HOLIDAY EATING

Eating seasonally can be healthy,delicious and filled with an array of color to please the eye and palate. Every year we hear about how over eating during the holidays is due to over indulging in high fat desserts, fast foods and unhealthy dishes people eat at parties and family gatherings. There are some traditional holiday dishes and meals that are packed with awesome foods to supply nutritional elements, vitamins, phytonutrients, and antioxidents.
These foods have more nutrition per calorie over sugary, high fat foods, and are easy to access and are affordable. They are packed with high levels of antioxidants,phytochemicals and are rich in color.
Eating an array of vegetables and fruits will help in the prevention of cancer, cardiovascular disease, diabetes, stroke, and obesity. Fill your plate with a mixture of awesome foods, a variety of colors, plant nutritients, and vitamins for a beneficial way to eat during the holidays.
It can seem overwhelming with a table filled with casseroles, holiday cookies, gravies, and delicatable pies but there are a few holiday awesome foods that should be on the plate.
Burssel sprouts are a member of the broccoli and cabbage family. Packed with beta carotend, flavonoids, fiber, potassium and calcium. Roasting brussel sprouts with a splash of olive oil makes a great side dish. Make a salad with cooked sprouts, apples, dried cranberries,nuts, and drizzled with a vinegrette.
Cranberries a powerhouse of nutrition with high levels of health promoting carotenoids and phytonutrients, vitamin C. They are tart in flavor making them a great balance when added to a sweet dish or baked item. Try using crushed cranberries,orange juice, and balsamic vinegar for a tantalizing salad dressing
Pomegrantes are rich in vitamin C, fiber, antixoxidants, anti-inflammatory, anthocyanins that benefit blood vessels, nervous system, and the eyes. Pomegrante sauce to delightful with meat or added to a salad. To remove the seeds slice the end off the pomegranate and place in a bowl of water to beel; the seeds will fall to the bottom of the bowl.
Pumpkins are sooo gloriously rich, creamy and packed with fiber, alpha &beta carotens, vitamin A, lutein and zeaxanthin, B vitamins, copper, manganese and potassium. We know that carrots promote eye health but pumpkins with lutein and zeaxanthin also promote eye health.
Cinnamon is a dynamic spice that adds flavor to baked goods along with spicing up your health. Helps to maintain blood sugar levels and relieve arthritis pain. Sprinkle cinnamon on hot cereal, in hot chocolate,on pancakes or waffles.
Nutmeg complments cinnamon. Is an aid in calming the stomach, easying joint pain, improving circulation and concentration. Great in baked good, curries, hot ceral, or hot chocolate, grate to garnish a dish

Fennel, White Bean and Walnut Salad

This is a great salad to serve at family gatherings during the holidays.The walnut is delicious, healthy, and rich in vitamin E and omega-3 fatty acids. The walnut looks much like a miniature brain and research has shown a link between protection against cognitive decline, cancer, diabetes, and heart disease.
In Persia walnuts were served only to royalty. Today the walnut is a popular snack and a great addition to a dish.
Ingredients
1 cup walnuts, roasted
1 fennel bulb
1 15 ounce can white beans, drained & rinsed
1/2 cup carrots, shredded
1/2 cup celery, chopped
1 bunch green onions, finely chopped
1/4 cup dried currants
2 tablespoons dill weed, finely chopped
1/4 cup Italian parsley, finely chopped
1/4 cup chives, finely chopped
1/4 cup pear vinegar
1 tablespoon Dijon mustard
1 teaspoon salt
1 teaspoon pepper
1/2 cup olive oil

Directions
Turn oven on to 350 degrees. Place walnuts on a baking sheet; place in oven. Bake 10 to 12 minutes.
Slice fennel thinly and place in a large bowl. Add beans, carrots, celery, green onions, and currrants. Add dill weed, parsley, and chives; toss well
In a small bowl whisk together pear vinegar, mustard, salt, pepper, and olive oil. Pour over salad mixuture. Sprinkle with toasted walnuts.
Serves 6
Per serving
330 calories, 7g protein, 24g fat, 6g fiber, 25g carbohydrates, 50mg sodium