Barley & Wild Rice Stuffing (Recipe provided from Tufts University Health & Nutrition Letter)

Ingredients:

2 tsp olive oil

1 ½ cups chopped white or yellow onion (about 1 large)

1 cup chopped celery (about 3 stalks)

½ cup uncooked pearl barley

½ cup uncooked wild rice, rinsed

1 tsp dried thyme leaves

3 cups reduced-sodium chicken broth or vegetable broth

1 bay leaf

½ cup slivered almonds (2 oz.)

½ cup dried cranberries

2 TBSP chopped fresh parsley
Freshly ground pepper to taste
Instead of a traditional stuffing, try this healthful, lighter alternative! It has a slightly chewy texture and nutty flavor.

Cooking Directions:

1. Heat oil in a Dutch oven or 4-qt pan over medium heat. Add chopped onion and celery and cook, stirring often, until softened (3 to 5 minutes). Add barley, wild rice and thyme; cook, stirring, for 30 seconds. Add broth and bay leaf; bring to a boil; reduce heat, simmer and cook covered, 45 minutes.
2. Meanwhile, toast almonds in a small dry skillet over medium-low heat, stirring constantly, until lightly golden and fragrant, 3 to 5 minutes. (Alternatively, toast almonds in a small baking pan in a 350-degree oven or toaster oven for about 10 minutes.) Transfer almonds to a plate to cool.
3. After stuffing has cooked for 35 minutes, lift lid and stir in dried cranberries. Simmer, covered, until barley and wild rice are tender and most of the liquid has been absorbed, about 10 more minutes. Discard bay leaf. Add parsley; add pepper to taste. Fluff with a fork and sprinkle top with toasted almonds, or allow guests to sprinkle almonds per serving.

        Makes 8 half-cup servings.

Tip: You can make the stuffing ahead of time; cover and refrigerate for up to 2 days. To reheat, place stuffing in baking dish, add 1/8 to ¼ cup water and cover. Bake at 350 degrees for 25 to 30 minutes, checking to test temperature and avoid overcooking. Sprinkle with almonds just before serving.

Healthy Thanksgiving Tips

1. Be a Thanksgiving grazer: Load your plate with vegetables and whole grains and, if you eat meat, a side turkey. When the rest of the dishes and desserts are passed, choose one or two that you really want and put just a spoonful of each on your plate - not an entire serving. That way you will get a taste of the holiday foods you love most, without overeating or feeling deprived. (Two foods I always skip are white potatoes and bread. What foods are you willing to skip this year?)
2. Go for alternatives, not abstinence: I've roasted sweet potatoes with a sprinkle of cinnamon and nutmeg instead of marshmallows, for a lighter, healthier dish that still shouts "Thanksgiving!" This year I'm making wild rice pilaf as an alternative to stuffing (see the delicious recipe below). Be adventurous and make a healthy dish for your guests. And who knows?  They may prefer your delicious, healthy dish. :0)
3. Skip drinking your calories:  You don't have to imbibe spirits to get into the spirit of the season.  One option is to have a glass of red wine with dinner, then switch to sparkling water with lemon. This year, for a dash of holiday whimsy, I'm going to crush some fresh pomegranate seeds (you could use raspberries, blueberries or even cherries) and drop them into my water glass, stir and sip.  Yum!
4. Pace yourself:  Remember, Thanksgiving kicks off a "season of eating" if you let it. And this year, we've got a two-for-one - the first day of Hanukkah coincides with Thanksgiving. If we begin the season of eating with a little to much gusto, it can start a domino effect that can happen from consuming large amounts of sugar, alcohol and dairy (and potato latkes!). Also, remember that food temptation is only one stress of the holidays; house guests, family dynamics and kids home from school all can send you running to the refrigerator. Be aware of your relationship with food and how you feel after indulging. Do you have a headache?  Do you Feel bloated? Are you exhausted?  Is your mood a bit moody?  Why ruin your holiday by not feeling your best? Reducing or eliminating sugar, alcohol and processed foods  and adding in fresh whole foods will help you avoid these symptoms, feel better and have more energy.
5. Don't throw it all away: Even if you do over-indulge on Thanksgiving day, remember, it's just one day. Don't throw away all of your hard work by turning one day into a long-weekend marathon of eating. Stock up on disposable containers and send guests home with all of the leftovers. Find out if a shelter will let you donate uneaten pies, cakes and casseroles. You can't eat it if it's not in your house. If you have to, you can always toss out the temptations; after all, which is worse: throwing away food or throwing away your hard-earned health and wellness practices?
6. Find other ways to enjoy the holidays:  Bundle up and take a walk after the big Thanksgiving meal. Organize a game of touch football. Pull out the board games and close down the kitchen. Build a fire and tell stories or watch old family videos (remember those?). Go around the table and take a moment to share what you are most thankful for this year. When everyone slows down for a minute, it reminds us what the holiday is truly all about... Giving Thanks.