This is an archived article that was published on sltrib.com in 2016, and information in the article may be outdated. It is provided only for personal research purposes and may not be reprinted.
From roasting the turkey and mashing the potatoes to baking pies and rolls, the Thanksgiving meal always is a bit stressful. Add in special dietary restrictions and it becomes even more challenging.
What should you serve when your son no longer eats meat, your mother-in-law has a gluten intolerance and your father can't have dairy?
Don't make them eat a completely different meal, says local vegan cook Kristina Stromness.
"I really appreciate when my family members make most of the meal vegan so that I don't feel separated out," she said. "Once I went to a dinner where everyone ate spaghetti and I was served chana masala. It was terrible because then I had to explain to everyone I didn't know why I was eating a different meal. It was really uncomfortable."
With some extra planning and gracious hosting, it is possible to have a meal that makes everyone at the table — from vegans to those with celiac disease or nut allergies — feel thankful.
We contacted home cooks, like Stromness, as well as other local food experts — Debbie Mudliar, founder of the Gluten Free Expo; Lauren Lockey, co-founder of the Sage Mountain farm animal sanctuary in Park City; Debbie LaBelle, team leader for Whole Foods Market in Utah; and Krystal Covington with Natural Grocers — who offered these five tips for satisfying everyone's holiday meal needs.
Make it potluck
If you'll have guests with dietary restrictions, ask if they will bring a dish or two that fits their needs. If that's not possible — because they are traveling, for example — ask them to share a favorite recipe and create it for them. Who knows, it might become a favorite family dish.
Find substitutes
It really is possible to make a traditional holiday meal safe for every guest simply by substituting ingredients, said Mudliar. Some of the most common substitutions include vegetable broth instead of chicken or turkey when making gravy or stuffing; coconut or almond milk in place of heavy cream; arrowroot or cornstarch in place of flour when thickening dishes; coconut oil as a substitute for butter; gluten-free bread in stuffing; and nut flours to help make baked goods gluten-free or paleo friendly.
Celebrate vegetable sides
No matter what kind of food guests have to avoid, everyone at the table can eat vegetables when prepared without problematic ingredients like meat, butter, nuts or flour. (See substitutes above.) Brussels sprouts, green beans, butternut squash and carrots are obvious picks, but think about adding nontraditional options such as cabbage and kale or roasted cauliflower.
Seek out professionals
There's no need to make everything from scratch. The number of vegan, gluten-free and nut-free bakeries and stores has grown exponentially in recent years. LaBelle said customers can order a whole vegan meal from Whole Foods Market or individual items such as a vegan roast or vegetarian gravy. Vegan and gluten-free pies, pie crusts and rolls also are available at bakeries such as Sweet Cakes Bake Shop, City Cakes Cafe and Passion Flour Pattisserie, all in Salt Lake City.
Remember that it's not about the food
The actual food on the table isn't really the point of the holiday. Just be grateful you have access to food — because so many don't — and can share it with family and friends.
kathys@sltrib.com
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Here are some recipes for various dietary needs from our experts:
Coconut curry braised cabbage and kale
Coconut oil or butter
2 teaspoons curry powder
1 teaspoon turmeric
1 teaspoon grated fresh ginger
2 cloves garlic, sliced
1 yellow onion, sliced into half rounds
1/2 head napa or green cabbage, chopped
1 large bunch of green kale, ribs removed and thinly sliced
1 1/2 cups full-fat coconut milk, well-blended
1 tart apple, such as Pink Lady, cored and chopped
Zest of one orange
1/2 cup freshly squeezed orange juice
1/4 bunch fresh cilantro leaves
1/2 cup flaked coconut, toasted, for garnish (optional)
Salt to taste
Pepper to taste
Heat coconut oil or butter in a large saute pan over medium heat. Add curry powder, turmeric and ginger. Stir until fragrant. Add garlic and onion and saute until soft. Add cabbage and cook until cabbage is wilted, about 4 minutes. Add coconut milk, cover and simmer over low heat, stirring occasionally until the mixture has thickened, about 8 minutes. Add kale and apple to the pan, cook for another 5 minutes. Stir in orange zest and orange juice. Bring to a simmer, about 3 minutes. Turn heat off. Just before serving, fold in cilantro leaves and garnish with flaked coconut if desired. Season with salt and pepper to taste.
Servings • 4
Source: Natural Grocers
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Olive oil mashed potatoes
2 pounds yellow fleshed potatoes, like Yukon Gold or German Butterball, peeled and cut into 1-inch chunks
8 garlic cloves, peeled
Salt
¼ cup extra-virgin olive oil
Bring water to a boil in a large saucepan. Add potatoes, garlic and 2 teaspoons salt and cook at a brisk simmer until potatoes are tender, about 15 minutes.
Drain potatoes and garlic, reserving 1 cup of cooking liquid. Mash potatoes and garlic. Beat in olive oil and then thin to desired consistency with reserved cooking liquid. Check seasoning and serve.
