Dietary Restrictions at Thanksgiving: How to Deal

The AP Team on November 21, 2016

Everyone’s coming for Thanksgiving. Your lactose intolerant uncle, your daughter’s vegetarian boyfriend, your mom (who’s decided to go Paleo) and your nephew who has Celiac disease. Oh yeah, and cousin Jim has that nut allergy… Then, of course, there’s everyone else with strong sentimental attachments to the traditional turkey and sides with pumpkin pie for dessert.

Before you freak out and move to a land without pilgrim holidays, take a deep breath and keep reading. We’ve got your holiday guide to preparing a meal that will please your entire brood.

For many people, the variety of specific diets out there can be overwhelming and confusing. Some of the terms may seem the same — what’s the difference between a vegan and a vegetarian? Others might be downright alien-sounding — Paleo? Celiac? Not everyone knows these terms yet.

Vegetarian

While many cultures are traditionally vegetarian or include a lot of vegetarians, in Western culture vegetarianism started becoming mainstream in the 90s. While people have different reasons for becoming vegetarians, the basic rules tend to apply.

They are: No meat (that includes poultry and fish) and usually, no products made from animal parts (like gelatin). Most vegetarians eat dairy and eggs, but it’s a good idea to check as some don’t.

What to serve vegetarians: Vegetarians will likely eat all of your side dishes and just avoid the bird. Consider making stuffing that is baked separately from the turkey so that they can have some. We have a great recipe for one, here. For protein, think about making one of your vegetable sides a lentil or bean dish that everyone will enjoy. Be sure that any dishes that might be made with broth (like mashed potatoes) are made with a vegetable broth. Desserts are usually vegetarian to begin with.

Vegan

Vegans eat a vegetarian diet but they also abstain from dairy, eggs and all other animal-sourced foods. This is where it can get confusing. Many vegans do not eat honey, for example (some won’t even wear wool).

What to serve vegans: Again, like vegetarians, most vegans will eat all of your vegetable side dishes and would appreciate a protein-based one with lentils or beans added to the menu. Like using vegetable broth for vegetarians when cooking the veggies, think about places where you might add butter or milk (again, mashed potatoes or yams come to mind). Use coconut milk, soy milk or almond milk instead. Put butter on the table in a butter dish, rather than topping any sides with it in advance. Consider making a vegan dessert, there are plenty of recipes online that everyone (even the carnivores) will enjoy. We have a yummy (and simple) chocolate pudding recipe HERE that is both delicious and vegan (just be sure to use maple syrup rather than honey).

Paleo

The idea here is that people on the paleo diet have made a return to their hunter-gatherer roots and don’t eat foods that wouldn’t have been available to our paleolithic ancestors. These folks eat meat and plenty of fruits and vegetables, but no grains and no dairy and no processed foods.

What to serve your Paleo pals: If you’re eating a paleo diet, you’ll probably eat almost everything, except for bread or bread-based stuffings. They probably won’t eat gravy since it usually involves corn starch or flour as a thickener. If you’re already making your vegetable side-dishes with vegans in mind, those will work for this diet too. Paleo is a healthy lifestyle choice, it’s not a medically-required diet, nor is it usually politically motivated. In other words, cross-contamination (e.g. did the bread touch the turkey?) shouldn’t be an issue here. For dessert, choose a vegan recipe without a crust.

Gluten-Free

This is where things can get serious when it comes to cross-contamination. Most people who eat gluten-free diets do so because they have a gluten intolerance or, worse, Celiac disease. For these people eating gluten (or even putting a lotion on their skin that contains gluten) can cause serious physical symptoms that can persist for days. It is extremely important to avoid cross-contamination if you have someone who is gluten-free coming to dinner.

Gluten is a protein found in wheat, barley and rye, so automatically any breads or grain products that aren’t labeled gluten-free are out. The really tough part is that gluten is often found in filler ingredients and many foods come into contact with gluten in processing facilities. Even a very small amount of gluten can make a person with Celiac or a severe intolerance very sick.

Be sure that all cooking utensils, dishes, etc. that might have come into contact with the stuffing, the gravy or anything else containing gluten are thoroughly washed before they touch other food.

What to serve the gluten-free gang: Consider making your stuffing with gluten-free bread. If that’s not an option, make your stuffing separately from the turkey so that the meat isn’t contaminated with gluten. Obviously, they won’t eat regular bread, but you could get a gluten-free loaf to offer. For dessert, that vegan/paleo crustless number should do fine. Avoid breadcrumbs or other grain-based ingredients in your cooking across the board. If you need to replace these kinds of ingredients healthyfoodhealthyplanet.org have some tips:

Check labels on all packaged/processed foods to know if they are certified gluten-free.

Lactose intolerance

People whose bodies don’t produce enough lactase can’t properly break down lactose (a sugar found in milk and milk products). Dairy products can cause gas, bloating, cramping and diarrhea for people who are lactose intolerant. If they are only mildly intolerant, they may be able to handle yogurt or cheese, since the processing of these foods tends to break much of the lactose down.

What to serve: Any of the vegan dishes will be fine for a lactose intolerant person, as will the turkey, gravy, etc. Vegan desserts will also be a big hit.

Allergies

This is a very broad category that can include many things. Nut and shellfish allergies are fairly common but the list of potential allergens is long. If one of your guests has a food allergy, be sure to find out in advance exactly what it includes (e.g. if they are allergic to nuts, that may or may not include peanuts, etc.) and how serious it is. If it’s a severe allergy, keeping the allergen out of the meal altogether to prevent potential cross-contamination may be your best bet.

Dietary Restriction Etiquette

Sure, you don’t have to accommodate these people but we feel that it’s worth it. DesignSponge.com agrees: “You (host) chose to welcome these guests into your home, making them feel welcome is part of the deal. If you choose to invite a couple that has been vegan for years, providing them with vegan-friendly food should be a given. Does it mean you have to spend an arm and a leg on pricey meat alternatives? Of course not. There are so many vegan-friendly recipes that are delicious, affordable and delicious for everyone. Just choose one and everyone can eat comfortably- and happily.”

Plan ahead and talk to your guests

Come up with your plan, including specific recipes, well in advance. Once your plan is in place, share it with your guests (or at least those with specific dietary needs), so they can be prepared too. Gina Clowes, Health Guide at HealthCentral.com has some more pointers:

“Let your guest know exactly what you plan to serve and stick to it. If you do make changes to your menu, let your guest know so that he can plan accordingly. Whenever possible, save labels and recipe cards and serve sauces and dressings on the side.

Point out foods that you believe will be safe and share all of the ingredients, including spices. Don’t be offended if your guest refuses to try something you’ve prepared, even if you believe the dish would be safe for them. Better for them to feel safe and relaxed even if it means limiting the number of foods they can share.”

Thanksgiving is supposed to be a pleasant time spent with family and friends. If dietary restrictions are stressing you out, chat with your family about making it more of a potluck. It’ll take the pressure off and mean that everyone will have something they’ll enjoy.

Happy Thanksgiving!

https://www.vegsoc.org/definition

http://vegetarian.about.com/od/glossary/g/Pescatarian.htm

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530

http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Lactose/Managing-Lactose-Intolerance.aspx

https://ultimatepaleoguide.com/paleo101/

http://greatist.com/health/vegetarian-main-dishes-for-thanksgiving

http://www.designsponge.com/2013/07/modern-etiquette-navigating-food-allergies-dietary-restrictions.html

http://www.healthyfoodhealthyplanet.org/swapping-ingredients/special-dietsallergies/

http://www.healthcentral.com/allergy/c/48542/96187/food-thanksgiving/