Give Thanks for Your Well-Being With Healthy Recipes for Your Holiday Gatherings

What the Research Tells Us

Simply connecting with others is important for everyone’s well-being, but involving healthy food (https://www.ox.ac.uk/news/2017-03-16-social-eating-connects-communities) takes it another step further. Balanced and healthy food choices are important for your overall health and well-being (https://www.headtohealth.gov.au/meaningful-life/physical-health/food). Other factors, such as the time of the day for your biggest meal, moving after meals, and practicing portion control, can also influence your health and wellness (https://gero.usc.edu/2017/11/15/six-thanksgiving-traditions-can-boost-health-wellness-ages/), particularly in terms of glucose uptake (https://onlinelibrary.wiley.com/doi/full/10.1002/1348-9585.12199).

The art and ritual of cooking your own healthy and enjoyable food has mental wellness benefits, too. Studies show that it boosts your confidence and self-esteem (https://doi.org/10.1186/1471-2458-14-1161), increases your social connections and feelings of belonging (https://bura.brunel.ac.uk/bitstream/2438/9929/1/Fulltext.pdf), improves mood and affect (https://doi.org/10.1016/j.socscimed.2016.07.046) (in a group of patients with cancer, too), and increases psychosocial well-being and health-related quality of life (https://doi.org/10.1016/j.socscimed.2016.07.046).

How to Practice

Host a gathering this season and prepare some healthy dishes to serve to your friends or family. Use your favorite tried-and-true recipes, or explore some new ones such as the simple menu below.

Herb-Roasted Turkey Breast (https://www.foodnetwork.com/recipes/ina-garten/herb-roasted-turkey-breast-recipe-1943552)

• 1 whole bone-in turkey breast, 6.5–7 pounds
• 1 tablespoon minced garlic (3 cloves)
• 2 teaspoons dry mustard
• 1 tablespoon chopped fresh rosemary leaves
• 1 tablespoon chopped fresh sage leaves
• 1 tablespoon chopped fresh thyme leaves
• 2 teaspoons kosher salt
• 1 teaspoon freshly ground black pepper
• 2 tablespoons olive oil
• 2 tablespoons freshly squeezed lemon juice
• 1 cup dry white wine

Download the recipe card (https://voice.ons.org/sites/default/files/2022-10/Herb-Roasted%20Turkey%20Breast.pdf) and visit the Food Network for full preparation instructions (https://www.foodnetwork.com/recipes/ina-garten/herb-roasted-turkey-breast-recipe-1943552).

Vegan Wild Rice–Stuffed Butternut Squash (https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-wild-rice-stuffed-butternut-squash-3362734)

• 2 medium butternut squash (2–2.25 pounds each)
• 3 tablespoons apple cider vinegar
• 2 tablespoons pure maple syrup
• 4 tablespoons olive oil
• Kosher salt and freshly ground black pepper
• 1 small onion, chopped
• 1/2 cup wild rice
• 1/2 teaspoon mild curry powder
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon cayenne pepper
• 3 tablespoons dried unsweetened cherries
• 1 cup loosely packed fresh parsley leaves, chopped, plus more for garnish
• 1 tablespoon chopped fresh sage
• 1/4 cup walnuts, coarsely chopped

Download the recipe card (https://voice.ons.org/sites/default/files/2022-10/Vegan%20Wild%20Rice%E2%80%93Stuffed%20Butternut%20Squash.pdf) and visit the Food Network for full preparation instructions (https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-wild-rice-stuffed-butternut-squash-3362734).

Green Bean Casserole With Crispy Shallots (https://www.foodnetwork.com/recipes/ellie-krieger/green-bean-casserole-with-crispy-shallots-recipe-2118887)

• 1/4 cup olive oil
• 6 medium shallots, sliced into rings (about 1 cup)
• 1 1/2 pounds thin fresh green beans or haricots verts, trimmed
• 1 pound button mushrooms, sliced
• 6 large gloves garlic, minced
• 1 tablespoon fresh thyme, chopped
• 3 cups low-fat (1%) milk
• 3 tablespoons all-purpose flour
• 1/3 cup plus 2 tablespoons parmesan cheese, freshly grated
• 1/2 cup finely fresh parsley, chopped
• 1/4 teaspoon ground nutmeg
• Salt and freshly ground pepper
• Olive oil cooking spray

Download the recipe card (https://voice.ons.org/sites/default/files/2022-10/Green%20Bean%20Casserole%20With%20Crispy%20Shallots.pdf) and visit the Food Network for full preparation instructions (https://www.foodnetwork.com/recipes/ellie-krieger/green-bean-casserole-with-crispy-shallots-recipe-2118887).