Anyone who’s hosted Thanksgiving dinner knows it can be expensive and time-consuming.
Here’s how to prepare a healthy holiday dinner when money and time are tight.
Make a grocery list
Grocery stores are full of temptations. One way to stick to a budget and a healthy diet is to make a list ahead of time.
“Make sure that you actually stick to the list, because sometimes it’s hard to resist impulse buying,” said Nour Hammad, a dietitian who studies nutrition in low-income communities at Harvard’s T.H. Chan School of Public Health. “Avoid going grocery shopping when you’re hungry or even when your kids are hungry.”
Cut costs on the turkey
The most obvious cost of any Thanksgiving meal is the turkey. A new report out this fall from the USDA predicted an increase in turkey costs this season, and stores may also mark up turkey prices closer to the holidays.
Instead of splurging on a premium turkey, Hammad recommended downsizing — either by choosing a smaller bird and supplementing with sides, or by using a frozen turkey instead of a fresh one. A frozen 10-lb turkey can go for as low as $6.37.
She also pointed out that whole chickens are cheaper and nearly identical as a substitute.
But if you’re set on turkey, Eva Pierre, a nutritionist with Boston hunger nonprofit Project Bread, said that a number of places around the state are giving away free turkeys. Action for Boston Community Development organizes a turkey giveaway every year to those in need, and BJ’s Wholesale Club boasts a limited-time offer on a free turkey for customers who spend at least $150.
Try canned sides
A key part of Thanksgiving dinner is a table laden with side dishes. Some traditional Thanksgiving recipes like green bean casserole can be complex and expensive.
Both Pierre and Hammad recommended substituting fresh vegetables for canned or frozen ones, both to minimize effort and cost. Staple Thanksgiving vegetables like corn and green beans can go for as low as 59 cents a can. And, good news: this doesn’t mean sacrificing nutritional value.
“Frozen really is the next-best thing,” Pierre explained. “Once it’s picked, it’s flash-frozen, where the nutrients are intact. And that will save you money as well.”
Alternate dessert
For dessert, Hammad says it’s possible to prepare classics like pumpkin pie on a budget by making it yourself instead of buying one pre-made. Project Bread also advises clients to use canned pumpkin wherever possible.
A sweet, protein-packed alternative Hammad recommended is chopped raw apples with cinnamon and peanut butter. Boston-based nonprofit Fresh Truck sells produce at cost in mobile markets around the city. Its online menu offers apples for 55 cents each.
Make the leftovers count
The best way to stretch a tight budget during the holidays is to be savvy with leftovers. Repurpose leftover turkey slices, greens and cranberry sauce into sandwiches and wraps.
Or, for a new dish entirely, Pierre suggests mixing leftover vegetables and meat into plain rice and season it with any spices you have on hand for a hearty “spiced harvest rice.”
“It doesn’t matter how much you make, what kind of family you’re coming from,” Pierre said. “You deserve to be healthy.”
