Holidays + Good Nutrition

Holidays + Good nutrition

From Nutrion and Wellness Solutions by Heather Fink, MS, RD, CSSD

Frequently, discussions about the holidays focus on limiting portions and what you shouldn’t be eating. Instead, let’s focus on nutritionally why you should be eating various holiday delights!

Sweet Potatoes, Butternut Squash and Pumpkin

The bright orange flesh of these vegetables provides a rich source of fiber, vitamins A and C, and manganese.

Recipe ideas:

Mash cooked sweet potatoes with 100% orange juice for a sweet treat
Pumpkin can be used for pie, of course, but it is also delicious in oatmeal. Cook old fashioned oats according to the package directions. With one minute to go, add a heaping tablespoon of canned pumpkin. Sprinkle with cinnamon and nutmeg for a breakfast delight!
Butternut squash can be roasted alone or with other vegetables such as fennel

Fennel

This vegetable has a licorice flavor and is a source of B-vitamins, vitamin C and potassium. It is not as well-known and used as other vegetables. The holidays are a great time to try some new foods!

Recipe ideas:
Thinly slice fennel to toss into a green salad.

Dice and toss fennel with butternut squash or other root vegetables and roast for 30-45 minutes. Try this recipe from Cooks Country website : http://www.cookscountry.com/recipes/3879-winter-squash-and-fennel-roast?extcode=LN14M1KAA#

Cranberries

Full of fiber, vitamin C and antioxidants, this powerful fruit should be enjoyed year-round!

Recipe ideas:

Homemade cranberry sauce. My favorite is the Cranberry Fig Relish from Cooking Light Magazine! Find the recipe posted on: http://www.myrecipes.com/recipe/cranberry-fig-relish
Add cranberries to muffins, pair a cranberry sauce with pork, or use in a smoothie (check out this recipe: http://simplegreensmoothies.com/Recipes/healing-cranberry-cleanser)

Brussel Sprouts

Brussels sprouts fall into the cruciferous category of vegetables, which also includes broccoli and cabbage. This group of vegetables offers a unique profile of antioxidants that promote good health. They are also a good source of vitamin K and folate.

Recipe ideas:

Roasted brussel sprouts are very popular and easy to prepare
Another quick preparation technique: Boil them for a few minutes, cut them in half and then sauté in olive oil for a few minutes until tender. Top with chopped hazelnuts. Delicious!

nuts

Nuts are a rich source of unsaturated fats, protein, magnesium and zinc. Regular nut intake has been associated with a lower risk of heart disease.

Recipe ideas:

Place nuts in a bowl for a simple appetizer
Sprinkle on salads
Add to vegetables for extra flavor and crunch

Chocolate

The antioxidants and phytochemicals in cocoa beans (dark chocolate, unsweetened cocoa powder – not Dutch processed) have been shown to improve cholesterol levels and blood sugar control.

Recipe ideas:

Enjoy unsweetened cocoa powder in a smoothie. Try this smoothie recipe: 1 cup milk, 1 banana, 2 T. almond butter and 1 T. cocoa powder. Blend well and enjoy!
Try the following recipe for Balls of Deliciousness – they are a great, healthy treat!

Balls of Deliciousness
Ingredients:
6 dates
1 cup shredded coconut
1/2 cup almonds
1/4 cup melted coconut oil
1/4 cup dark chocolate chips
1/4 cup dried cranberries
Instructions:
Blend the dates, coconut and almonds in a food processor until fine. Add the coconut oil and chocolate chips and blend until combined. Add the cranberries and blend briefly. Roll into 1” balls and refrigerate.

If you are interested in developing a personalized nutrition plan, contact Heather Fink for an appointment. Heather can be reached at 317-443-6811 or Heather@NutritionWellnessSolutions.org. Learn more about Heather on her website:www.NutritionWellnessSolutions.org.

For questions, or to schedule a coaching session, contact:
Heather Fink, MS, RD, CSSD
Nutrition and Wellness Solutions, LLC
317-443-6811
Heather@NutritionWellnessSolutions.org
www.NutritionWellnessSolutions.org