The original Thanksgiving feast was nothing like the meal contemporary Americans imagine. Turkey was just one of the many different waterfowl and meats served and eaten by the Pilgrims at the original celebration. Goose, duck, partridge and venison were the main dishes also offered. And vegetable dishes did not make up a large part of the offerings. According to historians at the Plimoth Plantation Museum, vegetables were not "culturally valued" at the time.
Rather "roots and potherbs"— the word "vegetable" was rarely used in 1621 — were reserved for the poor who could not afford meat, bread and beer. Although the Pilgrims would have included some vegetables with their meat and fish dishes, the Thanksgiving dinner, being a festive occasion, featured high-status foods like game and fowl.
The high amount of fat and protein in this meat-based meal may not have been as detrimental to the health of the Pilgrims as it would be to their descendents. Lacking almost all amenities and labor-saving devices, the original settlers were far more active and burned as much as two-or- three-times the calories modern Americans do in a typical work day.
But the lack of vegetables and fruits certainly led to scurvy and fostered chronic illnesses like cancer and heart disease among those who survived infectious diseases.
"In regard to our vision of healthy meals, there has been a shift in paradigm. The Pilgrims regarded meat and bread with a small amount of vegetables as the ideal. We would fill the ideal plate with fruit, vegetables and other plant-based foods, adding some animal-based food if we're so inclined," said Melanie Polk, RD, MMSc, of the American Institute for Cancer Research.
The switch in paradigm occurred as a result of scientific discoveries in the twentieth century. During the first half of the century, scientists isolated and described the healthful effects of vitamins, many of which are found in fruits and vegetables. During the latter part of the century, researchers have focused on phytochemicals, plant chemicals such as beta-carotene, lycopene and resveratrol, which help prevent chronic diseases.
"As a result of this research, we now advise people to eat a predominantly plant-based diet. That does not mean turkey should be excluded from the holiday meal. It means only that a variety of vegetables, fruits and grains should fill the greater part of the plate," Polk added.
Most Americans will enjoy foods that, although considered a mainstay of the holiday, were unknown to the Pilgrims. Sweet potatoes were not common in New England in 1621, and although the colonists had cranberries, they did not have sugar with which to make cranberry sauce. As for pumpkin pie, the recipe did not yet exist. The Pilgrims did, however, enjoy stewed pumpkin, which is probably a healthier choice since the crust-less dish is lower in fat and sugar than pie.
Two authentic dishes that will add to the array of plant-based foods at your Thanksgiving meal are stewed pumpkin and corn pudding. Although some ingredients not available to the Pilgrims have been added to the recipes, historians believe these basic items were enjoyed at the first Thanksgiving.
Ancient New England Standing Dish of Pompions (Stewed Pumpkins)
Ingredients:
- 8 cups peeled diced pumpkin
- 1/4 cup water
- 2 Tbs. butter or margarine
- 2 Tbs. vinegar
- 1/3 cup brown sugar
- 1/4 tsp. cinnamon
- salt to taste
Directions:
- Put 2 cups of peeled diced pumpkin and 1/4 cup of water into a pot and cook gently over a low heat until they sink down. Keep adding more pumpkin until you have used all 8 cups. When cooked, the pumpkin will be tender and have kept much of its form, resembling stewed apples.
- Do not add more water. Remove from the heat and add butter, vinegar, brown sugar, cinnamon and salt. Stir gently and serve.
This recipe makes approximately 12 servings, with each serving containing 60 calories and 2 grams of fat.
Corn Pudding
Corn pudding is also known as Baked Indian Pudding in New England. Although molasses and ginger lend delicious flavor to this dessert, it is not particularly attractive to the eye. Frequently it is served with a scoop of vanilla ice cream or low-fat frozen yogurt on the top.
Ingredients:
- 5 cups low-fat milk, scalded
- 1/3 cup cornmeal
- 1/2 cup molasses
- 1 tsp. salt
- 1 tsp. ginger or grated lemon rind
Directions:
- Pour milk slowly over cornmeal and cook in double boiler for 20 minutes. Add molasses, salt and ginger (or lemon rind). Pour into buttered casserole dish. Bake in 300 degree F. oven for 2 hours. Serve with a scoop of low-fat vanilla ice cream, if desired.
Each of the six servings contains 185 calories and 2 grams of fat.
Cilantro, Spinach and Squash Pie
A third Thanksgiving recipe was certainly not served at the original feast since almost none of the ingredients were available. Still, the recipe has the right feel for the harvest festival and will add to your vegetable offerings.
Ingredients:
- 2 cups cooked spaghetti squash (see note)
- 1 egg white
- 2 cloves garlic, minced
- 1/4 tsp. salt
- non-stick cooking spray
Filling Ingredients:
- 2 cloves garlic, minced
- 1 10-oz. box frozen spinach, defrosted
- 8 oz. reduced fat tofu, well drained
- 1 cup cilantro leaves, loosely packed
- 1/4 cup green onions
- 1/2 tsp. salt
- 1/4 - 1/2 tsp. hot red chili flakes
- 1/4 cup reduced fat cheddar cheese
Directions:
- Preheat oven to 375 degrees F. Mix egg, garlic and salt together in a medium bowl. Add the squash and stir well. Coat a 9-inch pie pan with nonstick cooking spray. Press the squash mixture onto the bottom and sides of the pie pan. Bake for about 20 minutes, until the bottom looks dry and edges are beginning to brown.
- Put all ingredients, except cheese, into a food processor bowl and process until well blended. Evenly spread mixture on the baked squash crust. Sprinkle with cheese and bake 15 minutes. Serve warm or room temperature.
Each of the 4 servings contains 136 calories and 4 grams of fat.
NOTE: Carefully pierce the outside of the squash with the tip of a knife in several places. Microwave the squash on high power for 2-4 minutes, until you can easily insert a knife and cut the squash in half lengthwise. Remove and discard the seeds. Wrap each half in microwaveable plastic wrap. Return to microwave and cook on high power about 10 minutes, or until squash feels soft when you gently squeeze it. Allow to cool, then carefully remove plastic wrap. Holding the squash at one end, insert tines of a large fork into the flesh and gently pull down. This will create "spaghetti" strands as you remove the cooked squash from the shell. Squash can be refrigerated and used later, if desired.
Source: AICR
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