Realfoodology - 65: 2021 Thanksgiving Special, Organic for Everyone Edition

Episode Date: November 12, 2021

The holidays can be the most challenging time to eat real food.  On this Thanksgiving edition of Organic for Everyone, my producer Drake Peterson and I teach you how to have an all organic Thanksgiving Feast for under $100.00.  That's right, no more Butterball Turkey and Ocean Spray Cranberry Sauce in a can.  This is an episode you're going to want to share with everyone you love! Show Links: Check out my Thanksgiving feast here: https://www.instagram.com/p/CWL2HR5v4P6/?utm_medium=copy_link Turkey: https://www.butcherbox.comhttps://www.eatlikenoone.com/what-is-an-organic-turkey.htm https://www.dartagnan.com/organic-turkey/product/FTUOR002-1.html?msclkid=d8f0489ca78519865650291d1ec9c5ee&utm_source=bing&utm_medium=cpc&utm_campaign=%23bing-non-branded-turkey_NB&utm_term=%2Bturkey%20%2Borganic&utm_content=Theme%20Turkey%20Organic https://kristinasranchmarket.com/product-category/marys-turkey/ https://www.gelsons.com/search?q=turkey https://elmwoodstockfarm.com/ https://forceofnature.com/products/pasture-raised-regenerative-whole-chicken Gluten Free Stuffing: https://www.instagram.com/p/B5JY0l2ptae/ Cranberry Sauce: https://cookeatpaleo.com/paleo-cranberry-sauce/ Pumpkin Pie: https://elanaspantry.com/low-carb-almond-flour-pie-crust-recipe/ https://elanaspantry.com/paleo-pumpkin-pie/

Hi guys, welcome back to another episode of the Real Foodology podcast. I am your host Courtney Swan. Today is a bonus episode just in time for Thanksgiving. You know, healthy eating is obviously really important to me, but so is accessibility. I want everyone to have access and the ability to eat healthy. And so I figured that I would release just a little bonus episode, breaking down how to do an organic Thanksgiving meal for eight people for under $100. So Thanksgiving, I always try to, I feel like I have a pretty balanced relationship with Thanksgiving. I think it's such a funny holiday because we just sit around a table and gorge ourselves until we are sick with food. And I love Thanksgiving.

I'm not trying to hate on it. But I really try to do a couple things before to just make sure that I feel really good and healthy in my body. And then I also allow myself to, you know, eat that pumpkin pie and eat the things that I want to eat because I love Thanksgiving foods. Did you know that most cookware and appliances are made with forever chemicals? Yes. That means your nonstick pans, your air fryers, your waffle makers, your blender could possibly have PFAS and yes, even our beloved crockots and pressure cookers. I have actually been talking about this for so long. Back in 2006, my mom came to my dorm room and made me get rid of all my nonstick pans because she was concerned about me being exposed to something called Teflon. Teflon is a coating

that is used on nonstick pans and a lot of these appliances that I just named. So I've avoided Teflon, nonstick, PFA coated appliances, pots and pans, you name it for a very long time. And the only option for the, for a very long time was just stainless steel pots and pans. So I was really excited when a company like our place came out because they started creating really beautiful cookware and appliances that are like pieces of art. Every appliance that I have from our place, I legit want to store it on the counter. And I'm the type of person that does not want anything on my counter because I like it to look really just clean and minimal. But I'm so obsessed with all the our place products that I have so many of them displayed on my counter because they are legit pieces of art. Our place is a mission driven and female

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and enter my code realfoodology at checkout receive 10 off site wide that's from our place dot com code real foodology our place offers a 100 day trial with free shipping and returns this is really exciting organifi now has kids stuff they just released two kid products one is called easy greens and it's a refreshing green apple juice where kids will never know that it's packed with veggies and the other one is called. It's a delicious wild berry punch, like the Kool-Aid that we used to have as a kid, but without any sugar. This is really exciting.

