Health Education - Health Education

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Sweet Potatoes

These orange wonders are a staple on the thanksgiving table and rightfully so. They're full of flavor, color and nutrition. Keep it on the lighter side and less marshmallows, butter and brown sugar. Cinnamon, nutmeg and orange zest can replace some of that extra sugar. instead of marshmallows, top with pecans for a healthy fat crunch.

Pecans

This soft tree nut is a delight on top of savory dishes. They can also be enjoyed as a snack before the big meal or we often see them in the infamous Pecan Pie. Pecans are a source of healthy fats, protein and fiber that protect the heart and increase good cholesterol. Be mindful, however, 12-15 pecan halves is a serving and know that just because there is pecans in a pie doesn’t make it the healthiest option.

Apples

Red delicious, Gala, Granny Smith and the list goes on. Apples are a popular and budget friendly fruit during the fall holidays. We all know the health benefits, but we need to be careful with the apple crisps, pies, cobblers and caramel apples. These treats are quite tasty, but can add up quick in unhealthy calories and little nutrition. Instead, add apples to stuffing or a fruit salad and dip into peanut butter or yogurt.

Pumpkin

Sadly, pumpkins often fade in popularity after Halloween aside from pumpkin pie. This is unfortunate because pumpkin is rich in vitamins and anti-oxidants. For some healthier options try roasting pumpkin seeds, using pumpkin as a substitute for oil in baking, or mix with some spices and vanilla yogurt for a healthy dip.

Cranberries

These ruby red berries are packed with anti-oxidants, fiber and vitamins. They are naturally low in sugar, but for this reason, recipes tend to sweeten up the flavor by adding large amounts of sugar. To cut back on this unhealthy way of using cranberries, try adding to stuffing, sprinkling on top of salads, using as a garnish or making a cranberry sauce with orange juice or a different sweetener.

Pomegranates

Often called winter jewels, pomegranates are a beautiful fruit that are great for heart protection. The fruit is often mistaken for an apple, but can in no way be eaten like one. To enjoy this winter gem, cut into fourths and place in a bowl of water. Separate the seeds (arils) from the white membrane. Seeds will sink to the bottom and membrane will float. Discard membrane and enjoy the pomegranate arils plain, on salads, in a salsa, healthy crisp, oatmeal or yogurt.

Nutmeg/Cinnamon

Herbs and spices are the secret to flavor without health risks. Around the holidays, nutmeg, cinnamon, pumpkin pie spice, sage, allspice, etc. are favorites and free of calories, sugar, fat, and salt. They also promote health in preventing chronic disease. This year, instead of sprinkling more sugar and salt, check out the spice cabinet for some worry free flavor.