Healthy Holiday Ingredients

There is something to be said about eating seasonal foods. cranberries.jpg In every season, nature provides us with nutrient-rich foods and spices that can be very healing and healthful.  When we think of Christmas dinners and holiday meals, we automatically picture heavy, fattening foods that make us feel guilty.  Let’s explore some of the autumn ingredients in many common holiday meals that are actually healthy, taste amazing and can even be healing.  At the end, I have provided you with a couple of family favorite recipes using some of the nutrient-rich ingredients. 

Cranberries: Cranberry is good for the entire urinary tract, high in antioxidants, and has more direct health benefits than taking vitamin C or antioxidant in a pill form. Vitamin pills can’t compare to the fresh, whole food variety.   Plus, so many phytonutrients are lost during the processing of supplements.  The phytonutrients and antioxidants present in cranberries and in fresh cranberry juice can be good preventative measures against cancer and heart disease.

Cinnamon:  Regulates blood sugar, reduces insulin resistance, lowers cholesterol, an amazing anti inflammatory, and is rich in calcium.

Sweet Potato and squash:  Sweet potatoes are a low calorie, zero fat squash. They are rich in beta-carotene, are loaded with potassium and various minerals. These antioxidant nutrients, such as beta-carotene, help to protect against heart attack and stroke. The potassium helps balance fluid and electrolyte balance in the body cells, as well as regulate normal heart function and blood pressure.

Pumpkin and pumpkin seeds: High in fiber and beta-carotene, and a good source of vitamin C, niacin, pantothenic acid, potassium, iron, calcium and many more nutrients.  Pumpkin contains high levels of antioxidants and carotenes (natural source of vitamin A), specifically vitamin C and E and therefore may lower cancer risk, heart disease, cataracts and strokes.  The carotenes, such as lutein, are good for eye health.  The pumpkin seeds and oil are rich in zinc and essential fatty acids.  Pumpkin seed oil is amazing for the skin, energy and mental function.

Hazelnuts: Extremely high in Vitamin E, 15% protein, rich in good fats, good source of B vitamins and high in minerals such as calcium, magnesium, iron, potassium and much more.  They are rich in phytochemicals and antioxidants.

Ginger: Has been used medicinally for hundreds of years.  Ginger is a great anti inflammatory, healing both joint  and immune system inflammation.  Great for nausea and motion sickness.  Great for digestion and gas.  Increases circulation – keeps that body temperature warm.  As an antioxidant, ginger can help lower cholesterol and strengthen the heart.

Brussel Sprouts: These cruciferous vegetables are well known for their anti-cancer properties.  They are very high in vitamin A and C, folic acid, fiber, and many minerals such as calcium and iron.  Brussel sprouts are also high in protein.

 Roasted Brussel Sprouts

This is the most delicious and simple way to serve brussel sprouts.  I make it for all of our family gatherings and even those who say “Yuck” before even trying them, find that they are truly brussel sprout lovers. 

Ingredients:
1 pound brussel sprouts (the smaller brussels are the sweetest)
¼ - 1/3 cup olive or grapeseed oil (just enough to coat all of the brussels)
Celtic Sea salt to taste
Black pepper to taste

Directions:
Preheat the oven to 400 degrees.
Rinse the brussel sprouts, strain, and place in a large plastic bag.
Pour the oil over  the brussel sprouts, seal the bag and shake a few times so that they are evenly    coated in oil.
Sprinkle the salt and pepper over the coated brussel sprouts, seal the bag and shake for about 10 seconds.
Pour the seasoned brussel sprouts into a baking dish.  The baking dish should be large enough so that there is only one or 2 layers of sprouts.
Bake uncovered in the oven for 20 minutes at a time, stirring the brussel sprouts each time.
After about 1 hour and 20 minutes of baking, the brussel sprouts should be slightly blackened on the outside.
They are ready to serve. YUM!

*Serves 3-4 

Chili Vinaigrette Squash

Here is another family favorite.  This dish is a fun twist on the normal, bland or sweet squash dishes generally served during the holidays.  It is a delicious Autumn dish that has a bit of a kick and a tang and is of course good for you too!

Ingredients:
1 large acorn squash or 1 medium size butternut squash
¾ cup olive or grapeseed oil
1 cup fresh cilantro, finely chopped
Lime juice from 2-3 limes
2-3 tsp red chili flakes, depending on desired heat
1 large shallot or 3 sprigs of green onion, finely diced
Celtic Sea Salt to taste (because the squash will absorb the salt, add a bit more salt than normal…I usually add at least 1-2 tsp    salt)
Goat feta, optional

Directions:
Preheat the oven to 425 degrees.
Pour the oil into a jar (that has a lid) and the add the lime juice, cilantro, chili flakes, chopped onion, and salt.
Seal the lid on the jar and shake vigorously for about 10-20 seconds and set aside.
Cut the squash in half and remove the seeds.
If you are using an acorn squash, there is no need to remove the skin.  However, if using butternut squash, I recommend cutting the skin off.
Cut the squash into long lean wedges, about ½ - 1 inch thick.  If using the butternut squash, first cut it in half lengthwise before slicing, otherwise the wedges would be too long.
Layer the squash in a deep baking dish, 2-3 layers high.
Shake the vinaigrette again and then pour the entire jar over the squash.
Lightly stir the vinaigrette into the squash.
Bake uncovered for 30 minutes.
After 30 minutes of baking, give it a slight stir every 20 minutes for the next hour.
After 45 minutes of baking, place a lid on the dish if the squash is beginning to blacken on the edges.  Otherwise, you can leave the lid off.
After the full 1½ hours of baking, remove the squash from the oven, sprinkle a few ounces of goat feta, if desired, and serve hot.

Serves 3-4
*Option: Try mixing squashes – ½ butternut and ½ acorn squash. 

 

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Published:
12.19.07 / 5am
Category:
Nutrition News