Have you ever noticed how "flu season" often happens to strike during the holidays? Perhaps it’s not a coincidence! One obvious contributing factor to ill health is the extreme change in our diet. For so many of us, the holidays are synonymous with gorging on excessive amounts of sugar, fat and salt. In excess, these foods trigger an inflammatory response, leading to a breakdown in your body’s ability to fight disease. Thanksgiving "opens" the holiday indulging season that ends in early January and reportedly, people eat up to 4000 calories on this day of gratitude alone!

So how do we counter the tide? How do we set a different precedent for the holiday season and maintain vibrant health?

The secret to feeling fabulous during the holidays is to follow an anti-inflammatory diet—and enjoy every moment of it with delicious holiday foods that are both truly healthy and totally satisfying. At the Amen household, we typically have a beautiful turkey in the middle of our table, surrounded by a variety of thoughtfully prepared vegetable dishes and unique salads. We follow the 70/30 guideline that my book, "The Omni Diet," and our online health community, Brain Fit Life, suggest: 70% plant-based and 30% lean protein.

Imagine a table of gorgeous foods that feed your body and please your palate—roasted yams with cinnamon and cranberries instead of candied yams, mashed cauliflower "potatoes," clever kale salad—you get the idea!

I’m thrilled to share our typical Thanksgiving menu so that you can glean some tips to inspire an inventive, healthy feast for you and yours. Here’s to creating healthier traditions. Enjoy!

The Amen Family Thanksgiving Feast

Tana’s Marinated Turkey	GF, NG
Stuffing	VEG
Clever Kale Slaw	V, GF, NG
Cauliflower Mashed Potatoes	V, GF, NG
Sassy Cucumber Mint Salad	V, GF, NG

GF = Gulten Free. VEG = Vegetarian. V = Vegan. NG = No Grains.

Tana’s Marinated Turkey (Gluten Free, No Grains)

This recipe requires marinating the turkey for 6- 24 hours prior to cooking.

Ingredients:

• 1 12 lb free-range, hormone-free, antibiotic-free turkey
• 1/2 cup of extra virgin olive oil
• 1/4 cup fresh squeezed lemon juice
• 2 Tbsp minced garlic
• 2 Tbsp fresh rosemary, finely chopped
• 2 Tbsp fresh thyme, finely chopped
• 1 Tbsp sea salt (or according to taste)
• 1 Tbsp Pepper (or according to taste)

Preparation to be done the day before cooking:

1. Start with a fully thawed turkey. Remove innards from cavity (set aside for stuffing if you choose) and rinse turkey well. Pat dry with paper towels.
2. "De-glove" the skin from the turkey, being carful not to remove the skin from the turkey. You just want to separate the skin from the meat. Try not to puncture the skin. The skin will remain attached at the legs attachment points.
3. Mix all ingredients in the marinade with a whisk prior to marinating the turkey.
4. Evenly apply the marinade around the turkey meat, under the skin with clean hands (always being careful to handle ALL meat with clean hands and not touch anything else prior to washing). Be sure to apply a thick coat of marinade.
5. Apply a final, thin coat of marinade to the inside cavity of the turkey and the outer skin. If you don’t have enough left, you may choose to use sea salt with a little olive oil.
6. Cover turkey and refrigerate overnight.

Preparation for the following day:

1. Preheat oven to 400 degrees F.
2. Place turkey, breast down (for the most moist breast meat) in a roasting pan or directly on the lower rack above a roasting pan.
3. Cooking time varies, but a general rule is about 15 minutes for every pound.
4. After 30 minutes, reduce the cooking temperature to 350 degrees for the next two hours, then reduce it again to 250 degrees for the remaining time.
5. Use a baster to retrieve juices from the bottom of the pan and baste the turkey every 30 minutes or so. If there are not enough drippings you may use a little raw, organic melted butter mixed with chicken broth (optional).
6. Use a meat thermometer to insure the meat is fully cooked. The white meat should have a temperature of about 165 degrees.
7. For the last 20 minutes of cooking time turn the turkey over and turn the temperature up to 300 degrees. This will brown the skin of the breast.

I don’t add stuffing to the turkey when cooking because it increases the cooking time too much. You certainly can but plan to put your turkey in the oven very early.

Serves 12

**The turkey recipe can be adapted to roasted chicken. Cut ingredients in half and marinate according to same instructions. Preheat oven to 425 and roast for an hour and a half. Keep chicken breast side down for the first hour and turn over for the final 30 minutes.

