'Tis the season...for in-season superfoods!

December is the season of holiday parties, new year’s celebrations and delicious desserts.  What better month than to pack in a few super nutrient dense foods to help compensate for all the holiday indulgences. 

So where to start?  Taking a look at the in-season foods is a great place.  

1. Mushrooms: With a large number of different kinds and flavors, mushroom are a great source of flavor without             the calories. This versatile food is also high in several minerals and provides antiviral, anti-inflammatory and immune boosting properties. They can be served raw on vegetable platters, as an accent to many dishes, lightly sauteed with some garlic or added to almost any dish.  

2. Pomegranites: ‘The Jewel of Autumn‘  pomegranites are delicious and high in antioxidants and nutrients. These wonderful fruits are generally in season in November and December. Not only do they provide fibre and nutrients they are a fun and delicious fruit that kids will love.  And they can be used as a treat when they are not in season providing a powerpunch of vitamin C, potassium and antioxidants.  The flavorful and colorful juice can also be used as a natural dye for icing, cookies and other treats.

3. Bok Choy: want to try something you don’t always cook with?  Or go back to an old favorite? High in vtamin K, minerals and other nutrients this leafy green adds a creamy flavor to many dishes. While steaming or adding to a stir fry are excellent ways to use this leafy green, overcooking can serve to sap out nutrients and flavor so be sure to add in towards the end of the cooking time.

4. Broccoli: A member of the powerful brassica family, broccoli is an in season wonder. Its easy to be creative with this versatile veggie that can be eaten raw, added to a slaw, steamed, stir fried, baked or made into a dip or soup. Not only is broccoli loaded with vitamins and minerals like vitamin C, B vitamins, iron, vitamin K, potassium and calcium, it also carries an extremely high dose of a variety of antioxidants. 

5. Garlic: Not only does garlic add flavor to any dish, from dips to soups to stir fries, it is  also a potent antimicrobial and has been implicated in cancer protection. While cooking removes some of the active compounds, it is still a powerfood when cooked.

6. Winter squash: Winter squashes are sweeter than the summer squashes and are able to be stored for a longer period of time. Varieties, like butternut and acorn squash, are so versatile they make packing in an extra serving or two of vegetables easy.  Packing loads of beta carotene and vitamin A, they are a great holiday addition.  Try them roasted, steamed, drizzled with maple syrup or pureed and added to soups, smoothies and pasta sauces. Or replace the pasta with spaghetti squash to bring down the calories and add in some more nutrients.

7. Dark Chocolate: Mmmmmm...chocolate.  Yes I am telling you to eat chocolate. Dark chocolate in moderation is a great way to get a few extra powerful antioxidants, vitamins and minerals such as potassium, iron, copper, magnesium.  Try to aim for at least 70% dark chocolate.  A delicious way to use this super food is to add pure cocoa (not hot chocolate) to protein shakes and baking recipes.  It can also be added, with bananas for instance, to make pancakes with a twist. 

And a few classic, nutrient dense foods to add in that can be easily added into sauces, oatmeals, cookies, smoothies, and many other dishes:

8. Berries, goji berries, cranberries, chia seeds, leafy greens (kale, swiss chard, rappini and dandelion,etc),    avocados, green tea and uncooked cold pressed virgin olive oil.

As always moderation and balance are the key.  Be sure to be safe and have a wonderful holiday season! And as always please contact your healthcare provider if you are on any medications, or contact Dr. Rebecca Hauser ND if you have any questions.