ideas for vegetarian/vegan recipes to bring to dinner? Try these:
• Endive & Watercress Salad with Pomegranate Dress (vegan)
  Honey Roasted Sweet Potatoes (vegetarian)

• Vegetarian Sweet Potato Pie (also vegan)
• Perfect Cranberry Sauce (vegan)
• Squash, Chickpea & Red Lentil Stew (vegan)
• Pumpkin Wontons (vegetarian)

TELL US: What is your favorite vegetarian recipe for Thanksgiving?

Janel Ovrut, MS RD LDN, loves experimenting with vegetarian and vegan cooking. Read her food blog, Dine Dish Delish, and follow her on Twitter @DietitianJanel. Catch up on her previous posts here.

The Menu
The goal was to create a meal that was seasonally inspired, flavorful, healthy and easy to prepare (especially important with the new baby). This may seem like wishful thinking, but with some pre-planning and organization, it’s actually possible.

My game plan is to have simple and light appetizers (so nobody gets too full before dinner) and some dishes that I can make well in advance to save time and kitchen space. I’m leaving the stuffing and desserts to my family, so that takes some of the load off of me. Drum roll, please……

Appetizers
• Cheese Platter with Fresh Baguette, Sliced Pears, Olives & Marinated Sundried Tomatoes
• Butternut Squash Soup (shown above)

Main Course
• Roasted Turkey – more on this next week
• Grilled ham basted with local honey and soy sauce
• Grandma White’s stuffing
• Stuffing from my mom
• Broccoli Florets with Meyer Lemon Oil
• Herbed Butter Parsnips
• Sweet Potato Gratin with Smoked Chiles (to serve 8 instead of 4)
• Mini Sour Cream Lemon Honey Corn Muffins
• Cranberry Sauce

Dessert
• Ginger Cookies
• Festive Apple Galette

Beverages
• Local apple cider
• Red and white wine
• Sparkling water
• Coffee
• Tea

Next Steps
Now that my menu is all set, I can start to think about what I can make in advance.

2+ Weeks Ahead
- Make soup and corn muffins and store in the freezer

2-3 Days Ahead
- Buy turkey
- Wash and prep all veggies
- Make herb butter for parsnips
- Make cranberry sauce

The Night Before
- Make sweet potato gratin

I haven’t been able to find meyer lemon olive oil for the broccoli side dish at any of my local markets, but I do have a meyer lemon tree at home (that’s it below) and it’s sporting a lemon that should be ready in time (fingers crossed).

In addition to food, I’m thinking about some simple decorations. Ina Garten has great ideas for edible options in this video.

Next week’s report is all about the turkey!

Still planning your menu? Check out our other seasonal spreads:
• Thanksgiving Menu #1: A Traditional Dinner
• Thanksgiving Menu #2: An Intimate Affair
• Thanksgiving Menu #3: Feed a Crowd Potluck-Style