Thanksgiving is more than a meal — it’s a worldwide celebration of gratitude built around foods that started here in the Americas. Corn, beans, potatoes, and turkey didn’t just feed a nation; they changed global cuisine. Today, we blend culinary history with medical sense to show how to enjoy the feast without the nap.

🍁 A Holiday for the World

Our Canadian friends already finished their celebration. For their Thanksgiving, I roasted a chicken with Swiss Chalet sauce — if you know, you know. Thank you, Canada, for giving us Tim Hortons, Swiss Chalet, and the perfect excuse for early gravy season.

In the United States, we wait for the fourth Thursday in November to celebrate. And while Thanksgiving began as a survival story between settlers and Native Americans, it’s become a global holiday. Whether you’re in Edinburgh, London, or Los Angeles, if there’s a turkey on your table, you’re part of it.

🦃 The Turkey Truth

Turkey is a ridiculously large bird. Cooking one whole is like putting a cow in the oven and hoping all the parts turn out right — it just doesn’t work.

That’s why I separate mine. The breast goes into a sous vide bath until juicy and tender, and the legs roast separately until golden brown. This approach keeps everyone happy and the meat perfectly cooked.

Another reason to love turkey: it’s naturally low in saturated fat, especially compared to red meat. So, when prepared well, it’s one of the healthiest centerpieces for your table.

🥖 Cornbread Stuffing — Cook It Safely

Stuffing the bird might seem traditional, but it can also be dangerous. Baking bread inside raw poultry turns your dinner into a bacteria incubator. Instead, bake it separately.

My favorite? Cornbread stuffing — a true dish of the Americas. Combine cornbread cubes, sautéed onions, celery, herbs, mushrooms, and broth. For extra flavor, crisp up some turkey skin like “poultry bacon” and crumble it on top.

(You’ll find the full recipe at terrysimpson.com)

🥔 Potatoes — From the Andes to Every Plate

Long before Europeans knew what a potato was, Indigenous farmers in the Andes were cultivating hundreds of varieties. Those humble tubers crossed the ocean and reshaped diets from Dublin to Delhi. Yes, the Italians perfected Gnochi - and the Irish love of the potato brought many of our finest folks to the United States.

At my table, I keep mashed potatoes simple — Yukon Golds, butter, olive oil, milk, salt, and pepper. No truffle oil. No mountain of bacon. Just creamy, honest comfort food.

🥗 Green Beans and the Three Sisters

Green beans are another gift from the Americas. Native farmers grew them with corn and squash — the Three Sisters that nourished generations. The beans climbed the corn stalks while enriching the soil — the original regenerative farming.

In Culinary Medicine, we love beans for their fiber, plant protein, and heart-healthy nutrients.

If you’re remaking the classic green bean casserole, skip the canned soup. Use fresh mushrooms, milk, and a touch of cornstarch. Or, sauté the beans in olive oil and garlic for a lighter, Mediterranean twist.

(Full recipe posted at terrysimpson.com)

🥣 Cowboy Caviar — A Smart Starter

Before the main event, try Cowboy Caviar — a colorful bean salad from the American Southwest. It’s bright, high in fiber, and helps you eat more slowly (and more sanely).

Mix black beans, black-eyed peas, corn, peppers, red onion, avocado, olive oil, lime juice, and cilantro. Chill it and watch it vanish.

🍷 The Truth About the Food Coma

Everyone blames tryptophan, but the real reason for that post-Thanksgiving crash is carbs, alcohol, and portion size.

When you load up on potatoes, rolls, and pie, your insulin spikes, helping tryptophan turn into melatonin — your sleep hormone. Add a glass (or three) of wine and you’re down for the count.

To avoid it, eat slowly, take a short walk after dinner, and save dessert for later. Your pancreas will thank you.

🍰 Dessert and a Confession

I’m a surgeon, not a baker. So, I buy my pumpkin pie from Costco and serve it with vanilla ice cream. Sometimes, simplicity really is the secret ingredient.

🔥 FORK U with Flavor — Coming Soon Live

We’re launching a new live cooking show called FORK U with Flavor!

Join me on TikTok (@drterrysimpson) and maybe Instagram (@drterrysimpsonmd) as we cook together, talk food science, and share a few laughs.

Paid Substack subscribers at drsimpson.com get ingredient lists and recipes ahead of time so you can cook along live. Everyone else gets the replay links and recipes afterward.

If you can’t watch me set off the occasional smoke alarm, you haven’t lived.

❤️ A Final Thought

Wherever you live — America, Canada, or across the pond — Thanksgiving reminds us that food connects us all.

Eat well. Be grateful. And remember, food isn’t just medicine — it’s connection, culture, and joy.

Happy Thanksgiving from me, Dr. Terry Simpson, and the FORK U team.