Smarter Stuffing (Vegetarian)

Go easy on the stuffing! It’s a great vegetarian dish, but it’s carb heavy and designed to be eaten as a condiment.

Ingredients:

• 1-2 Tbsp of Earth Balance (butter replacement)
• 2 cups stuffing bread (you may even try making your own from gluten free or whole grain bread)
• 1/2 cup onion, finely chopped
• 1/2 cup diced carrots
• 1/2 cup celery, finely chopped
• 3 cloves of garlic, minced
• 1/4 cup chopped apple
• 1/4 cup chopped walnuts
• 1/4 cup raisins or cranberries
• 2 cups low sodium vegetable broth or chicken broth
• Add fresh herbs and spices as desired. Some of my favorites are:
  • 1-2 tsp fresh thyme
  • 1-2 tsp fresh rosemary
  • 1-2 tsp fresh marjoram
  • 1 tsp allspice
  • Salt and pepper to taste

Preparation:

1. Preheat oven to 350 degrees.
2. Over medium heat, melt earth balance. Add carrots and onions for one minute. Add celery and garlic for 2 more minutes or until slightly soft. Add apple for one minute. Remove from heat and set aside to cool.
3. In a large bowl mix bread stuffing, veggies and apple, raisins (or cranberries) and walnuts. Toss together with a little salt and pepper, and your favorite herbs.
4. Add broth until moist. Do not add too much so that mixture is soaking.
5. Grease a baking dish with oil or earth balance (or butter) and place stuffing mixture in dish. Cover and bake for about 20 minutes. Uncover and cook additional 10 minutes.
6. Stuffing should have a nice crisp texture on top.

I prefer making this dish totally vegetarian for those who do not eat meat, you can certainly add your own touch.

Serves 6

Clever Kale Slaw (Vegetarian, Gluten Free, No Grains)

Ingredients:

• 3 cups shredded Kale or Swiss Chard
• 1/2 cup shredded green cabbage
• 1/2 cup shredded purple cabbage
• *option: use 1 cup prepackaged coleslaw mix instead of cabbage
• 1/4 cup shredded carrot
• 1/2 cup chopped raw cashews
• 1/2 cup Vegannaise
• 1 tbsp apple cider vinegar
• 1/2 pkt Stevia (optional)
• 1/2 tsp allspice
• 1/8 tsp cinnamon
• 1/8 tsp nutmeg
• 1 tsp fresh oregano, finely chopped (or 1/2 tsp dried)
• 1 tsp fresh thyme (or 1/2 tsp dried)
• 1/3 tsp curry powder
• 1/4 tsp salt
• 1/4 tsp pepper
• 1/4 cup raw sunflower seeds
• 1/2 cup dried cranberries

Preparation:

1. Combine kale, cabbage, carrot, and nuts.
2. In a small mixing bowl, combine Vegannaise, vinegar, stevia, spices, oregano and thyme. Whisk until mixture is blended well.
3. Toss with salad mix.
4. Allow salad to refrigerate for 30 minutes prior to serving if possible so flavors can "marry."
5. *Option: Try combining above ingredients for dressing, from vinegar down (except Vegannaise) in a blender or food processor with 1/4 cup sesame oil and 1/2 cup raw peanuts or almonds (I’m not a big fan of peanuts, but they give great flavor to the dressing). Puree and pour over salad blend. Toss well.
6. Top with sunflower seeds and dried cranberries.

Cauliflower Mashed Potatoes (Vegetarian, Gluten Free, No Grains)

Ingredients:

• 1 head of cauliflower
• 2 cups vegetable broth or water
• 1/4 cup soy milk or unsweetened almond milk
• 1 tbsp Earth Balance
• 1/2 tsp Italian seasoning
• 2 clove garlic, minced
• 1 tsp fresh rosemary, chopped
• 2 tsp cornstarch mixed with 2 tbsp water
• Sea salt and pepper to taste
• Optional: 2 tbsp finely chopped chives
• 2 cups spinach
• 1/4 cup sunflower seeds

Preparation:

1. Pour vegetable broth into a medium pot. Put cauliflower florets in pot and bring to a boil over medium high heat. Cover, reduce heat to low and simmer for 10 minutes. If you prefer using water, then steam cauliflower in a steamer basket being sure not to allow the water to bath the cauliflower. If steaming, cook until fork tender, about 8 minutes.
2. While cauliflower is cooking, combine soy or almond milk, earth balance, garlic, Italian seasoning, and rosemary in a small saucepan over medium heat. When it reaches a boil add the cornstarch/ water mixture, STIRRING CONSTANTLY until it is thickened and smooth. Remove from heat and set aside.
3. Drain as much liquid from cauliflower as possible and place florets in a food processor or blender, blending on high for about a minute. Add sauce and blend until smooth and creamy.
4. Spice with salt and pepper to taste.
5. Add sunflower seeds and chives if desired.
6. Serve hot over a bed of spinach and serve with Grilled Vegetables.