Servings • 4 to 6
Source: The New York Times
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Roasted butternut squash with sage and cranberries
1 medium butternut squash
4 tablespoons extra-virgin olive oil, divided
Fine sea salt
Ground black pepper
2 medium onions
2 tablespoons chopped fresh sage
4 tablespoons dried cranberries or cherries
Heat oven to 375 degrees. Peel squash and cut in half lengthwise. Scoop out seeds from the center and discard. Cut squash into large chunks. Coat with 2 tablespoons olive oil. Season with salt and pepper to taste and arrange on a parchment-lined baking sheet. Bake for about 30 minutes, or until well caramelized.
Peel onions and cut into large chunks. Coat with remaining 2 tablespoons olive oil. Season to taste with salt and pepper and spread on a second lined baking sheet. Bake for about 20 minutes, or until well caramelized. When squash and onions are done, toss with sage and cranberries. Serve immediately.
Servings • 4 to 6
Source: Whole Foods Market
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Wild rice with cranberry walnut stuffing
2 tablespoons extra-virgin olive oil
2 yellow onions, finely chopped
1 clove garlic, finely chopped
7 cups low-sodium vegetable broth
2 teaspoons fine sea salt
2 cups uncooked wild rice or wild rice mix
2 cups uncooked basmati rice
2 cups dried cranberries
1/2 cup fresh parsley, chopped
2 tablespoons fresh thyme
1 1/2 cups walnuts, toasted and chopped
Ground black pepper to taste
Heat oil in a large pot over medium heat. Add onions and cook, stirring occasionally, until soft and translucent, 5 to 7 minutes. Add garlic and cook 1 minute more. Add broth and salt and bring to a boil. Stir in wild rice, cover, reduce heat to medium low and simmer for 45 minutes.
Stir in basmati rice, cover and simmer until rice is tender and most of the liquid is absorbed, 15 to 20 minutes longer. Stir in cranberries, parsley, thyme, and walnuts, cover and cook for 5 minutes more. Season with pepper and additional salt to taste.
Heat oven to 375 degrees. Grease a 9- by-13-inch baking dish. Transfer rice mixture to dish and bake until light golden brown, 20 to 25 minutes.
Servings • 14-16
Source: Whole Foods Market
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Purple sweet potato pie
This recipe calls for purple sweet potatoes, which will give you a vibrant purple dessert that is sure to delight the eye and the taste buds.
Grain-free crust:
4 tablespoons chilled butter, cut into tablespoons, plus ½ to 1 tablespoon to grease the pie dish
1¼ cups almond flour
¼ cup potato starch (Bob's Red Mill suggested)
½ cup tapioca flour (Bob's Red Mill suggested)
1 tablespoon coconut sugar
4 tablespoons chilled Nutiva shortening (preferred) or palm oil shortening, measured out in tablespoons
1 egg
½ teaspoon salt
1 teaspoon vanilla extract
Sweet Potato Pie Filling
2 cups mashed/puréed organic purple sweet potatoes (approximately 2 purple sweet potatoes — one medium and one small)
1 tablespoon butter
3 eggs
1 tablespoon coconut sugar
1 tablespoon vanilla extract
½ cup maple syrup
1 (5.7-ounce) can full-fat coconut milk, blended
1 teaspoon cinnamon
½ teaspoon nutmeg
¼ teaspoon ground ginger
Heat oven to 350 degrees. Generously grease a 9-inch pie dish with butter.
For the crust, add dry ingredients to a food processor and pulse to combine. Add butter and shortening in tablespoon sized pieces. Add egg, salt and vanilla. Process for several minutes until the dough forms into a ball. (If you did not refrigerate your shortening, the dough will not form into a ball. This is OK. Just make sure you process it until it is thoroughly mixed. Once thoroughly mixed "pour" or spoon into the greased pie dish.)
Place dough in the middle of the greased pie dish.
Grease your fingers with some butter and flatten the dough until the bottom and the sides of the dish are evenly covered. Crimp the edges if you like. Poke the dough multiple times on the sides and the bottom with a fork.
Bake for 10 minutes. Remove and let cool.
While crust is cooking, wash, peel and cut sweet potatoes into chunks. Put sweet potato chunks into a medium sized sauce pan and cover with water. Cover with a lid and boil on high to medium-high heat for 5 to 10 minutes — until sweet potato is fork tender.
Remove from heat and drain water, leaving just a small amount of the water. Add butter and mash sweet potatoes with a hand masher or puree in a food processor.
In a medium mixing bowl whisk together the eggs, coconut sugar, vanilla extract, maple syrup, blended coconut milk, cinnamon, nutmeg and ginger. Sprinkle the spices over the top of the mixture prior to mixing and make sure to whisk out any lumps of spices.
If you hand mashed the sweet potatoes add them to the egg mixture, stir a couple of times with a spoon and then whisk until smooth.
If using a food processor just add all the ingredients to the bowl of the food processor and mix until smooth and well combined.
