Article and Recipe Submitted by Karlyle Lim, Dietetic Intern
Thanksgiving is my favorite holiday of the year. Aside from family gatherings, reuniting with hometown friends, and really taking in the meaning of being thankful, Thanksgiving is chock-full of delicious eats. Everywhere you turn, there’s something better than what you just ate. While it does require some self-constraint and careful navigation through the minefield of possible over-eating traps, it’s still a great holiday and a sure-fire way to pick better-for-you foods (especially vegetables). That’s why I have devoted this entire week to the colors of your Thanksgiving plate. Stay tuned to see how you can literally color your plate in a rainbow of tasty and healthful eats. Today, we will focus on red foods.
Automatically, we think of cranberry sauce. Take a look at some of the fruit’s natural health benefits:
- Vitamin C: helps in wound healing and keeping teeth and gums healthy
- Phytonutrients: key nutrients that act as antioxidants (protect your cells from harmful free radicals), and anti-inflammatory and anti-cancer agents
- Fiber: promotes digestive health and colon health
- Low in fat and sodium and contains no cholesterol
Try this simple recipe using fresh cranberries instead of the stuff out of a can. It’s quick and easy, not to mention delicious. Unlike the canned version that lacks vitamins, fiber and is higher in calories , the fresh version will deliver all of the key nutrients listed above.
Yield: 8-12 servings
12 ounces fresh cranberries
1 c white sugar (or equal part sugar substitute)
1 c orange juice
- In a medium saucepan over medium heat, dissolve the sugar in the orange juice.
- Stir in the cranberries and cook until the cranberries start to pop (about 10 minutes).
- Remove from heat and place sauce in a bowl. Cranberry sauce will thicken as it cools.
Add any variety of the following:
- chopped nuts (walnuts, almonds, etc.)
- spices (orange zest, allspice, cinnamon, ginger, nutmeg, cloves, etc.)