Notes on Nutrition: Thanksgiving superfoods

Thanksgiving brings warm memories of loved ones sitting around the dining room table. Gratitude and happiness are rich in the air as plates are filled with seasonal favorites. While health may not be at top of mind during a meal that is often considered indulgent, there are several superfoods that are true Thanksgiving classics.

While the focus may be on the big meal, it’s still important to nourish your body throughout the day. Many people try to “save” calories for a holiday meal, which can decrease energy, negatively impact blood sugar and increase the risk of overeating later. Why not start the morning with a satisfying whole grain option?

  Buy Photo

Nothing But the Truth Overnight Oats & Chia is a new brand from Hy-Vee that’s a great superfood start to your day. With 6 grams of fiber and 5 grams of protein per serving, enjoy either mixed berry or chocolate varieties.

Pair your oats with a coffee that’s infused with superfoods like Lion's Mane mushrooms to support focus, energy and gut health. Four Sigmatic is a unique brand of organic Arabica coffee infused with functional mushrooms and adaptogens.

With breakfast covered, read on to find out which foods to include on this year’s Thanksgiving menu.

Cranberries

This small but mighty fruit packs a punch when it comes to nutrition.

Cranberries are high in antioxidants, and they can help prevent urinary tract infections by keeping bacteria from sticking to the urinary tract lining. These berries provide the greatest benefit for UTIs when consumed as unsweetened cranberry juice, though if you’re looking for a fun beverage to serve alongside your Thanksgiving meal, the recipe for Virgin Cranberry Cream Smash is sure to be a hit.

Pairing cranberries with Too Good & Co. Coffee Creamer makes for a delicious combination, and you will feel good knowing you’re getting 40 percent less sugar than the leading coffee creamers. The clean label offers no artificial sweeteners, flavors, gums, oils or preservatives.

Brussels sprouts

Similar to cranberries, don’t let size fool you. Brussels sprouts are also loaded with antioxidants that can protect our cells from damage.

Brussels sprouts are full of fiber, which can help keep cholesterol levels in check. Thanks to their spike in popularity over the past several years, there are many delicious recipes available if you’re looking for inspiration.

For an easy side dish, look no further than Air-Fried Brussels Sprouts. In just 20 minutes, these Brussels sprouts will have a crisp, golden-brown outer shell with tender leaves inside. Pick smaller Brussels sprouts and avoid overcooking to prevent bitterness.

Sweet potatoes

While a casserole full of brown sugar, butter and marshmallows may come to mind when you think of sweet potatoes at Thanksgiving, there are so many other ways to prepare this superfood.

For a delicious combination of ingredients and just the right amount of sweet, try this Roasted Sweet Potato Salad with Tahini Maple Dressing.

Sweet potatoes get their orange color from beta-carotene which the body converts to vitamin A. The body relies on this vitamin for optimal eye health, proper immune function and healthy skin. Additionally, sweet potatoes are a fiber-rich complex carbohydrate which gets digested slower and helps to stabilize blood sugar.

Turnips

Turnips are nutrient-dense vegetables that only contain about 35 calories per cup and offer many nutrients, including vitamin C, fiber, potassium and manganese. This makes it an ideal food for weight management.

In addition to the root, turnips contain edible greens. Many people throw away this part of the plant, though there are a lot of benefits to eating them as well. Calcium, folate and vitamins A, C and K are just a few of the nutrients hidden inside.

For a unique twist on classic mashed potatoes, try Root Vegetable Mashed Potatoes, which are sure to please the crowd.

Pecans

This Thanksgiving ingredient shines at the dessert table, though pecans can also be used in a variety of salads or as a crust on meat or fish.

If sweet sounds the best, for a lighter dessert option, try Apple Pecan Nachos. The medley of fruits tastes great alongside crisp pecans and chocolate drizzle.

Pecans offer a good serving of heart-healthy fat, which can help lower bad LDL cholesterol. When eaten in moderation, the combination of healthy fats, fiber and protein helps to promote satiety and reduce cravings.

Bottom line

Equally nutritious and delicious, it’s easy to see these superfoods certainly do have a seat at the Thanksgiving table. Of course, it’s important to note that nourishing your body is all about balance.

  Buy Photo

You will have some days and meals that are more decadent, and that’s OK. Enjoy time with the people you love and savor those family recipes that have been passed down for generations. Consider throwing one new recipe into the mix this year, and maybe it will become a new tradition.

If you’re looking for more ways to incorporate these fall superfoods into your diet or have other nutrition questions, schedule a complimentary discovery session by contacting Hy-Vee’s Discovery Call Center via email at nutritionservices@hy-vee.com or calling (515) 695-3121.