7 Healthy Foods to Add to Your Holiday Feast
November 26, 2019
By Chiro One Wellness Centers
- Apples rank high in disease-fighting antioxidants and health-promoting fiber. Dice and add to stuffing, pair with cheese as an appetizer, or really indulge by enjoying a slice of apple pie for dessert. It’s the holidays after all!
- Brussels sprouts may be small, but they deliver nutrients on a grand scale. This fall veggie offers 130 percent of the recommended daily amount (RDA) of vitamin C and 240 percent of the RDA of vitamin K1, while also promoting detoxification and fighting cancer and inflammation. Brussels sprouts are versatile—shave raw sprouts into salads, roast simply with salt and pepper and olive oil or steam and toss them with olive oil, and parmesan cheese.
- Packed with antioxidants and phytonutrients, cranberries contain stroke- and cardiovascular disease-fighting properties. They also boast antioxidant polyphenols, which may protect against breast cancer. Toss dried cranberries into holiday salads, or bake them into sweet breads. Enjoy fresh cranberries in homemade cranberry sauce, or as a pop of sweet tartness in stuffing, pies or cakes.
- Cauliflower is rich in vitamins C and K and offers compounds that fight cancer, boost heart and brain health, and reduce inflammation. And cauliflower can be used in lots of ways; eat it raw with dips, use it in place of potatoes in a gratin, or roast it for a nutty, satisfying side dish.
- A known digestive aid, fennel’s essential oils stimulate digestive and gastric juices, decreasing inflammation and facilitating nutrient absorption. Some cultures chew fennel seeds after meals to ease digestion and combat bad breath. Enjoy thinly sliced fennel in salads, soups, gravies and stuffing. The longer it’s cooked, the sweeter fennel tastes.
- As the only fruit or vegetable source of vitamin D, mushrooms are a great dietary staple, especially during dreary, cold weather months. White button mushrooms may promote immune function by increasing antivirals and other proteins released by the body’s cells during tissue repair. Add mushrooms everywhere and anywhere you use vegetables or meats—they’re great raw, sautéed or roasted.
- Not only is winter squash in season, it’s a great season to eat squash due to its immune-boosting properties. The antioxidants, omega 3s and beta-carotene can help fend off colds and flu. Enjoy winter squash, such as acorn, butternut, calabaza and delicata, pureed or roasted, or added to other side dishes for a healthy, tasty addition to any meal.