Move over cornbread stuffing and holiday cookies. Instead, consider seasonal ingredients that pack a nutritional punch. These four super foods are worth eating on a regular basis, not just during the holidays.
1. Pumpkin: It’s full of iron, zinc, and fiber, and vitamin C. Pumpkin’s bright orange color comes from its carotenoids, lutein and zeaxanthin, which may help prevent the formation of cataracts and reduce the risk of macular degeneration. For convenience, enjoy canned pumpkin, which contains only 40 calories in half a cup, yet yields 3.5 grams of fiber. Enjoy pumpkin on a regular basis by adding pumpkin-pie spice to oatmeal; mixing it into plain or vanilla yogurt; or pumping it into your protein smoothie by combining a half cup pumpkin, half cup yogurt, half cup milk, half of a banana, and a half teaspoon of honey and spices, such as cinnamon, ginger, or nutmeg.
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2. Cranberries: They contain a hefty dose of vitamin C and antioxidants—actually more disease-fighting antioxidants than most other berries. Fresh berries are the healthiest form and can be incorporated into a sweeter dish, such as muffins or pancakes. See the recipe below to transform not-so-healthy leftover canned cranberry into a sweet vinaigrette dressing.
3. Cinnamon: Just a half teaspoon per day has been shown to lower blood sugar, so it’s particularly beneficial for people with type 2 diabetes. Cinnamon is also good for hygiene health because it has antibacterial properties. Consider adding cinnamon to your coffee, oats, or chili.
4. Pomegranates: The rich red color in pomegranates comes from its health-supporting phytochemicals, and the seeds are an excellent source of vitamin C and fiber. Pomegranates are shipped ripe and will last several days on the kitchen counter. The challenge is the messy preparation. Avoid red-stained hands by deseeding pomegranates in water. The seeds will sink to the bottom, and the honeycomb-like white membrane and peel will float to the top. Add seeds to salads, yogurt, oatmeal, or smoothies.
RECIPE: Cranberry Vinaigrette
This festive salad dressing transforms canned cranberry into a sweet and tangy topping for any green salad.
Ingredients
• 1/2 cup canned whole-berry cranberry sauce
• 1/4 cup fresh orange juice (about 1 orange)
• 1 tablespoon olive oil
• 2 tablespoons balsamic vinegar
• 1 teaspoon sugar
• 1 teaspoon minced peeled fresh ginger
• 1/4 teaspoon salt
Directions
Place the ingredients in a medium bowl. Stir well with a whisk.