And if you've listened to the podcast for a while, you know that I'm a huge fan of Organifi. And most specifically, because every single product that they make is glyphosate residue free. So you know that you're gonna be able to give these powders to your kids and know that they will be able to consume them safely

without any glyphosate in it. So let's break down each one. The Easy Greens is a nourishing and delicious blend of superfoods and veggies that provides essential nutrients, probiotics, and digestive enzymes to bring balance to kids' growing bodies without fillers, additives, or junk. It helps to fill in nutritional gaps, aids in growth and development, supports digestive health, has a rich micronutrient profile, and includes digestive enzymes. This would be a great way to sneak in greens for your little one without them actually knowing that it's healthy for them. And the second one, which is the wild berry punch similar to Kool-Aid, is called Protect, and it is to support your child's daily immune health with food-derived nutrients that work to strengthen their body's first line of

defense. I know just through girlfriends of mine that have children that when your kids are going to school, going to daycare, they're coming home sick a lot more often just because they're getting exposed to different kids and different viruses when they're out in the world playing with kids. So this would be a great way to help to support your little one's immune health. It's organic and it's also made with real whole food ingredients. It has a delicious berry taste and it's low sugar and it's gentle enough for kids to take every single day. And I really love the ingredients in this one. It's orange and acerol cherry, which is a powerful source of vitamin C and antioxidants. Astragalus, elderberry, and propolis. These are all really great for overall immune health. If you want to try the products that I talked about today or any

of the Organifi products, go to Organifi.com slash RealFoodology and use code RealFoodology for 20% off. Again, that's Organifi. It's O-R-G-A-N-I-F-I dot com slash RealFoodology. So one of the things that I try to do if it's possible, depending on what time we start doing like Thanksgiving festivities. But I usually like to get a walk in in the morning. And I know my mom loves to do this too. So if I'm visiting my parents for the holidays, my mom and I will get up and go for a walk, just even around the neighborhood, like walk the dogs. It just feels good to kind of like move your body before you know that you're just going to be like sitting around watching TV or

football or whatever, you know, and eating all day. So that's one thing I really like to do. I also make sure that I drink a ton of water. And then, like I mentioned before, I really don't have any sort of restrictions on myself. Uh, I have found though, that the more that I allow myself to just eat what I want on Thanksgiving, that I, I don't end up like binging and going crazy and just feeling sick afterwards because I don't really, once, once foods are like not, um, off the table for me, I don't feel like like when I'm not restricting things, I don't feel like suddenly that I just want to eat everything in sight, if that makes sense. So those things kind of helped me out. I also, um, I feel really grateful that I have a family that prioritizes their health. And so we really try to

buy good, healthy, organic foods and I even try we do it. And I realized and I want to recognize that some people may be going home to their families, and maybe their families are not prioritizing healthy food and buying organic. But I'm hoping that you can send this episode to your friends and family. And maybe you can get them on board this year. Yeah, so send it to your friends and family and maybe you can get them on board this year. Yeah. So send it to your friends and family. And I just feel like the more that people understand that it is possible to do an organic healthy meal for eight people for under a hundred dollars, that the more people we can get on board to do this. So should we dive into this Drake? Let's do it.

Drake is my podcast producer and I have him with me here today because we were going through and breaking down the prices of everything. So we built a really simple Thanksgiving menu. I recognize that there's probably going to be food items that you love and as part of your like Thanksgiving tradition. So obviously feel free to add those in there as well. These are kind of my like favorite staples about a thanksgiving meal obviously first so i'll go through all of the food first and then we'll go down and kind of break down a little bit about everything you need to buy for it but turkey is obviously number one we kind of did some googling we were trying to find a decently priced organic

pasture-raised turkey i know if you you go to ButcherBox, you can actually get a free turkey with an order. And then there's like some organic pasture-raised turkeys that are really insanely expensive. Or if you want to go like the Trader Joe's route, you can find it for around $35 actually. If you don't like turkey, you could also just do a chicken. I found an organic pasture raised chicken from a regenerative farm called force of nature for $20. So if you're just like, I don't really care about the turkey, do the chicken instead. Um, so that's that. And then we also are doing a simple stuffing recipe, gravy, mashed potatoes, and Drake's going to let us in on his loaded mashed potatoes when we get there. So good. Yum. I already want them now. Um, and then a green salad, which I know is not

traditional Thanksgiving, but it is actually for my family. I love to have greens with a Thanksgiving meal just to, you know, get a little bit of greens in there. Um, a simple cranberry sauce and then pumpkin pie. I feel like these are all the staples. And we broke it down and made it super easy to buy all of this stuff for under $100. I was pretty impressed that we did this. It was incredible that we were able to do this. And we shopped for everything at Trader Joe's. Yes.

