This holiday season, focus on incorporating plenty of foods – like apples, for overall health and lower cancer risk – into your holiday and meals. AICR recommends eating five servings of vegetables and fruits daily for lower cancer risk; the USDA says adults should aim for 1½ – 2 cups of fruit each day for health. Fruits add color, sweetness and beauty to your special dishes and meals.
AICR has several recipes that are delicious and festive and add healthful fruits to your holiday table.
There's nothing like staying warm and this recipe delivers. The spiced, baked, apple dessert contains pectin, a type of fiber that helps gut bacteria produce compounds to protect your colon cells. Served fresh from the oven, this warmly spiced dish will help you feel cozy and comfy despite the weather. Enjoy the dish as a dessert or serve it over yogurt for breakfast.
Makes 6 servings
Per serving: 151 calories, 3.5 g total fat (1 g saturated fat), 31 g carbohydrate, 2 g protein, 4 g dietary fiber, 5 mg sodium.
by Sonja Goedkoop*
For a sweet, healthy treat to make on your own, with warm cinnamon spices. The natural sweetness of the apples are all it takes to satisfy any cravings. Snacking is a great way to add a variety of healthy plant foods to your diet, throughout the day. This fruit leather is rich in fiber and contains quercetin, a flavonoid with anti-inflammatory properties. For a tasty and unique alternative, replace the apples with pears and the cinnamon with cardamom.
Makes 12 servings
Per serving: 45 calories, 0 g total fat, 12 g carbohydrate, 0 g protein, 2 g dietary fiber, 0 mg sodium.
Prep Time: 10 minutes
Cook Time: 3 hours
This warm apple cider is a great comfort drink on a cold holiday night. Turmeric gets its yellow hue from the class of cancer-fighting curcuminoids. Ginger also gives it a pungent kick. Both of these are being studied for their anti-inflammatory and antioxidant properties.
In small saucepan, combine cider, ginger, turmeric and lemon peel. Over medium-high heat, heat until ring of bubbles appears around edge of pan, 3 minutes. Cover pan and set aside to steep for 5 minutes.
Makes 1 servings
Per serving: 120 calories, 0 g total fat ( 0 g saturated fat), 30 g carbohydrate, 0 g protein, 0 g dietary fiber, 8 mg sodium.
*Sonja Goedkoop, MSPH, RD, is a registered dietitian at Zesty, Inc. She is passionate about helping others improve their health through diet and physical activity and believes eating nutritious food should be easy and taste great.