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Top 10 Most Nutritious Holiday Foods
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Not What You Expected
It may seem contradictory to describe holiday foods as nutritious. But, by rethinking some of your traditional recipes, adjusting ingredients and preparation, you can enjoy the best of both. Here are nutritious foods that are part of holiday celebrations across the country and around the world. Photo: Getty Images
Cranberries
The antioxidant and anti-bacterial properties of the cranberry are recognized in treating urinary tract infections, improving cardiovascular health and possibly offering protection against certain cancers. Cranberries are naturally tart, so most recipes require a lot of sugar. Try making your own cranberry sauce with fresh cranberries, a fresh orange or fresh apples. Grind the fresh berries and fruits. You will find that the fresh fruits add natural sweetness. Adjust the amount of added sugar depending your taste. Photo: Getty Images
Smoked Turkey Breast
Turkey is part of many holiday celebrations. It is high in protein and a source of iron, B vitamins, zinc and potassium. The white breast meat is lower in fat than the dark meat and the skin. Since the white meat is less flavorful than the rest of the bird, try smoking a turkey breast. The smoke from the wood chips, such as hickory or mesquite, will impart a delicious and different flavor. Photo: Getty Images
Sweet Potatoes
The sweet potato is a very good source of dietary fiber, potassium, vitamin A and C and calcium. A medium sweet potato has about 130 calories. This nutritious vegetable can be baked, pureed or roasted with other root vegetables. To keep your calorie count down, try baking the potato and serving with a little bit of butter. Oven roasted root vegetables, including beets, butternut squash, carrots and sweet potatoes, that are lightly dressed with olive oil and herbs are another healthy holiday food. Photo: Getty Images
Ensalada de Noche Buena
This salad, which is a first course of a traditional Mexican Christmas Eve dinner, is both delicious and nutritious. Segments of oranges, slice bananas, beets and jicama and cubes of pineapple are tossed with beet and pineapple juice and a small amount of sugar. The fruit are arranged on a platter of shredded lettuce. Lime wedges, chopped peanuts and pomegranate seeds garnish the salad. This nutritious holiday food is a good source of vitamins, minerals like potassium and antioxidants found in pomegranate seeds. Photo: Getty Images
Zuppa di Pesce
The traditional Italian Christmas Eve celebration is often referred to as the Feast of the Seven Fishes. Regardless of how many dishes are served, it is always a meatless menu. Cooks from the different regions in Italy bring variations to the meal. Zuppa di Pesce is a soup that includes some of the best foods in the Mediterranean diet. The soup base is made with olive oil, tomatoes, garlic and onions. Seafood such as shrimp, squid and octopus, fish like cod and shellfish such as mussels and clams are added to the soup. Photo: Getty Images
Mushroom and Barley Soup
This hearty soup made with fresh or dried mushrooms, barley, tomatoes and beef, chicken or vegetable stock is a part of Eastern European holiday celebrations. It is traditionally served as part of the meatless Christmas Eve dinner. This delicious and nutritious is great any time of the year. Barley is a good source of dietary fiber, iron and niacin. Mushrooms provide riboflavin and niacin while the tomatoes are high in vitamins A and C and potassium. Photo: Getty Images
Panforte di Siena
This Italian Christmas treat dates back to 12th century Siena. A fortified cake made with dried fruits, such as figs and dates, ground almonds, walnuts and hazelnuts and spice with cocoa, cinnamon and ground cloves, the panforte is a nutritious blend of ingredients. Honey, which is the traditional binding agent, offers sweetness and health benefits, too. Photo: Getty Images
Brussels Sprouts
Looking for a different green vegetable to serve with the holiday turkey, goose or rack of lamb? Try Brussels sprouts. Part of the cruciferous family of vegetables, these little sprouts are low in calories but rich in omega-3 fatty acids, vitamins C and K, and potassium. Once blanched and drained, you can dress them up with crispy cooked bacon or pancetta or toss with a dressing of olive oil and balsamic vinegar. Photo: Getty Images
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