So that's important to note. Hopefully you have a Trader Joe's near you. If you don't, you can go to just any regular grocery store. Just look for the name brand organic stuff. You could even go to Whole Foods. I know Whole Foods has a reputation to be really expensive. If you buy everything that's their 365 brand that's organic, it's actually really well priced. But TJ's is great.

You can find a lot of organic stuff at Costco, Walmart, Target. Aldi is another really good one. And then depending on what area of the country you live in, there's also like H-E-B, Ralph's, whatever. So just keep in mind these are all from Trader Joe's. So I kind of already talked a little bit about the turkey. You can go, depending on your budget. Now, we wanted to keep this under $100. So we found a – it was at Trader Joe's, right?

For 35 bucks? Yep, Trader Joe's. It was 35 bucks and it was 350 per pound. So we decided to do a 10 pound turkey, which feeds around 8 to 12 people. Perfect. And then, you know, I found a breakdown online of a couple different places that have organic turkeys. So there's Costco that has a couple. I want to say full disclosure for LA, we couldn't find one for this cheap. Ours was like $100 at our Costco. So this is also going to be dependent on where you live in the country. But Costco apparently has organic pasture-raised turkeys. Trader Joe's has it. Wegmans. And then also we found some for decently priced at Whole Foods.

And then we also found a couple that are more expensive, which I'm going to leave a couple notes or a couple links in the show notes. But just be aware that there are some that are upwards of like 85 to 100 bucks. So depending on your budget, we'll just leave those out there. Surprisingly, Foster Farms apparently has organic turkey along with Butterball. They do. I do want to make a quick note. I personally don't want to support those farms. And I just want to say that because I know that they are some of the biggest factory farm animal contributors as well. That being said, if this is like a one time thing, and you're just really trying to get an organic turkey on a budget, then I would say do it. But yeah, I personally

like don't really want to support places like foster farms and butterball just because I know that they are, yeah, they're contributing very heavily to factory farmed animals, and we need to eradicate those. But it is a good option for people. And like I said, I want to keep this accessible while also being organic and healthy. One other option that we talked about earlier was when if let's say you're just doing for maybe two people or just cooking for two or for four, you don't have to get the whole turkey. You can go and buy individual turkey breasts. Yeah.

And just cook them individually. Or like if you're into dark meat, you could do the leg or the thigh. Yeah, exactly. That's also a great option. And like I said before, you can buy a whole organic pasture-raised chicken for 20 bucks. You know, like whoever said

that it had to be turkey for Thanksgiving, you know, hopefully by now you've listened to the podcast enough to understand why I am advocating for organic turkeys. But the reason why that is, is we know that they are going to be,

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real foodology for an extra 15% off your purchase. Thanks to neurohacker for sponsoring today's episode. Okay, so let's see the next one is stuffing. Basically, what we're going to do is for the show notes, we'll put all this in there. And then I'm going to have going to leave links for all of the recipes that we found that way. If you wanted to copy this recipe, you can, or you can kind of just use this as a general guideline. For the stuffing, this is actually my recipe. I made a grain-free stuffing in 2019 and it was so good. I'm just going to say it. I thought it was really good. I'm not a stuffing person.

I honestly hate stuffing. Oh my God. This sounds really good because it's not like just chunks of white bread and like box celery or something gross like that. Yeah, that's why I think this is really good. Cause I actually used almond flour and then it's basically just almond flour and eggs and butter. And then you dice up a bunch of different vegetables, like mushroom, celery, onion, or whatever, and then cook it with, um, some seasonings and then put the almond flour in the egg mixture on top. And it just kind of creates this like bread-like texture,

but it's not bread. Oh my God. I mean, it was so good. And then do you cook that in the oven separately or do you actually put it into your turkey? So this one I actually cooked separately. I think there is a world in which you could put it in your turkey, but I just cooked this on the side separately.

