Happy (and Healthy) Holidays

As you indulge this holiday season, boost your favorite foods’  nutritional benefits with simple additions from Hallie Klecker, certified nutrition educator and author of the blog Daily Bites

Pomegranates
Rich in vitamins C and A, pomegranates contain nearly three times the amount of antioxidants in red wine or green tea and have also been shown to support circulatory and digestive health.
How to use: Stir pomegranate seeds into homemade cranberry sauce for a vitamin and antioxidant boost as well as a delicious textural contrast.

Pears
High in fiber, vitamin C and potassium, pears are a delicious and nutritious alternative to the more commonly used apple. Pears actually contain more pectin—a form of water-soluble fiber that helps to lower cholesterol and support digestive health—than apples.
How to use: Swap in pears for apples or other fruits in pie and  tart recipes. Add thinly sliced pears to holiday cheese plates for a sweet, juicy nibble.

Flaxseeds
Known for their high fiber content and omega-3 fatty acids, flaxseeds are also a great source of minerals such as iron and copper. Recent studies have revealed that certain compounds in flaxseeds may exert significant anticancer effects.
How to use: Add several tablespoons of ground flaxseed meal (available in most supermarkets and health food stores) to holiday baked good recipes for increased fiber and healthy fats.

Fresh Herbs
Fresh herbs are some of the most nutrient-packed foods you’ll find in the produce department. Parsley alone is rich in chlorophyll, vitamin C, folic acid, iron and fiber. Oregano and mint, both high in antiviral and antimicrobial agents, also offer tremendous antioxidant benefits.
How to use: Although dried herbs are a kitchen staple, try incorporating fresh 
varieties into your favorite recipes instead. Parsley, marjoram, chives and thyme are all flavorful additions to most poultry and potato dishes.

Cauliflower
Like its nutrient-packed cousins (such as broccoli, cabbage, Brussels sprouts and kale), cauliflower is an excellent source of vitamin K and contains high levels of compounds shown to deactivate cancer-causing agents in the body.
How to use: Replace half of the potatoes called for in a mashed potato recipe with cauliflower. The creaminess of the potatoes will still be prominent, but you’ll add more nutrition and fiber to the dish by incorporating cauliflower (or even broccoli).