The holiday season is usually a time for indulgence, but it doesn’t have to be at the expense of your health. Incorporating nutrient-dense superfoods into your holiday recipes is an easy way to boost the nutritional value of your meals while maintaining festive flavors. Regardless of the time of year, bolstering your diet with nutrient-dense superfoods can help support your body at the cellular level and promote a healthy body composition and overall wellness.
What is a Superfood?
A superfood is a nutrient-dense food that is rich in vitamins, minerals, antioxidants, and other compounds beneficial for health. These foods are often low in calories and have high levels of essential nutrients, making them powerful additions to a balanced diet. Superfoods can support overall wellness by boosting immunity, reducing inflammation, and promoting heart, brain, and gut health. Superfoods like blueberries, kale, and quinoa provide antioxidants that combat oxidative stress and improve overall vitality. Incorporating superfoods into your diet can enhance energy, support healthy aging, and even help prevent the development of chronic disease.
Pomegranates
Coined the “Jewel of the Season,” pomegranates are packed with nutrients and antioxidants, particularly punicalagins and anthocyanins, which help combat inflammation and oxidative stress. Their powerful compounds also help support immune health, digestion, and heart function. Pomegranates are also an excellent source of vitamin C, which boosts immunity and promotes skin health, and vitamin K, which aids in blood clotting and bone strength. Their fiber content supports healthy digestion, while their potassium helps maintain proper muscle and nerve function.
The tangy flavor of pomegranate seeds brings a burst sweetness to any dish, while increasing the nutritional value of a meal. Sprinkle pomegranate seeds over a mixed greens salad with goat cheese and candied pecans. Use them as a topping for yogurt parfaits or in a holiday deserts for vibrant color and a juicy crunch.
Sweet Potatoes
Rich in beta-carotene, fiber, and antioxidants, sweet potatoes are both versatile and highly nutritious. Beta-carotene is converted to vitamin A in the body, which helps support eye health and immune function. Sweet potatoes also provide significant amounts of vitamin C, potassium, and manganese, which are essential for energy production, heart health, and bone development. The high fiber content found in sweet potatoes supports digestive health, while their natural sugars offer a low-glycemic energy source, making them wholesome addition to any diet.
Sweet potatoes are often a staple in holiday dishes and can be served mashed, in a casserole, or stuffed and baked. Adding maple syrup, honey, or cinnamon can enhance the flavor of a sweet potato and increase the micronutrient density of a dish. Slice them into rounds, roast, and top with cranberry sauce and a tablespoon of high-protein Greek yogurt. They are also perfect in pie recipes for a naturally sweet and creamy filling.
Brussels Sprouts
Brussels sprouts are becoming more mainstream compared to their old-fashioned reputation that once sidelined this highly nutritious cruciferous vegetable. Loaded with vitamin C, vitamin K, and antioxidants, Brussel sprouts help support the immune system, skin health, and blood clotting. They are also packed with fiber which aids digestion and promotes gut health. Brussel sprouts contain antioxidants like kaempferol, a compound that can help reduce inflammation and protect against chronic disease. Additionally, they contain glucosinolates which are naturally occurring compounds found in cruciferous vegetables that contribute to detoxification and may support cancer prevention. Glucosinolates also have been found to have anti-inflammatory and antimicrobial effects, contributing to overall health.
Preparing Brussel sprouts can take some practice, but simply tossing them with olive oil, balsamic glaze, and toasted almonds make an easy, nutty side dish to any main course. They can also be prepared raw by shredding their bulbs and mixing them into a slaw with apples, cranberries, and a honey mustard vinaigrette.
Cranberries
An obvious, festive staple in holiday dishes, cranberries are a rich source of vitamin C, fiber, and antioxidants, which are great for heart health and reducing inflammation. Cranberries are particularly known for their high levels of proanthocyanidin, an antioxidant that helps prevent harmful bacteria from adhering to the urinary tract, reducing the risk of urinary tract infections. Their fiber content supports digestive health, while their low-calorie profile makes them a guilt-free addition to meals.
While the canned version of cranberry sauce is convenient, you can make your own by boiling fresh cranberries into a thick sauce and adding orange zest and a touch of honey or maple syrup. Spruce up cookies, muffins, or holiday breads by adding dried cranberries for a punch of tartness. Cranberries are also delicious muddled a holiday cocktail (or mocktail) for added flavor and flair.
Dark Chocolate
The holidays are not complete without a healthy dose of chocolate. High-quality dark chocolate (70% cacao or higher) is nutritious because it is rich in antioxidants, particularly flavonoids, which support heart health by improving blood flow, reducing blood pressure, and lowering the risk of heart disease. It is also a good source of essential minerals like magnesium, iron, copper, and manganese. Chocolate contains theobromine and small amounts of caffeine, which can boost mood and mental focus. The healthy fats in dark chocolate provide sustained energy without spiking blood sugar levels.
To pack a nutritious punch into holiday treats, melt dark chocolate and serve drizzled over fruit, or use it in any baked good. Whisk dark chocolate shavings or cacao powder into warm low-fat milk for a luxurious and antioxidant-rich hot chocolate. For a midday snack, mix dark chocolate chunks with nuts and seeds for a holiday trail mix.
There is no reason why indulging over the holidays can’t include nutrient-dense, health-promoting foods. Superfoods not only enhance the flavor and presentation of holiday dishes, but also add a healthful twist to traditional recipes. By incorporating them into your festive cooking, you can enjoy indulgent meals while keeping your health goals in mind throughout the season.
Curious about other ways to improve your nutritional habits? Work with our Nutrition Coaches to solidify your goals heading into the New Year!
