Super foods pack healthy holiday punch | Erickson Tribune
8/26/11 5:40 PM
Super foods pack healthy holiday punch By Wendy J. Meyeroff THE ERICKSON TRIBUNE Here are just a few of the foods associated with Thanksgiving that have a lot of nutrients. They’re delicious and can pack a healthful punch with a little smart preparation. Stars of the show Cranberries—They are a great nutrient, featuring extensive antioxidant properties. Antioxidants block some of the damage caused by free radicals, which are byproducts that result when our bodies transform food into energy. Cranberries are also high in fiber and help lower cholesterol, all at just 44 calories a cup. Sweet potatoes—They are loaded with vitamin A and its related carotene nutrients, including 377% of your daily betacarotene needs in one 103-calorie serving. Vitamin A promotes eye health and may fight cancer. Pumpkin—This is another carotene-loaded vegetable, with the same basic benefits as sweet potatoes. In its natural state, pumpkin is also low in fat and calories (one cup contains only 30 calories) and high in fiber, which can lower cholesterol and enhance regularity. Pecans—These nuts are much higher in health-promoting antioxidants than walnuts and almonds. Also rich in monoand polyunsaturated fats, pecans are good for your heart. Use them in moderation; they still have 196 calories in one ounce. Brussel sprouts—These are low in fat and carbohydrates, but high in potassium and vitamin A. Potassium fights high blood pressure and helps your body regulate water balance. You may need more potassium if you’re taking a diuretic. Apples—Red Delicious, Granny Smith, and Gala varieties are rich in antioxidants and contain fiber. One medium apple contains only about 80 calories. Cinnamon—There are indications that this spice could significantly reduce blood sugar in people with diabetes. Try sprinkling ! to 1 teaspoon daily into your food, like oatmeal or on toast. Don’t forget preparation Even the best foods won’t be good for you if your preparation piles on pounds and clogs arteries. Fortunately, it’s relatively easy to transform calorie-heavy favorites into delicious—but lighter— fare that can become new traditions. For example: http://ericksontribune.com/2008/11/super-foods-pack-healthy-holiday-punch/
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Super foods pack healthy holiday punch | Erickson Tribune
8/26/11 5:40 PM
" Instead of drowning sweet potatoes under tons of marshmallows and maple syrup, make a pie using a little syrup, plus egg substitutes or whites. Top with a small pecan streusel containing some cinnamon. " Retain pumpkin’s low-fat value by cooking it with apple juice or pureed prunes for sweeteners (items you can also use for other cooking). Consider making pumpkin custards. " Turn to fresh or frozen cranberries instead of the canned kind. Cook them with interesting tangs, like orange peel, ginger, or cardamom. Or combine with a complementary food, like pineapple. " Steam brussel sprouts in low-sodium chicken broth or sauté with olive oil. Toss with sliced pecans and other complements, like red onions or raisins. " Use cinnamon in lower-fat recipes for apple pie or, instead of the pie, make individual baked apples for guests.
http://ericksontribune.com/2008/11/super-foods-pack-healthy-holiday-punch/ © 2011 Erickson Living
http://ericksontribune.com/2008/11/super-foods-pack-healthy-holiday-punch/
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