Enjoying Fall's Bounty
Thanksgiving is probably my favorite holiday – it’s a day that is American to the core and it’s a day that’s all about what and how we eat. – Marcus Samuelsson
November is a wonderful month to give thanks for so many things. We thank our veterans for their patriotism and courage. Men thank their ability to grow facial hair to participate in Movember. We thank our loved ones for their love and support and, of course, we thank the bounty set before us on the Thanksgiving table.
Can we also give thanks for staying on a healthy path during the holiday season? You bet! Thanksgiving dinners are replete with amazing, nutrient dense foods. These foods not only taste delicious on their own but help keep you on track with your health goals. Here are 5 superstar foods to include on your holiday plate.
Brussel Sprouts. This pungent gem from the cabbage family is brimming with nutrients. Brussel sprouts contain vitamin A, most of the vitamin B complex, vitamin C, vitamin K, folate, potassium, iron, magnesium, phosphorus, zinc, copper, calcium, manganese and selenium. That’s quite the list! Including these in your diet will help support eye health, strengthen bones, enhance red blood cell health and blood clotting ability, regulate blood pressure and fluid balance, reduce risk of cardiovascular problems, reduce cholesterol and improve digestive health.
How to keep it healthy. No need to drown them in butter or oil. Roasting Brussel sprouts brings out their sweetness through caramelization. Cut sprouts in half, drizzle lightly with olive oil and roast. Sprinkle with a little fresh crumbled bacon to really make the flavor pop!
Cranberries. These super-tart berries are a great source of vitamin B6, vitamin C, vitamin E, vitamin K, copper, manganese and fiber. But that’s not all. They also have an amazing array of phytonutrients including proanthocyanidins, anthocyanins, flavonoids and triterpenoids. These phytonutrients protect against urinary tract infections, support digestive tract health, enhance cardiovascular health and reduce oxidative stress and inflammation everywhere in the body.
How to keep it healthy. Pass over the jiggly sugar laden can of what used to resemble cranberries. Instead, boil fresh cranberries with equal parts water and orange juice. Sweeten with only enough honey to cut out the bitterness, you won’t miss all that sugar!
Sweet Potato. Sweet potatoes are chock full of quality nutrients. They contain vitamin C, vitamin D, potassium, magnesium, iron, beta-carotene, fiber and many phytonutrients and other antioxidants. These orange tubers will help strengthen your immune system, keep skin supple and strong, maintain energy, regulate heartbeat and nerve impulses, reduce inflammation, reduce oxidative damage and regulate blood sugar.
How to keep it healthy. Skip the marshmallow loaded sweet potato casserole. Instead, bake your sweet potatoes and sprinkle them with cinnamon and melted coconut oil, delicious!
Turkey. The turkey is a true native bird of the Americas – wild turkeys are native to North America, domesticated turkeys originate from Central America. It is a rich source of of high quality protein; provides most of the vitamin B complex, choline, selenium, phosphorus and zinc; and is a good source of tryptophan – an amino acid required for serotonin production. Give thanks to the turkey for strengthening teeth and bones, improving thyroid function, repairing muscle and all body tissues, converting food to energy, enhancing immunity, contributing to brain and nervous system health and regulating mood.
How to keep it healthy. This is easy, keep doing what you’re doing! The traditional recipe of simply roasting turkey with an herbal rub and a light brush of oil keeps the turkey moist and adds flavor. Enjoy all parts of the turkey too. White meat has quality protein, dark meat has quality fats, and the organs are dense with nutrients (if you can stomach eating them)!
Turnip. Turnip is a good source of vitamin B6, vitamin C, carotenoids, calcium, phosphorus, manganese, potassium and fiber. This bulbous root vegetable helps fight free radicals and cancer, reduces signs of aging, strengthens the immune system, improves digestive health and helps lower blood pressure.
How to keep it healthy. Not everyone likes the taste of turnips. Here is a great trick. Roast chunks of turnip, to caramelize and bring out its sweetness. Then sprinkle with salt, pepper and sage and a little drizzle of maple syrup. This makes turnip tasty for everyone!
There are many wonderful and healthy recipes on Pinterest, cooking websites and in cookbooks. Keep recipes simple to bring out the flavors and reduce your stress during the big day. Enjoy your time with loved ones and give thanks to the bounty of quality food you now have on your plate!
Photo Courtesy of:
http://tmpc.org/events/2015/11/22/thanksgiving-dinner-and-vesper-service