Dietitian picks for the holidays—cranberries, bubbly beverages and more!

by Tara Sallee MS, RD, LD

The holidays can be the perfect time to re-set eating patterns and put more produce and healthy beverages on the menu. Multiple research studies have shown powerful health benefits associated with vegetable intake, from preventing chronic diseases to improving mental health. Incorporating colorful, seasonal fruits and vegetables into holiday meals adds vibrant flavors and textures and boosts nutrient density, helping you feel satisfied and energized throughout the festivities.
 
Festive Five-A-Day
Five or more fruits and vegetable servings per day is the recommended magic number for health.  MyPlate emphasizes the goal of half (50 percent) of the plate filled with fruits and vegetables. MyPlate.org suggests a daily vegetable goal of two to three cups/day for women and three to four cups for men.
 
The holiday season is the perfect opportunity to embrace these goals by adding festive, nutrient-packed produce to your celebrations. Let’s explore some creative and delicious ways to meet your Five-A-Day and enjoy holiday meals that are both nutritious and flavorful!
 
Sweet Potatoes in Stuffing
Bread stuffing can be enhanced with golden, nutrient-dense sweet potatoes. This fiber-forward addition will boost heart-healthy nutrients like beta carotene, vitamin C and potassium. Add diced sweet potatoes to traditional stuffing ingredients with sweet, dried cranberries. Pair it with turkey or other holiday entrees. Recipe: Cranberry Sweet Potato Stuffing | Hy-Vee
 
Go For Green and Red
Green beans are always a menu staple, but instead of the usual creamed soup casserole, the visual and flavor appeal is heightened with the holiday “green beans and cranberries.” It’s a delicious way to get more vegetables with orange zest, freshness and cranberry color: Holiday Green Beans and Cranberries | Hy-Vee
 
Savory Roasted Vegetables
Roasting vegetables brings out the flavor and maintains nutrients. Cut up your favorites, such as cauliflower, onions, bell peppers, Brussels sprouts and more. Toss them with olive oil and spices, and then roast them in a hot oven. Here’s a simple recipe: Savory Roasted Vegetables | Hy-Vee.
 
Cranberries and Chutney-- the Sauce That Keeps on Giving
What would the holidays be without cranberries—that ruby-red sweet-tart delight and turkey accompaniment? Cranberries are low in carbohydrates and rich in nutrients like Vitamins A, C and K. They also contain antioxidants, which are immune-boosting components that can help keep the body’s cells healthy. Traditional sauces are run-of-the-mill, but chutney can be a tantalizing new option. Chutney originated in India and is a cooked sauce with a unique flavor profile of sweet, savory, and spicy, with a touch of bitterness. Make plenty and spread it on a post-holiday grilled turkey and Swiss sandwich. Yum. Get the recipe here: Cranberry-Apple Chutney | Hy-Vee
 
Bubbly Beverages with a Health Twist
Is it possible to imbibe and thrive during the holidays? Traditional holiday drinks can be packed with sugar and calories, but new health-halo beverages such as OLIPOP can elevate them to a new level.

With an excellent source of fiber and only 2-5 grams of sugar, this functional beverage is a healthy alternative to soft drinks. Ingredients include plant-based fiber, prebiotics and other botanical ingredients. Make a Cran-Apple Fizz by mixing ½ can of OLIPOP (Crisp Apple flavor) with ¼ c. cranberry juice. Garnish with a few fresh cranberries and enjoy!
 
This holiday season remember to get your Five-A-Day and fill your plate with healthy vegetables and fruits. Say cheers! with a healthy bubbly drink and celebrate the season with good health and good food.
 
For more Hy-Vee holiday recipe ideas, click here: Recipes & Ideas | Hy-Vee
 
Still have questions on nutrition trends or just wondering how to get started on your health and wellness journey? Hy-Vee registered dietitians can help you create a plan that works for you. Learn more here: Best Dietitians Near Me: Nutrition Counseling and Meal Planning (hy-vee.com). Complimentary Discovery Sessions are available by contacting [email protected] or calling (515) 695-3121.
 

 
The information is not intended as medical advice. Please consult a medical professional for individual advice. This content was made possible with the sponsored support of OLIPOP.

Cranberry-Apple Chutney (Serves 16)
This brightly colored, robust condiment is sweet, savory, spicy and bitter. Spoon it on a sandwich made with holiday leftovers.
 
All you need:
1 Tbsp. Hy-Vee canola oil
¼ c. chopped white onion
2 tsp. grated fresh ginger
2 clove(s) garlic, minced
¼ tsp. Hy-Vee salt
¼ tsp. Hy-Vee crushed red pepper
3 c. fresh or frozen cranberries
1 tart baking apple, peeled and finely chopped, such as Granny Smith
1 sweet-eating apple, peeled and finely chopped, such as Jazz
6 Tbsp. packed Hy-Vee brown sugar (or sugar substitute)
3 Tbsp. Hy-Vee apple cider vinegar
 
All you do:

1. Heat oil in a large saucepan over medium-high heat. Add onion, ginger, garlic, salt, and red pepper. Cook and stir for two minutes, or until the onion has softened.
2. Stir in cranberries, apples, brown sugar (or substitute) and vinegar. Bring to boiling; reduce heat. Simmer, uncovered, for 20 minutes or until cranberries pop and chutney thickens. Cool to room temperature. Cover and refrigerate for up to three days.

 
Nutrition facts per serving: 50 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 40 mg sodium, 11 g total carbohydrates, 1 g dietary fiber, 8 g total sugars, 0 g protein
Daily Values: Vitamin C: 6%, Iron: 0%, Calcium: 0%,
Recipe source: Cranberry-Apple Chutney | Hy-Vee
 
 
Holiday Green Beans and Cranberries (Serves 6)
A simple trick for dressing up green beans is to add orange zest and dried cranberries, along with a touch of butter, of course.
 
All you need:
1 ½ lbs. fresh green beans, trimmed
¼ c. Hy-Vee dried cranberries
½ tbsp. Hy-Vee butter
1 tsp. grated orange peel
 
All you do:

1. In a medium saucepan, cook beans in two cups boiling water, covered, for 10 to 12 minutes or until tender-crisp.
2. Drain and transfer to a serving bowl. Stir in cranberries, butter and orange peel. Serve immediately.

 
 
Variations:

1. Instead of boiling green beans, steam them in 1/2 cup water for seven to 10 minutes, or until tender and crisp. Then, proceed with step 2 above.
2. Or sauté green beans in three to four tablespoons of olive oil or butter until tender-crisp. Proceed with step two, omitting butter.

 
Nutrition facts per serving: 60 calories, 1 g total fat, 0.5 g saturated fat, 5 mg cholesterol, 15 mg sodium, 12 g total carbohydrates, 3 g dietary fiber, 8 g total sugars, 2 g protein.
Daily Values: Vitamin A: 15% Vitamin C: 25% Iron: 6% Calcium: 4%
 
Photo credits: Hy-Vee, Inc., MyPlate.gov
References: MyPlate | U.S. Department of Agriculture
Boeing H, Bechthold A, Bub A, Ellinger S, Haller D, Kroke A, Leschik-Bonnet E, Mueller MJ, Berritter H, Schulze M, Stehle P, Watzl B, Critical Review: Vegetables and Fruit in the prevention of chronic diseases, Eur J Nutr. 2012 Sep;51(6):637-63. 
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