Healthy food key to a ‘happy’ Thanksgiving

November 12, 2021

By Jeanne Florini
For the Scene

Food, family and fun are key components of health and happiness. Good health and a sense of well-being are also vital to feelings of happiness.

Florini
Florini

Food can help your brain (and body) feel and work better. Traditional Thanksgiving dishes such as sweet potatoes, yams, pumpkins, squash, cranberries, potatoes and turkey (lean meat) can all help you “fight off” things that hurt your brain.

Here are some more brain “helper” foods for the other 364 days of the year:

  • Tuna, salmon, anchovies and sardines (canned OK)
  • Navy, pinto, garbanzo, black and kidney beans and black-eyed peas
  • Walnuts, almonds, peanuts, pistachios and other nuts and peanut butter
  • Blueberries, strawberries and blackberries (frozen OK)
  • Green leafy foods such as spinach, kale, arugula and microgreens
  • Orange, yellow and bright-red veggies and fruits, including broccoli, carrots, peppers, cantaloupe, watermelon, grapefruit and tomatoes (canned OK)
  • Canned fruit, especially oranges, pineapple and mangos
  • Lentils and whole-grain items such as bread, pasta, brown rice, oatmeal and popcorn
  • Eggs
  • Healthy fats from chia, sunflower and pumpkin seeds, avocados and olive and canola oil
  • Water. If you don’t like plain water, try mineral water (with bubbles) or add fruit, cucumbers or mint
  • Coffee (without lots of added “stuff”) and teas (green, black, chamomile, rooibos or chai)

Food pantry on campus

Beyond food, thinking of others can actually help your brain stay healthy.

Thanksgiving is about gratitude. You can cultivate gratitude by sending someone a handwritten note. Focus on others. Give to your community.

We have many people in our community who don’t have access to foods that help boost the health of their bodies and brains.

Forest Park and the other St. Louis Community campuses have food pantries. You can donate non-perishable food items (from the above list). No glass containers, please.

If you make a donation, try to include item combinations that can make complete meals. Here are some ideas:

  • Whole-grain pasta with marinara sauce
  • Popcorn and a paper bag (lunch-bag size)
  • Canned fruit, especially pineapple and mandarin oranges
  • Nuts
  • Peanut butter, chia seeds and whole-grain bread
  • Black beans, brown rice, canned salsa, onion, garlic, corn or wheat taco shells, chili powder and cumin
  • Short pasta, tuna, red-pepper flakes, olive oil, garlic and lemon juice
  • Tuna, lemon juice, whole-grain wraps, pickle relish and mayo
  • Macaroni, kidney beans, white kidney beans, canned diced tomatoes, tomato sauce, chili powder, onion, garlic and cumin

Tell others about the food pantry, which is situated in SC-213 and SC-215. It’s open from 8 a.m. to 6 p.m. Monday and Tuesday; 8 a.m. to 4:30 p.m. Wednesday and Thursday; and 9 a.m. to 4:30 p.m. Friday.

For more information, contact Tamala Turner at 314-644-9027 or email tcturner@stlcc.edu.

Jeanne Florini is a registered dietitian-nutritionist and professor at Forest Park.

Here are some recipes that are good for you

Chickpeas with marinara and couscous

This recipe only requires three ingredients. Serve with basil or microgreens that you can grow inside.

  1. Chickpeas, canned (rinsed) or cooked (dry), one 15-ounce can.
  2. Marinara, 28-ounce jar, any kind of store-bought or homemade; add to chickpeas and simmer 8-10 minutes.
  3. Israeli couscous or pasta, 10 ounces (cooked and drizzled with olive oil).

Spaghetti squash with tomato sauce

Ingredients:

1 spaghetti squash, 2½ to 3 pounds
28 ounces of marinara

Directions:

  1. Wash squash and pierce several times with sharp knife.
  2. Bake in microwave until tender (time varies; start with 10 minutes).
  3. Warm marinara sauce.
  4. Scoop out insides of squash with fork and place in serving dish.
  5. Pour marinara over squash, stir and serve warm.

Microwave egg and vegetable breakfast sandwich

Ingredients:

1 sandwich thin
1 egg, beaten with bit of water
5 fresh spinach leaves, torn
1 wedge of herb and garlic cheese (soft)

Directions:

  1. Toast sandwich thin in toaster or toaster oven.
  2. In small bowl, add egg and spinach leaves.
  3. Heat in microwave for 30 seconds (on level 7), keeping an eye on eggs so they don’t overflow (add 15 seconds if needed; egg should be a bit runny).
  4. Smear wedge of cheese on sandwich thin and add slices of tomato.
  5. Spoon egg out of bowl in single patty and place on top of cheese and tomato.
  6. Top with avocado. Season with hot sauce if desired.

Make-your-own microwave popcorn

Makes 3 servings

Ingredients:

½ cup unpopped popcorn
1 teaspoon vegetable oil
½ teaspoon salt or to taste

Directions:

  1. In small mixing bowl, combine unpopped popcorn and oil. Stir to coat kernels.
  2. Pour coated corn into brown paper lunch bag.
  3. Fold top of bag over several times to hold in popped kernels.
  4. Microwave at full power for 2½ to 3 minutes, or until you hear popping slow to about 2 seconds between pops.
  5. Remove bag and carefully open to avoid steam. Sprinkle with salt (if using). Pour into a bowl and enjoy.