‘Tis the Season for Superfoods: Enhancing Holiday Dining with Nutrient Power

As the holiday season approaches, we often anticipate the delicious meals and treats accompanying these festive times. Dreaming of a white Christmas often includes the smell of fresh-baked cookies coming out of the oven and the warm taste of a cozy cup of cocoa. While indulging in our favorite holiday foods is a well-deserved treat, it is also essential to maintain a balanced diet throughout the year by incorporating nutrient-dense seasonal superfoods. 

These “superfoods'' do not only amplify the festive spirit, but also provide essential nutrients and health benefits. A seasonal superfood is a nutrient-dense food which is at its nutritional peak during specific times of the year. Here are some of the best superfoods of the holiday season and how to enjoy them in tasty, health-promoting dishes:

Brussels Sprouts

Often underrated, these little green gems are high in fiber, vitamin K, vitamin C, and antioxidants. They support healthy digestion, bone health, and immune function. 

How to enjoy: Roast Brussels sprouts in the oven with olive oil, salt, and pepper for a simple and delicious side dish. Alternatively, try shredding them raw and combining them with dried cranberries, toasted walnuts, and a tangy Dijon mustard vinaigrette for a festive salad.

Sweet Potatoes

Sweet potatoes are loaded with vitamins, fiber, and potassium making them a holiday superfood staple. They are also rich in beta-carotene, an antioxidant that promotes healthy skin, eyes, and immune function. Sweet potatoes are a seasonal, nutrient-rich alternative to traditional potatoes and are extremely versatile.

How to enjoy: You can roast them, mash them, or even bake them into pies! Bake sweet potatoes in the oven and top with cinnamon and a drizzle of maple syrup for a comforting side dish. For a savory option, dice them and roast them with rosemary, garlic, and a sprinkle of sea salt. 

Pomegranates

Pomegranates are a stunning addition to any holiday table and a powerhouse of nutrition. Pomegranate seeds add a burst of color and flavor to any dish, plus they are packed with antioxidants. In addition, pomegranate juice is a rich source of polyphenols, which have been linked to heart health and anti-inflammatory effects.

How to enjoy: Sprinkle pomegranate seeds on salads, yogurt, or oatmeal for a burst of color and nutrition. You can also use pomegranate juice as a base in festive cocktails or mocktails for a healthy twist.

Winter Squash

Winter squash, including butternut, acorn, and spaghetti squash, are nutrient-dense and versatile seasonal superfoods. They are rich in fiber, vitamins A and C, potassium, and antioxidants that support overall health.

How to enjoy: Roast your favorite winter squash in the oven and then stuff it with quinoa, nuts, and dried fruits for a satisfying vegetarian main dish. Alternatively, make a creamy squash soup with coconut milk and warming spices like ginger and cinnamon.

Cranberries

Cranberries are synonymous with the holiday season, and for good reason. These small, tart berries are rich in vitamin C, fiber, and antioxidants, which may help prevent urinary tract infections and support heart health.

How to enjoy: Make a homemade cranberry sauce with fresh cranberries, orange juice, and a touch of honey to control the sugar content. You can also add dried cranberries to salads, muffins, or trail mix for a nutritious snack. Similar to pomegranate juice, cranberry juice can be a refreshing and nutritious addition to beverages.

Dark Leafy Greens

Bok choy, collard greens, spinach, kale and romaine lettuce are all great examples of dark leafy greens. They are packed with vitamins A, C, and K and minerals like calcium and iron. Dark leafy greens also contain potent antioxidants and anti-inflammatory compounds that help support overall health and immune function.

How to enjoy: Sauté your choice of greens with garlic and olive oil for a simple yet flavorful side dish. You can also add them to smoothies, soups, stews, or casseroles for a nutrient boost. Combine kale with roasted beets, goat cheese, and toasted pecans for a festive salad, and drizzle with a balsamic vinaigrette.

Citrus Fruits

Although we often associate citrus with the refreshing beverages and snacks of the summer, oranges, grapefruits, tangerines, and other citrus fruits actually peak during the holiday season. They are rich in vitamin C, which helps support immune function and collagen production for healthy skin. 

How to enjoy: Enjoy citrus fruits as a refreshing snack or dessert. Alternatively, you can incorporate them into a colorful fruit salad or add their zest to baked goods. Citrus juice is great for creating flavorful marinades or salad dressings, and even adding to your holiday beverages.

Walnuts

Walnuts are a heart-healthy holiday superfood loaded with omega-3 fatty acids, which have been linked to improved brain function and heart health. Other nuts such as almonds and pecans are also great sources of fats, protein and essential nutrients.

How to enjoy: The simplest way to enjoy nuts this season is as a standalone snack for an extra boost of energy. You can also add chopped walnuts to your oatmeal, yogurt, or salads for an extra crunch and healthy fats. Additionally, try using them to make a homemade walnut pesto or incorporate them into your favorite holiday baked goods.

Dark Chocolate

Last but not least, dark chocolate. Indulge guilt-free in dark chocolate this holiday season as it contains antioxidants and even provides mood-boosting benefits. 

How to enjoy: The stores will give you plenty of ways to enjoy dark chocolate at this time of year. Do your best to look for dark chocolate high in cacao as it will reduce the amount of sugar and other hidden ingredients. Use dark chocolate in desserts or simply savor a small piece to satisfy your sweet cravings this season. 

Embracing seasonal superfoods does not mean that your treats have to sacrifice taste. Rather, it’s an opportunity to elevate the nutritious value of your traditional festive meals and celebratory snacks. By incorporating these holiday superfoods into your dishes, you'll treat yourself to delicious and festive flavors while nourishing your body with a wealth of nutrients. Wishing you a happy and healthy holiday season!

Additional Resources

Eating seasonally is something that you can practice all year around! Buying locally grown and seasonal produce not only supports your health but also supports local farmers and reduces the resources required for transportation. While local farmers may not grow everything year-round, the meat, fruits, and veggies you get will be of better quality and much fresher. To learn more about eating seasonally and sustainably, check out our recent blog here: 

Interested in the science behind seasonal eating? Check out this blog by Magda Jenkins, a women’s wellness specialist who took a deep dive into the biological effects of eating locally and seasonally: https://magdajenkins.com/2018/05/04/the-science-behind-seasonal-eating/ 

If you are interested in these suggestions and you need help planning them into your days, then working with a coach might be the perfect solution for you.  During a strategy session, we will discuss your goals and come up with a plan that is tailored specifically for you. If you are ready to take action and create balance in your busy life, click here now to schedule your free call.