Making Your Holiday Dinner Nutrient-Dense

With a few adjustments to the Thanksgiving feast, you can make your dinner even more nutrient-dense. I like to think of meal planning from the perspective of what foods were available before the industrialization of the food supply and do everything possible to obtain these types of foods for my family. Although they are more expensive, they are also more filling and nourishing and their health benefits are far reaching. When you “Put your money where your mouth is,” you are helping to insure your family’s good health. Remember–“Your health is your wealth!”

Here are some guidelines:

  • Try to obtain a pastured turkey from a farm co-op as this meat is far superior to even an organic turkey and often no more expensive. The beauty of buying a wonderful pastured turkey is that the leftovers taste fresh for a long time as the fats in the meat do not go rancid as with commercial birds.
  • Serve nutrient-dense butter–Raw butter from your co-op is best or Whole Foods has  high quality butter.
  • Use whole milk–preferably raw-pastured or unhomegenized, organic– and pastured butter for your mashed potatoes
  • Serve your organic vegetables with lots of butter
  • Make your own cranberry sauce–I posted a wonderful lacto-fermented cranberry chutney several days ago–see
  • Make your own pumpkin pie with high-quality organic ingredients

Your wonderful turkey has more gifts to offer as you can use the carcass to make a fantastic nutrient-dense bone broth soup. Cover the bones, fat and skin with water and put in a few tablespoons of vinegar. Simmer for about 12 hours and strain.  You will have a beautiful broth for a marvelous soup that you can freeze.

For more information on a healing diet and building optimal health with traditional, nutrient-dense diet foods, see

Best in health,

Kathryne Pirtle

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