5 Superfoods to Add to Your Holiday Menu

As a registered dietitian nutritionist (RDN), I wholeheartedly embrace the notion that “food is medicine.”  A diet that has a variety of foods from all the food groups contributes to overall health and well being and can help to fight diseases.

But there are some foods that are just super heroes that show up and show off every opportunity they get. We call them “superfoods” or “power foods,” and they should be included in your Holiday menu.

What are Superfoods?

“Superfoods” are foods that have high amounts of nutrients and disease-fighting or cell-protecting chemicals.  They are often low in calories and high in fiber and other nutrients.  Their super powers have names like “antioxidants,” and “anti-inflammatory.”

• Anti-oxidants are natural compounds found in some foods.  They help to boost the immune system and neutralize free radicals (the villains) in our bodies.  Free radicals are substances that occur naturally in our bodies but attack the fats, protein and the DNA in our cells.  Free radicals accelerate aging and may have a role in disease like cancer. Fruits and vegetables are excellent sources of antioxidants like vitamins A, C, and E.
• Anti-inflammatory foods help to boost the immune system.  When the immune system becomes irritated, it triggers inflammation.  Occasional bouts of inflammation are designed to protect your health. However, persistent, chronic inflammation often occurs with illnesses such as cancer, arthritis, diabetes, heart disease, depression, and Alzheimer’s. Fresh fruits and vegetables, nuts, healthy oils, and fatty fish are great anti-inflammatory foods.

The following superfoods are some of my favorites during the Holidays.  They are easy to prepare and are a great addition to an elegant, no fuss menu.

Brussels Sprouts

Brussels sprouts are a part of the cruciferous vegetable family that includes other vegetables like cabbage, kale, and broccoli.  These superfoods are high in fiber, are excellent sources of vitamins C and K, and are good sources of vitamin A, most of the B vitamins, and folate.  They are also good sources of potassium, manganese, copper, calcium, and iron.  Additionally, they are also a natural source of organosulfur compounds, which have anti-oxidant and anti-inflammatory properties that may protect you from getting some types of cancer and reduce your risk for heart disease and diabetes.

Serving recommendations

Brussels sprouts get a bad rap because the taste intensifies when they are overcooked.  Remove the hard stems and cut in halves or quarters. Lightly steam the sprouts until they’re tender, and then flavor with a few drops of olive oil and a sprinkle of sea salt.

Oven-roasted sprouts are a big hit because of the crispy texture and nutty flavor.  Raw sprouts can also be thinly sliced or chopped and added to a salad.

Sweet Potatoes

Sweet potatoes, or yams, are very popular on Holiday menus and are most often served as pies and calorie-laden casseroles.  But, these bright orange superfoods shine best when they are served simply.  Sweet potatoes are an excellent source of fiber, most of the B vitamins, vitamin C, potassium, and selenium.

They also are rich in phytochemicals such as beta-carotene, lutein, and zeaxanthin, which have anti-inflammatory and anti-oxidant properties. Eating sweet potatoes regularly may protect you from some cancers and age-related eye disease (macular degeneration).  The sweet potato skin is edible and is a significant source of potassium and fiber.

Serving recommendations

Serve roasted with a sprinkle of sea salt, a light dust of cinnamon, or a sprinkle of brown sugar.  Served mashed with a little butter and light cream.

Greens

Green leafy vegetables, aka greens, that are popular during the Holidays include collards, mustards, kale, and spinach.  These leafy superfoods are packed with at least 19 essential nutrients, including vitamins A, C, K, folate, potassium, magnesium, and iron.

They also are rich in phytochemicals such as beta-carotene, chlorophyll, quercetin, lutein, kaempferol, and zeaxanthin, which have anti-inflammatory and anti-oxidant properties.  Eating leafy greens regularly may protect you from some cancers and macular degeneration.

Serving recommendations

Greens are often overcooked, and the valuable nutrients remain in the water.  Choose young, tender greens that will cook easily.  Season with lots of onions, garlic, and fresh herbs. Limit the amount of salt and fat that are added.  Young, tender greens also can be served raw in salads.

Butternut Squash

Butternut squash is one of the winter squashes, but it is available all year round in most supermarkets.  It is beige and shaped like a bell or vase.  This superfood is an excellent source of fiber, vitamins A, B6, C, and K, as well as potassium, manganese, copper, and folate.  They also are rich in phytochemicals such as alpha-carotene, beta-carotene, lutein, zeaxanthin, and beta-cryptoxanthin, which have anti-inflammatory and anti-oxidant properties.

Eating deep yellow and orange vegetables like butternut squash regularly may protect you from some cancers and macular degeneration.

Serving recommendations

Can be substituted for pumpkin in most recipes. Look for a squash with a deep color since the deep color indicates a riper, drier, and sweeter squash.  It can be served as the first course in the dinner as a warm, nourishing soup.  It can also be baked or roasted and served as a side dish.

Cranberries

Cranberries are often served as a side dish during the Holidays.  They come from the same berry family as blueberries.  They have a sharp sour taste and a rarely eaten raw.  These superfoods are most often used to make cranberry sauce and drinks. Cranberry drinks contain large amounts of sugar and have little nutritional benefits.

Cranberries are excellent sources of vitamins C and E.  They are a good source of insoluble fibers such as pectin, cellulose, and hemicellulose, which can help to lower cholesterol, protect against heart disease, and regulate blood sugars.  Additionally, they are good sources of soluble fiber, which aids in digestion and prevents constipation.

Cranberries have over two dozen antioxidant phytonutrients that raise the overall antioxidant capacity in our bloodstream and help reduce the risk of oxidative stress on our DNA.  Since cranberries are usually only consumed during the Holidays (and in small amounts), they have a limited impact on the diet. However, they deserve full recognition as a superfood that can bring health benefits to your Holiday meal.

Serving recommendations

Cranberry sauce is usually served as a condiment for turkey and chicken.  Forget the canned cranberry sauce and try a homemade cranberry sauce recipe for awesome taste and texture.  Most recipes take 20-30 minutes to prepare and use fresh or frozen cranberries.  You can also add cranberries to stuffing, casseroles, beverages, or desserts.

Reflect

What are 2 superfoods that you can prepare healthily and serve on your Holiday menu?

Please share your experience in the comment section of this blog. Or you can join the conversation on the Keep It Tight Sisters Facebook Group.

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