But yeah, that's a good point. Most people put the stuffing in there, but you could, I just full disclosure, I've never tried putting this actually in the Turkey. Okay. Yeah. I don't know if that would work out, but what, but you're going to have some extra, like this has some celery and some onions in it. You can use that and, and throw that any, any of that extra stuff into the Turkey. Yep, exactly. That you can use to just like stuff the turkey with. So that's good. Okay. So the gravy. So this is where your mom's recipe is going to shine a little bit. This is literally the best gravy ever. And she got this from her grandmother who probably got

it from her, you know, just passed down, but it's super basic. So you're going to take, and this, let me tell you, this is actually completely free because you're using ingredients that are used in all the other parts of this recipe so i call this like a zero dollar gravy so you're going to take the drippings of the turkey okay um but before that when you put the turkey in to the oven in the morning what you're going to do is you're you're going to take the neck and all the all the giblets and you're going to put that in um like a saucepan and you're gonna uh you're gonna add some water and then you're gonna put some celery and some onion you can put some carrot too along with uh fresh thyme and rosemary and then you're gonna literally just let that simmer all day and

make a bone broth yes and then at the end once the turkey's all done, you're just going to just make your gravy. If you ever made a gravy, you're going to just whisk it all together. You can add your flour of choice. My mother uses flour because she's not the healthiest person and she loves flour. But Courtney, you said you've used almond flour in gravy? I actually haven't used almond flour, but what I do use is either I have this paleo, like all-purpose flour, but this is a paleo version of that that doesn't used almond flour but what i do use is either i have this paleo um you know like all-purpose flour but this is a paleo version of that that doesn't have actual flour in it from

bob's red mill so that one works or if you have arrowroot and i feel like a lot of people have arrowroot on hand i don't know yeah people that cook like me at least so yeah so you're you basically make a roux so you start adding the the flour in there. And then instead of using water or milk, you actually use all the bone broth that you made earlier in the day. I love this. It's so genius. And, you know, well, hopefully by now you guys know how healthy bone broth is for you. This is great. And it's a great way to use up the entire turkey. Oh, amazing. Really good for the gut. It's really healing for our guts. And yeah, the next thing is my personal favorite thing about Thanksgiving is mashed potatoes. So I make mine pretty just like standard potatoes, grass-fed butter, garlic, a little bit of like

heavy cream and sea salt and pepper. And that's super simple. I feel like it's pretty self explanatory, but Drake has a loaded version that I am like here for. I haven't tried it yet, but I am like going to try it this Thanksgiving. It's so good. So you just do your standard one that she, that she does with all of her organic ingredients. And then you just add some sour cream and some cream cheese. Oh my God. And it's just so good. How do you, when you make your mashed potatoes, do you do with the skin on or the skin off i knew you were gonna ask that i don't i don't even know why um i like to do a combination because i don't want the skin to totally overpower and take it over so what i do is i do like half of

them skinned and half with the skin on that's that way there's like a good ratio of like potato and skin so you just get lazy that's what you're saying what i'm just kidding wait how is that lazy you don't want to peel the whole thing no i do it because i genuinely like having the skin in So you just get lazy. That's what you're saying. What? I'm just kidding. Wait, how is that lazy? Because you don't want to peel the whole thing. No, I do it because I genuinely like having the skin in there. It's good. I enjoy it. But you can do, you know, due to your preference. Yeah, so all the, if you want to do a, the regular mashed potatoes is $5.50.

With the loaded, it adds an extra $6 and it's like $11.50. Worth it. All organic. Worth it. All organic. Worth it. I love this. You know, I love when we can actually see these numbers and break it down because there's so much conversation around how organic is so expensive. And it can be. There's no argument on that.

But there is a way to do it in a way that's cheaper and affordable and hopefully mostly accessible, which is why we did Trader Joe's because we wanted people to be able to have access to, um, to the same things that we found. So, uh, okay. So green salad, like I said, I know that this is not a traditional Thanksgiving thing. I like to do it because it's great to kind of break up all the carbohydrates. You're getting some greens in there, some antioxidants. Uh, we do a really simple like fall salad at my house and all it is is arugula, apple, goat cheese. And then my mom makes this, um, salad dressing and it's super simple. It's literally just olive oil, cider vinegar, apple cider vinegar, lemon, and either maple syrup or honey. If you don't want to make your own dressing, you can just use whatever dressing you have at home. Basically, you could just do like a balsamic vinegar and olive oil if

you want or something simple as like lemon and olive oil and salt or, you know, really any dressing that you want that you have at home. Just make sure it doesn't have anything like canola oil, sunflower. You don't want any of those inflammatory oils in there. What do you know any companies that make dressings that do not have any of those inflammatory oils? Cause I know it's super hard. It's really hard. You know, to be honest, the only one that I know of like offhand is Primal Kitchen and they use avocado oil. But besides that, I mean, I'm horrified every time I look at the salad dressing aisle, it's soybean oil, canola. There are a ton of companies now that are greenwashing, which means like they tout as if they're healthy. And then you look at the back