If the pie crust bubbled up during baking, push down now.
Pour the sweet potato pie filling on top of the crust. Bake for 50 minutes, or until pie filling is set. It should be just slightly jiggly. Remove from oven and place on a wire rack to cool. Let cool for one hour prior to eating or refrigerating.
Servings • 1 (9-inch) pie
Source: Natural Grocers
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Olive oil mashed potatoes
2 pounds yellow fleshed potatoes, like Yukon Gold or German Butterball, peeled and cut into 1-inch chunks
8 garlic cloves, peeled
Salt
¼ cup extra-virgin olive oil
Bring water to a boil in a large saucepan. Add potatoes, garlic and 2 teaspoons salt and cook at a brisk simmer until potatoes are tender, about 15 minutes.
Drain potatoes and garlic, reserving 1 cup of cooking liquid. Mash potatoes and garlic. Beat in olive oil and then thin to desired consistency with reserved cooking liquid. Check seasoning and serve.
Servings • 4 to 6
Source: The New York Times —
Purple sweet potato pie
This recipe calls for purple sweet potatoes, which will give you a vibrant purple dessert that is sure to delight the eye and the taste buds.
Grain-free crust
4 tablespoons chilled butter, cut into tablespoons, plus ½ to 1 tablespoon to grease the pie dish
1¼ cups almond flour
¼ cup potato starch (Bob's Red Mill suggested)
½ cup tapioca flour (Bob's Red Mill suggested)
1 tablespoon coconut sugar
4 tablespoons chilled Nutiva shortening (preferred) or palm oil shortening, measured out in tablespoons
1 egg
½ teaspoon salt
1 teaspoon vanilla extract
Sweet Potato Pie Filling
2 cups mashed/puréed organic purple sweet potatoes (approximately 2 purple sweet potatoes — one medium and one small)
1 tablespoon butter
3 eggs
1 tablespoon coconut sugar
1 tablespoon vanilla extract
½ cup maple syrup
1 (5.7-ounce) can full-fat coconut milk, blended
1 teaspoon cinnamon
½ teaspoon nutmeg
¼ teaspoon ground ginger
Heat oven to 350 degrees. Generously grease a 9-inch pie dish with butter.
For the crust, add dry ingredients to a food processor and pulse to combine. Add butter and shortening in tablespoon-sized pieces. Add egg, salt and vanilla. Process for several minutes until the dough forms into a ball. (If you did not refrigerate your shortening, the dough will not form into a ball. This is OK. Just make sure you process it until it is thoroughly mixed. Once thoroughly mixed, "pour" or spoon into the greased pie dish.)
Place dough in the middle of the greased pie dish.
Grease your fingers with some butter and flatten the dough until the bottom and the sides of the dish are evenly covered. Crimp the edges if you like. Poke the dough multiple times on the sides and the bottom with a fork.
Bake for 10 minutes. Remove and let cool.
While crust is cooking, wash, peel and cut sweet potatoes into chunks. Put sweet potato chunks into a medium-sized sauce pan and cover with water. Cover with a lid and boil on high to medium-high heat for 5 to 10 minutes — until sweet potato is fork tender.
Remove from heat and drain water, leaving just a small amount of the water. Add butter and mash sweet potatoes with a hand masher or puree in a food processor.
In a medium mixing bowl whisk together the eggs, coconut sugar, vanilla extract, maple syrup, blended coconut milk, cinnamon, nutmeg and ginger. Sprinkle the spices over the top of the mixture before mixing and make sure to whisk out any lumps of spices.
If you hand mashed the sweet potatoes, add them to the egg mixture, stir a couple of times with a spoon and then whisk until smooth.
If using a food processor just add all the ingredients to the bowl of the food processor and mix until smooth and well combined.
If the pie crust bubbled up during baking, push down now.
Pour the sweet potato pie filling on top of the crust. Bake for 50 minutes, or until pie filling is set. It should be just slightly jiggly. Remove from oven and place on a wire rack to cool. Let cool for one hour prior to eating or refrigerating.
Servings • 1 (9-inch) pie
Source: Natural Grocers —
Roasted butternut squash with sage and cranberries
1 medium butternut squash
4 tablespoons extra-virgin olive oil, divided
Fine sea salt
Ground black pepper
2 medium onions
2 tablespoons chopped fresh sage
4 tablespoons dried cranberries or cherries
Heat oven to 375 degrees. Peel squash and cut in half lengthwise. Scoop out seeds from the center and discard. Cut squash into large chunks. Coat with 2 tablespoons olive oil. Season with salt and pepper to taste and arrange on a parchment-lined baking sheet. Bake for about 30 minutes, or until well caramelized.
Peel onions and cut into large chunks. Coat with remaining 2 tablespoons olive oil. Season to taste with salt and pepper and spread on a second lined baking sheet. Bake for about 20 minutes, or until well caramelized. When squash and onions are done, toss with sage and cranberries. Serve immediately.
Servings • 4 to 6
Source: Whole Foods Market