Thanksgiving is a time when friends and family gather around the table to give thanks and enjoy a meal. The table is piled high with Thanksgiving favorites such as cranberry sauce, steamed mashed potatoes, and pumpkin pie, but the focus is on the giant bird in the center of the table – the turkey. But some people are more aware these days of what goes into their stomach and are choosing to avoid eating meat entirely for ethical or health reasons. So what can vegetarians eat on Thanksgiving Day when so much of the country is feasting on turkey – and is vegetarian always healthier?
Thanksgiving Dinner Vegetarian Style
Vegetarians don’t have to miss out on “turkey” on Thanksgiving. There’s a meat-free turkey made just for them called Tofurky, and for Thanksgiving, many vegetarians turn to Tofurky roast. When they eat this turkey substitute, they can rest assured they’re eating a product that’s completely free of meat and dairy (for vegans) since it’s approved by the Vegan Society.
For vegetarians, Tofurky graces the center of the vegetarian table in the same place a traditional turkey would. It comes pre-stuffed with wild rice, mushroom, and seasonings and can be prepared in a little over an hour in an oven. Unlike turkey meat that comes from an animal, Tofurky is made from soy and seitan, a textured form of wheat gluten. Unfortunately, Tofurkey isn’t appropriate for people who are sensitive to gluten.
Vegetarians can enjoy Tofurky along with other popular Thanksgiving foods that are free of meat including roasted Brussels sprouts, mashed potatoes, sweet potatoes, cranberry sauce, hot rolls, and pumpkin pie.
Is Vegetarian Thanksgiving a Healthier Alternative?
Tofurky roast has slightly more calories and more carbs per 4-ounce serving than roast turkey meat does. Roast turkey without the skin has about 160 calories and a gram of carbs, while Tofurky has 10 grams of carbs. Real turkey meat has slightly more protein (30 grams versus 26 grams), but Tofurky lovers can be assured that they’re still getting lots of muscle-building protein on Thanksgiving Day.
Eating a vegetarian diet on other days of the year offers significant health advantages since it takes away the focus on meat and processed meats, which may increase the risk of heart disease and some forms of cancer. Some Americans eat too many of these foods to the exclusion of plant-based sources of protein. On the other hand, white turkey meat without the skin is very low in fat and carbs and high in protein. Still, Tofurky and meat substitutes like seitan are also a good source of lean protein.
Whether or not a vegetarian is eating healthier on Thanksgiving or any other day depends on the choices they make. Some vegetarians avoid meat and load up on starchy foods. On Thanksgiving, they might fill their plate high with mashed potatoes, rolls and pecan pie. If there’s no Tofurky on the table, they’d take in an impressive load of carbs with little protein or nutritional value.
On the other hand, if a vegetarian chooses high-fiber carbs such as roasted Brussels sprouts, green beans, and sweet potatoes, they’ll get a healthy dose of antioxidants and a more favorable effect on their blood sugar and insulin levels. Even if a vegetarian doesn’t get their protein from meat, they should still get non-meat protein on Thanksgiving Day from sources such as Tofurky.
Some research suggests that vegetarians have a lower risk of heart disease than their meat-eating counterparts, but there are some vegetarians who focus too much on processed carbs and don’t get enough protein – and that’s not a good thing.
The Bottom Line?
Vegetarians can enjoy a Thanksgiving meal that includes non-meat turkey along with all of the other meat-free options that usually grace the table at Thanksgiving. Chances are they won’t miss the meat. So, what’s your favorite vegetarian Thanksgiving dish?
References:
Tofurky website.
Calorie King website. “Turkey”
Br Med J 1994; 308:1667-70.
Related Articles By Cathe:
A Healthy Thanksgiving Dinner for Vegetarians
5 Sumptuous Twists on Thanksgiving…That Won’t Crash Your Diet!