Nutritional info in "Change Your Brain, Change Your Body."

Sassy Cucumber Mint Salad (Vegetarian, Gluten Free, No Grains)

Ingredients:

• 4 small persian cucumbers or 2 larger cucumbers, cut into thin slices
• 1 red pepper, diced
• 1/2 cup grape tomatoes, halved
• 1/2 cup edamame (shelled and cooked)
• 1 carrot, grated
• 2 tsp tahini
• 1 garlic clove or shallot, quartered
• 2 tablespoons sesame oil or peanut oil
• 2 tsp rice wine vinegar (with no sugar added)
• 2 tbsp low sodium soy sauce OR 2 tsp Braggs Liquid
• 2 teaspoon fresh ginger root, diced or grated
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp black sesame seeds (found in the Asian section of most supermarkets)

Preparation:

1. In a blender, put tahini, garlic (or shallot), vinegar, soy sauce, ginger, salt and pepper. Blend briefly.
2. While blender is running add oil in a slow stream. Set dressing aside.
3. In a salad bowl, toss together, cucumbers, red pepper, tomatoes, edamame and carrot.
   Either dish salad mix into bowls and drizzle a small amount of salad onto each salad or toss dressing into the entire salad mix before dishing.
4. Sprinkle with sesame seeds before serving.
5. Add sunflower seeds and chives if desired.

Nutritional info in "Change Your Brain, Change Your Body."

Try one of these yummy Thanksgiving desserts!

Warm Sweet Potato Pudding (Vegetarian, Gluten Free, No Grains)

Yum! I love this dessert because it is doesn’t have a lot of "added" refined sugar, and it has no grain or flour. It is healthier than most other choices you can make, and it is delicious. But it is a starchy carbohydrate, so the serving size is intended to be small.

Ingredients:

• 1 pound sweet potatoes, peeled and cubed
• 1 bosc pear, cored and cubed
• 3/4 tsp ground cinnamon
• 1/8 tsp ground nutmeg
• 1/4 cup pure maple syrup
• 1/4 cup macadamia nuts
• 2 tbsp coconut butter
• 1 tbsp unsweetened coconut flakes

Preparation:

1. Fill the bottom of a large pot with water. Place a steamer basket in the bottom of a large pot, making sure that the basket isn’t covered with water. Bring the water to a full boil. Add the sweet potatoes and pear to the steamer basket. Cover and steam the sweet potatoes and pear until very tender, about 10- 15 minutes.
2. Put nuts in a food processor and pulse until they are a fine consistency.
3. Add steamed sweet potatoes, pear, cinnamon, nutmeg and maple syrup to the processor and mix until all ingredients are well blended and smooth.
4. Sprinkle with coconut flakes and serve warm.

Fresh Berries with Macadamia Nut Sauce (Vegetarian, Gluten Free, No Grains)

This Raw Macadamia Nut sauce is adapted from a recipe from Jenny Ross. We became friends when I met her after falling in love with the food in her popular raw food restaurant, 118 degrees. Kamila and I have been taking "non cooking" lessons from her since. Raw, living food is a true art form.

Ingredients:

• 2 cups fresh blueberries
• 2 cups fresh strawberries, sliced
• 2 cups fresh raspberries
• 1/2 cup macademia nuts
• 2 tbsp coconut flakes
• 1/2 cup light coconut milk
• 10 drops of Vanilla Creme liquid stevia
• Optional- 1 tbsp honey

Preparation:

1. In a large bowl, gently toss berries.
2. Put nuts in a food processor and pulse until they are a fine consistency.
3. In a blender bowl add macadamia nuts, coconut flakes, coconut milk, stevia and honey (if desired). Blend until smooth and creamy. If sauce is too thick add a 2-4 tbsp unsweetened milk until sauce reaches desired consistency.
4. Tansfer berries to serving bowls and drizzle with nut sauce.

Serves 8

For more information about Tana Amen, and her book, “The Omni Diet,” go to www.tanaamen.com.