BLOG: Thanksgiving is just around the corner! It is time to dust off old family recipes and begin planning the big meal. But did you know that the average American will eat approximately 3,020mg of sodium in just one meal on Thanksgiving Day? That’s right. Not even including appetizers, dips, finger foods or any other goodies, most people will consume much more than the recommended 2,000mg per day.
Sodium plays a large role in the regulation of blood pressure and heart disease. In fact, individuals with high blood pressure, heart disease, and diabetes are recommended to limit sodium intake to 1,500mg each day, or half the amount of a typical Thanksgiving meal. It is no wonder why most hospitals see a rise in the number of cardiac patients in the days proceeding Thanksgiving and Christmas.
Stewart’s Shops makes it easier to prepare a lower sodium and heart-healthy feast, without struggling through the crowds at the grocery store. The largest sources of sodium in our diet come from processed foods; therefore, Stewart’s commitment to local products makes them a great source of fresh and healthy ingredients. For example, there is only about 100mg of sodium in one cup of Stewart’s 2% milk, and only about 60mg in Stewart’s farm-fresh eggs.
Compare the freshly prepared recipes below to boxed items and save 315mg of sodium in just one serving of stuffing and 300mg in one slice of delicious cornbread. So rather than raising your blood pressure while fighting the crowds at the grocery store this Thanksgiving, stop into Stewart’s Shops for some of those last-minute ingredients you need for a heart-healthy holiday!
Makes 10 servings
1 loaf whole wheat bread
1/2 C unsalted butter
1 medium onion, diced
1 C red apple, diced
4 stalks celery, diced
1 tsp sage
1/2 tsp marjoram
1/2 tsp rosemary
1 tsp onion powder
1 C low sodium chicken broth
1. Cut bread into small 1/2-inch cubes. Spread in a single layer on a cookie sheet and let air dry for three hours.
2. Preheat oven to 350F.
3. In a medium saucepan melt butter. Add onion, apple, and celery. Sautee until onions are cooked through. Add spices.
4. Place bread in a large bowl. Pour onion mixture over bread. Add chicken broth and mix well.
5. Bake for 40 minutes in a greased 9x9 inch dish.
Quick Corn Bread
Makes 12 servings
1 C all-purpose flour
1/4 C sugar
1 Tbsp sodium free baking powder
1/4 C unsalted butter
1 C 1% milk
1 egg, lightly beaten
1. Preheat oven to 425F.
2. In a large bowl combine cornmeal, flour, sugar and baking powder.
3. Cut in butter and the mixture is dry and crumbly.
4. In a separate bowl, combine milk and eggs. Add this mixture to the dry ingredients and stir until just mixed.
5. Place in a greased 9X9-inch pan. Bake for 20-25 minutes.
-Christine Sloat MS, RD, CDN
About Christine: Christine Sloat is a Registered Dietitian and life-long resident of upstate New York. She holds a Bachelor’s of Science in Dietetics from the University of Delaware, and a Master’s of Science in Applied Nutrition from The Sage Colleges in Troy. She has a nutrition consulting business, Nutritious Notions LLC.