Thanksgiving is a time for family, friends, and, of course, food. While we all look forward to the turkey, stuffing, and mashed potatoes, vegetables often take a backseat on the holiday table. But what if you could make vegetables the star of your Thanksgiving spread, adding more flavor and color and aligning with the USDA’s recommended vegetable intake?
This year, why not increase the number of vegetables on your plate, and help yourself (and your guests) meet the USDA’s MyPlate guidelines for daily vegetable consumption? Let’s explore how to add more veggies to your Thanksgiving feast in a delicious, creative way while ensuring you’re on track to meet your daily veggie goals!
- Start with Roasted Vegetables
One of the easiest ways to increase vegetable intake is by roasting them. Roasting brings out vegetables’ natural sweetness and complexity, making them a flavorful addition to your Thanksgiving table. Consider a medley of root vegetables like carrots, parsnips, sweet potatoes, beets, and cruciferous veggies like Brussels sprouts and cauliflower.
Roasted vegetables like these count toward your daily vegetable goal. For example, a cup of roasted Brussels sprouts equals about one serving of vegetables, while a cup of roasted sweet potatoes provides a hearty serving of orange vegetables, rich in beta-carotene.
Tip: A vibrant, colorful roasted vegetable platter could easily help you meet half of your daily veggie goal—especially if you load it up with a variety of veggies!
- Make a Veggie-Centric Salad
A Thanksgiving salad doesn’t have to be a boring side dish. Fill it with seasonal vegetables like kale, arugula, roasted beets, and pomegranate seeds. Not only will it taste great, but it will also boost your vegetable intake.
For example, a cup of raw kale or arugula is considered one serving of vegetables. You can easily toss these into your salad to ensure you’re getting a good portion of leafy greens, which the USDA recommends you consume daily. Adding vegetables like tomatoes, cucumbers, and carrots can round out your salad and help boost fiber and nutrient content.
Tip: A large salad could provide 2–3 servings of vegetables, making it a great way to start your meal and help meet those daily vegetable needs!
- Incorporate Veggies into Traditional Dishes
Many Thanksgiving favorites can be enhanced with vegetables. Try sneaking extra veggies into classic dishes to get more servings without changing the essence of the dish.
- Stuffing: Traditional stuffing can be bulked up with sautéed mushrooms, carrots, celery, or even diced squash. Adding these vegetables will increase the dish’s nutritional value and provide a variety of textures.
- Mashed Potatoes: Try swapping in some mashed cauliflower or sweet potatoes for a veggie boost. You can even blend them with regular potatoes to keep the flavor familiar but add an extra serving of vegetables.
- Gravy: A classic turkey gravy can be enriched with puréed roasted vegetables like carrots or onions, adding both flavor and additional vegetable servings to your meal.
Tip: By adding veggies to traditional dishes, you’re ensuring you don’t miss out on key nutrients, like fiber and vitamins, while still enjoying familiar flavors.
- Vegetable-based Soups and Appetizers
Soups and appetizers are often overlooked when it comes to veggies, but they’re an excellent way to add nutrition and flavor to the meal.
Start with a pureed soup like butternut squash, pumpkin, or a cauliflower-leek bisque. These soups are not only delicious but also high in fiber and other nutrients. For instance, one cup of pureed butternut squash soup can provide around one serving of vegetables, making it a great way to begin your meal.
For appetizers, consider a crudité platter loaded with fresh, raw vegetables like carrots, celery, bell peppers, and cherry tomatoes. Pair them with a light hummus or yogurt-based dip for extra flavor. A platter like this can easily contribute 1–2 servings of vegetables, helping you meet the daily target.
Tip: Soups and appetizers with vegetables not only help add variety but also make it easier to increase vegetable intake without feeling like you’re eating “too many veggies” in one sitting.
- Plant-Based Alternatives for Classic Dishes
For a more plant-based twist, consider swapping traditional meat dishes for vegetable-based alternatives. For example:
- Vegetarian Shepherd’s Pie: Use lentils or chickpeas as the “meat” base and load up the dish with vegetables like peas, carrots, onions, and mushrooms.
- Vegetable Pot Pie: Create a comforting pot pie with seasonal vegetables like squash, mushrooms, and spinach.
These dishes can easily add multiple servings of vegetables, making them both filling and nutrient-dense. A single serving of a vegetable-based shepherd’s pie could include up to 2 servings of vegetables!
Tip: Look for opportunities to switch out some of the meat-based components for plant-based options, which can make the meal even more veggie-friendly while reducing overall fat and calories.
- Upgrade Your Dessert with Vegetables
Believe it or not, vegetables can even make their way into your Thanksgiving desserts! Classic pumpkin pie and carrot cake are both delicious ways to add vegetables to your meal.
For example, pumpkin pie provides an excellent source of vitamin A (from the orange pumpkin), while carrot cake adds fiber and beta-carotene. A slice of either dessert can provide a serving of vegetables, making your sweet end to the meal a little healthier.
Tip: Opt for whole grain flour in carrot cake or sweet potato pie to add even more nutrients!
USDA MyPlate Daily Vegetable Recommendations
The USDA’s MyPlate provides clear daily guidelines for vegetable consumption based on age, sex, and physical activity level. Here’s a general breakdown of the recommendations:
- Women (19–30 years): 2.5 cups of vegetables per day
- Women (31–50 years): 2.5 cups per day
- Women (51+ years): 2 cups per day
- Men (19–30 years): 3 cups per day
- Men (31–50 years): 3 cups per day
- Men (51+ years): 2.5 cups per day
The key is to make sure your daily servings of vegetables are spread across various types, such as dark leafy greens, red and orange vegetables, starchy vegetables, and legumes. Thanksgiving is the perfect occasion to include a wide range of these options, all while celebrating the flavors of the season!
Final Thoughts: Vegetables Can Be the Star of the Show
Thanksgiving doesn’t have to be a feast dominated by heavy carbs and meats. By increasing the vegetables on your plate, you can make your meal more colorful, nutrient-packed, and aligned with the USDA’s MyPlate guidelines.
Remember, most adults should aim for 2–3 cups of vegetables daily. This Thanksgiving, let vegetables shine by making them a centerpiece of your meal. Whether you’re roasting a medley of root vegetables, making a hearty salad, or sneaking them into traditional dishes, you’ll not only feel great about what you’re eating—you’ll also be helping your body stay nourished.
Need some recipe help? Visit USDA’s MyPlate Kitchen. You can search by categories or keywords. Recipes give you nutritional information AND food group serving size for vegetables and other MyPlate categories!
Happy Thanksgiving, and here’s to a plate full of veggies that make your heart—and your health—happy! 🥦🍠🍁