Healthy Secrets of Holiday Foods

Your average pumpkin pie and sweet potato casserole are loaded with nutrition benefits. Here's why you should dig in.

  • Butter-Pecan Mashed Sweet Potatoes
    Photo: Mary Britton Senseney/Wonderful Machine; Styling: Mary Clayton Carl

    Butter-Pecan Mashed Sweet Potatoes

    Load up on vitamin A, fiber, and vitamin C with sweet potatoes. Their rich orange color, sweet taste, and creamy texture rank them among our favorite holiday foods.
  • Spiced Pumpkin Chiffon Pie
    Photo: Becky Luigart-Stayner; Styling: Cindy Barr

    Spiced Pumpkin Chiffon Pie

    Packed with disease-fighting vitamin A, a slice of pumpkin pie may be just what the doctor ordered.

  • Fresh Cranberry-Orange Relish
    Photo: Ellen Silverman; Styling: Toni Brogan

    Fresh Cranberry-Orange Relish

    If you go for a second helping of cranberry sauce, you'll receive a boost in fiber. A 1/2 cup serving contains 6 percent of your daily requirements.

  • Asian-Spiced Pecans
    Becky Luigart-Stayner; Leigh Ann Ross

    Asian-Spiced Pecans

    No need to shy away from the spiced pecans bowl during the holidays. It may help you fend off a cold. One ounce provides 10 percent of your daily zinc recommendation, a disease-fighting antioxidant.
  • Dry-Cured Rosemary Turkey
    Monica Buck

    Dry-Cured Rosemary Turkey

    Fill up on a protein-rich food like turkey (sans skin) to keep you full and satiated. A three-ounce serving of skinless turkey breast has about 120 calories and one gram of fat.
  • Brussels Sprouts with Bacon, Garlic, and Shallots
    Photo: Charles Masters

    Brussels Sprouts with Bacon, Garlic, and Shallots

    Brussels sprouts are an excellent source of trace minerals, chestnuts, unlike other nuts, are low in fat. One-half cup of brussels sprouts packs a whopping dose of vitamin C.
  • Oysters Chesapeake
    Randy Mayor

    Oysters Chesapeake

    Oysters are a top source of both vitamin B12 and zinc, so don't leave them out of your holiday recipes. If you're looking for holiday ideas, serve oysters as an appetizer.
  • Green Beans with Toasted Garlic
    Photo: John Autry; Styling: Cindy Barr

    Green Beans with Toasted Garlic

    Boil, steam, or roast green beans for a quick and healthy preparation. Make sure to keep the added butter and cream-sauce to a minimum. Green beans provide loads of nutrients like vitamins A, C, and E, fiber, and iron.
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