and they're using sunflower oil. It's infuriating. So yeah. So I would say Primal Kitchen. Write me on Instagram if you find any other dressings that are made with just olive oil or avocado oil. But so far, like Primal Kitchen is the only one I can think of just offhand right now. Just best to make your own too. Yeah. And it's so easy. I've been making my own dressing. It takes literally two seconds, and I think it's so much better. Yep. Just bottle it up. Yep. So easy. All right. So we're moving on to my least favorite thing about Thanksgiving dinner, but I know a lot of people love it. I'm also leaving this in here because Drake loves it.

And you have to have this. It's cranberry sauce. It's like a staple. It is a staple. It is. I don't know. I just don't like fruit with meat, but anyways, so to appease all of my fruit with meat people that love the cranberry sauce, we found a really, really simple recipe. It takes like 10 minutes to make. And all it is, is organic, fresh cranberries, organic oranges. And you, again, either use honey or maple syrup, which hopefully most people already

have in their pantry. One or the other. Like I said, I will leave a link in the show notes on how to make it. And yeah, it's super simple, traditional cranberry sauce. 448. Boom. Love it. Love to see it. And then last but not least, this is my favorite pumpkin pie. So we found a really simple paleo pumpkin pie recipe. It does not have a ton of ingredients. It's super simple and easy to make. And the majority of these ingredients you probably either already have on hand or you bought to make like the stuffing or something earlier, like the mashed potatoes or something. So it's basically just like

a can of pumpkin puree, eggs, coconut milk. You want the canned full fat coconut milk, honey or maple syrup, pumpkin pie spice, and sea salt. And that's everything for the filling. And then the crust, almond flour, which you will have on hand from the stuffing from earlier, sea salt, grass-fed butter, and an egg. And then that came out to be 418 total. I mean, that's crazy. It's crazy. And it's all organic. It's all organic ingredients. And gluten-free too. Ooh. And you know what I just thought of? We have heavy whipping cream for the mashed potatoes. So you can use the rest of it to make a whipped cream around top.

You have to have whipped cream with your pumpkin pie. And you could also sweeten it with like monk fruit, right? Yeah. Yeah. Yeah. That's what I usually do. I like to sweeten. I like to sweeten most things with monk fruit.

Honestly, if I was making this pumpkin pie, I would probably do monk fruit in place of the honey or maple syrup. But yeah, but I also am an advocate for using these natural sweeteners too. So whatever is your preference. So yeah. So what did all of this add up to? Okay. So the total came out to 92 99 and we broke down literally everything. There were, there were a couple of things that we left out because we assumed that you would already have them in your pantry. These are really basic things like honey, maple syrup, things that you would already probably have on hand oil. I think stuff like that salt, but otherwise, so this is buying everything outside of what you would already have

in your pantry. That's crazy. That's unbelievable. All organic. All organic. And again, accessible for most people. Obviously, it will not be accessible to every single person. Yeah. If you have a Trader Joe's nearby, I recommend going there or any of the other places that we listed earlier. And if you already purchased all of your ingredients for your Thanksgiving meal and you can afford this, go donate those and go buy organic stuff. Oh, I love that. Yeah, that's a great idea. So I hope that you guys found this helpful. If you have any questions or any comments or anything, please feel free to reach out to me at real food ology on Instagram. And I am happy to answer any questions and I hope this helped you. And as always,

please, if you loved this podcast, rate and review five stars, please. If you have it in you, it really helps the show and share it with any friends and family. It just helps to get more ears on the podcast. So thanks for listening guys. Happy Thanksgiving. Happy Thanksgiving. Thanks for listening to today's episode of the Real Foodology Podcast. If you liked this episode, please leave a review in your podcast app to let me know. This is a resident media production produced by Drake Peterson and edited by Chris McCone. The theme song is called Heaven by the amazing singer Georgie, spelled with a J. Love you guys so much. See you next week.

The content of this show is for educational and informational purposes only. It is not a substitute for individual medical and mental health advice and doesn't constitute a provider patient relationship. I am a nutritionist, but I am not your nutritionist. As always, talk to your doctor or your health team first. Bye.