Superfoods You Can Use in Your Holiday Dishes
Hey Angels and Alphas,
Not only does the holiday season shed a lot of light on the cold, dark days of winter, but it also happens to be the season for peak for some of the planet’s healthiest and most powerful produce. Some people like to call them superfoods.
There’s no real technical definition for a “superfood”, but you can think of a superfood as a food that’s nutrient-dense and has been linked to a variety of health benefits. Thankfully, a lot of our favorite holiday dishes are perfect templates you can use to add superfoods and a mighty dose of nutrients for each serving. Furthermore, they also boast a rich nutrient profile that extends way beyond their satiating benefits. They will bring joy and light to your holiday table, as well!
Let’s get started with our signature list of winter superfoods you can use for your holiday meals:
#1 – DARK, LEAFY GREENS
Dark leafy greens are packed with phytochemicals and folate, both of which have been directly linked to a lower risk of mental decline. Consuming them may be one of the most optimal ways to boost normal brain function and slow the development of key diseases as you get older.
Greens such as kale and spinach tend to lead the popularity pack in the festive category, but don’t forget about other options such as peppery arugula, tender Swiss chard, radish greens, beet greens, and more. Dark leafy greens always boast a rich amount of vitamin K, vitamin A, folate, vitamin C, and iron. They’re all low in calories and loaded with fiber — awesome reasons to call these greens “super.”
Here’s how you can work them in:
- Toss a few handfuls of chopped spinach, Swiss chard, or kale in your favorite holiday soups. You can also toss them in during the last few minutes of cooking.
- Saute your leafy greens with onions and garlic and stir them into your favorite breakfast casseroles.
- Pack your greens into some of your favorite hot appetizer dips.
#2 – POMEGRANATES
Pomegranates are filled with hundreds of tiny red seeds known as arils, and the pomegranate is one of the winter’s most delicious wonder fruits. It’s an excellent source of fiber, providing you with 7 grams per 1-cup serving.
Bonus points: Consuming more pomegranates may even help lower your cholesterol by preventing the plaque buildup in your arteries. A pomegranate’s vibrant seeds are filled with cancer-destroying polyphenols and have a greater antioxidant potential than both red wine and something like green tea. They’ll add a bright pop of flavor to yogurt, salads, holiday turkey, and more.
Here’s how to work them in:
- Pomegranate juice can be a great tart-sweet addition to most holiday sauces.
- You can sprinkle pomegranate arils over hummus or guacamole for a delicious holiday dip.
- Sprinkle your arils over some dark green leafy salads for a meal rich in bright, tart-sweet goodness.
#3 – BEETS
Much like the delicious pomegranate seeds, beets are the color of the holiday season! They also have a robust nutrient profile, boasting a heavy dose of antioxidants and about 4 grams of fiber for only 60 calories per cup.
They contain more iron than spinach and they’re a great source of potassium and folate. Heart-healthy and anti-inflammatory properties are also included in beets, which can all be attributed to a pigment called betalain that gives them their red hue.
Here’s how to work them in:
- You can roast your beets for a sweet, buttery addition to any holiday salad.
- You can serve your beets in a relish that’s the perfect complement to your holiday proteins such as turkey.
- You can easily shred and bake them into your recipe for holiday muffins — the naturally sweet beet is a perfect addition for any baked sweets.
BLUEBERRIES
Blueberries are incredible little parcels of power. Just one cup of fresh blueberries comes with 6 grams of fiber, about half of your daily vitamin C intake, and they’re ranked as one of the top sources of antioxidants overall.
Anthocyanins (from which their purple color comes from) offer brain-boosting benefits, while healthy polyphenols help protect your from heart disease. A blueberry-loaded breakfast is pretty much one of the best ways to start off your day before a big holiday meal.
Here’s how to work them in:
- Blend them a smoothie.
- Bake them into muffins.
- Use them to make a compote and then drizzle them over French toast.
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