Among my list of super foods are cranberries, pumpkin, sweet potatoes and potatoes, baked apples, and pecans.

What makes cranberries carry the popular title of a super fruit? The United States Department of Agriculture or USDA has a list of common foods and their antioxidant rating. Cranberries have a high ranking in what is called the Oxygen Radical Absorbance Capacity score or ORAC score. They contain proanthocyanidins, a naturally occurring antioxidant that may help protect against urinary tract infections by preventing bacteria from sticking to cells in the urinary tract.

Here is a simple recipe for fresh cranberries that you’ll love and can make year around. Fresh cranberries will keep in the freezer for about a year so you can enjoy them anytime. I’m not a stickler about amounts in this recipe thus one reason it’s so easy. Basically, I wash a package of fresh cranberries and place them in a saucepan. Then I add the zest of an orange and a lemon. After you zest the fruit, cut it in half and squeeze the juice into the pan. Add an additional cup of orange juice and some sugar…about ½ cup or more. Remember that fresh cranberries are very tart so you need the sweetness of the sugar. The orange juice provides a little sweetness. Bring the mixture to a bubbling or rolling boil for 3 or 4 minutes until the berries begin to burst. Remove the cranberries from the heat and cool. That’s it. After 30 minutes or so, taste the mixture and see if it’s sweet enough. Remember, it’s a cranberry relish so you want it somewhat tart. It will jell slightly when cold and makes a great side to turkey or pork. I like it as a spread on my turkey sandwiches. And yes, this recipe is posted at the WDBO Nutrition & Health Center.

Next up on my list of powerful holiday super foods is pumpkin. When you have that slice of pumpkin pie or pumpkin bread pudding, remind yourself that the pumpkin you’ve just eaten is a valid source of vitamin A for healthy eyes and contains fiber which most of us need a lot more of. The bright orange color tells you that pumpkin naturally contains alpha and beta carotene and other carotenoids tied to good health plus iron and potassium.

Let’s not forget sweet potatoes, another super food. When you cut the sweet potato open, the bright orange color means vitamin A and beta carotene just like you find in pumpkin in chart topping amounts. Plus a medium sweet potato contains almost four grams of fiber. Fiber is like a chocolate chip cookie to your colon. Your colon loves fiber as it helps reduce the risk for some cancers plus it helps keep your colon healthy. By the way, it’s so easy to microwave a sweet potato. Prick it four or five times with a fork so it doesn’t explode, place it on a paper towel or microwave-safe dish and microwave on high for about four to five minutes.

Let’s not forget potatoes. Just like bread, potatoes are popular and back in a big way. Why? Let’s peel back the truth. How about 110 calories for a medium size spud, naturally fat free, plus 45% of the vitamin C you need daily and more potassium than a banana when you eat the skin.  Did I mention nearly five grams of fiber? From yellow Yukon golds to the ever popular Russet or the colorful blue and purple potatoes, there’s a choice for everyone and every dish. Running short on time? How about two quick-fix microwave recipes for Mashed Potatoes and Roasted-Style Potatoes from the United States Potato Board? We just posted the recipes at WDBO.com’s Nutrition & Health Center. Be sure and follow the easy directions as you are NOT going to poke holes in the potatoes before your microwave them for mashing. The steam stays inside the potato and prepares them for mashing.

Next up are apples. Granny smith, red delicious and other apples have significant antioxidant levels. You may have heard that apples are part of a cholesterol lowering diet. This is because apples are a source of soluble fiber that works in your body similar to a sponge to help mop up excess cholesterol. Baked apples never looked so good! Toss a few pecans with chopped dates and a little brown sugar into the center of the apple before baking it.

Nuts have received a lot of attention lately for their heart health benefits. Pecans, the staple in pecan pie, pecan squares and other foods like baked apples, contain both heart healthy monounsaturated and polyunsaturated fats along with antioxidants, vitamin E and fiber. Nuts are calorie dense so you do have to be aware of the amount you eat.

Here’s one last tip. Have you checked out the new mobile phone site for MyRecipes.com? You can find myrecipes mobile at m.myrecipes.com on any cell phone with Internet access.

I hope you enjoy every minute with your friends and family. Bon Appétit!

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