Staying healthy through the holidays is challenging when temptations are all around you! Try these delicious healthy recipes at your holiday table this year.
Finding some healthy recipes you enjoy to share with your friends and family can help you avoid some of the not-so-healthy options at the table.
Fall brings an abundance of healthy fruits and veggies—figs, pears, pumpkins, pomegranates, persimmons, sweet potatoes, and winter squash to name a few. So, being good doesn’t have to be so bad!
Check out the health benefits of 3 of our favorite fall superfood fruits and veggies, and some yummy holiday recipes!
Apples and cranberries are two of our superfood fruits, and this apple cranberry cobbler can be served at breakfast or as a delicious dessert. Leave the peelings on your apples for extra nutrition and fiber.
Prep time: About 20 minutes
Cooking time: About 25 to 30 minutes
Yield: 8 servings
Preparation:
Per serving: Calories 143 (From Fat 17); Fat 2g (Saturated 0g); Cholesterol 0mg; Sodium 156mg; Carbohydrate 31g (Dietary Fiber 4g); Protein 3g.
Health Benefits of Cranberries
Cranberries are very tart little red berries. They’re related to blueberries, so they have many of the same properties. This berry is native to North America and was first discovered by Europeans in 1550. The Pilgrims used cranberries, and cranberry sauce is traditionally served in the United States at Thanksgiving alongside the turkey and stuffing.
Cranberries contain phytochemicals that help block bacterial growth, especially in the urinary tract. Cranberry juice has been a home remedy for prevention of bladder infections for many years.
One cup of cranberries also contains 13 milligrams of vitamin C that help keep your immune system and blood vessels strong. Cranberries are very low in calories with no fat and little natural sugar. Cranberries have other benefits, too.
This old favorite is packed with some great superfoods. Furthermore, apples come in three colors to choose from, all of which are different in taste or texture. With almonds, cranberries and even a touch of cinnamon, this recipe is great on everyone’s table—but remember portion control!
Some types of apples don’t cook as well as others, so pay attention to the apples that we suggest for this recipe. If you’d like to try another type of apple, ask your grocer for a recommendation, or just keep in mind that you may not get the same results.
Prep time: 20 minutes
Cooking time: 60 minutes
Yield: 4 servings
Preparation:
Per serving: Calories 267 (From Fat 86); Fat 10g (Saturated 1g); Cholesterol 1mg; Sodium 4mg; Carbohydrate 49g (Dietary Fiber 7g); Protein 1g.
Health Benefits of Apples
Does eating an apple a day really keep the doctor away? It actually might: Apples are low in calories and rich in nutrients and fiber.
The nutrients, fiber, and flavonoids in apples work to keep you healthy in several sways. In fact, research shows several benefits of eating apples.
Red beets are rich in antioxidants and vitamins. Roast the beets in your oven to serve as a simple side dish with a little salt and pepper. For extra flavor and variety, add a sprinkling of goat cheese on top of the roasted beets.
Prep time: About 10 minutes
Cooking time: 45 to 50 minutes
Yield: 5 servings
Preparation:
Per serving: Calories 98 (From Fat 74); Fat 8g (Saturated 1g); Cholesterol 0mg; Sodium 164mg; Carbohydrate 6g (Dietary Fiber 2g); Protein 1g.
Health Benefits of Beets
Red beets are rich in nutrients and fiber and low in calories, with a deliciously sweet flavor. Beets also contain antioxidants and other healthy phytochemicals. The red pigments in beets contain antioxidants called betalains that may help to reduce risk of heart disease and other chronic disease. According to research reported in 2005 in The Journal of Agricultural and Food Chemistry, betalains protect your body from oxidative stress damage caused by free radicals (particles that occur as by-products from normal metabolism or from exposure to smoke, pollution, or too much sun).
Beets are also rich in a substance called betaine that reduces homocysteine levels (elevated homocysteine levels correlate with having a higher risk of cardiovascular disease. Betaine may also aid in digestion and improve your metabolism, the rate at which you burn calories.
When you eat beets, you reap the following benefits:
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Priority You MD provides personalized, integrative healthcare for general wellness, anti-aging, athletic performance and weight management as well as more complex medical issues. In addition, our facility also provides aesthetic services and fitness training. Combining diet, nutrition and exercise with evidence based medicine and preventative therapies, our goal is to help our patients achieve and maintain a healthy, active lifestyle.
Priority You MD utilizes IV therapy protocols from Trim® Nutrition. These proprietary nutrient injections are formulated by doctors and compounding pharmacists who use the highest quality materials and follow strict manufacturing protocols in a class 10,000 compounding facility.
Headquartered in Clearwater, Florida, Trim® Nutrition and Priority You MD’s clinical staff of physi
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