Nourish Family Nutrition & Therapy

Fall fruits and veggies

My Favorite Holiday Recipes

This blog post is by Nourish intern Tzipora Lowenstein.

Holiday season is here and my favorite smells are in the air! To me, it’s a happy time too. Imagine dancing in the leaves, laughing and smiling as all the vibrantly colored leaves fall around you. Maybe you’re rolling around in the grass with your kids or pet?

Now take the image of all the vibrant fall colors in our environment, and apply it to our seasonal produce.

We have; Apples, pears, pumpkin, butternut squash, sweet potatoes, brussel sprouts, spinach, cauliflower, cranberries, and so much more.

Combine all your favorite fall foods, and you have a gorgeous looking plate packed with vitamins A, C ,  and antioxidants to name a few.

Let’s zone in on a few of these foods and talk about how beneficial they are to our bodies.

Meet The Sweet Potato

This bright orange vegetable is packed with vitamin A, which helps promote eye health, growth, immunity, and protection against free radical buildup. It also contains vitamin C, which is a water soluble vitamin that helps with the formation of blood vessels, cartilage, muscle, and collagen in bones. It protects the body against free radical buildup, like vitamin A, making it an antioxidant. And, it helps with the absorption of iron from plant foods.

Here’s a great and easy recipe for sweet potatoes that can be used as a favorite and festive holiday dish.



Sweet potato shepherds pie
Image from https://ifoodreal.com

Next up is the Brussels Sprout


These green buds are also rich in vitamins A and C as well as potassium. They are a good source of fiber, which when consumed can promote healthy cholesterol levels. Potassium is good for heart health, cholesterol, and blood pressure. You’ll get a good bang for your buck if you steam them. Steaming will help preserve most of the nutrients and flavor that are often lost in the water when boiled or fried. Roasting is a good option as well.

Here is a delicious recipe that you can add to your index.


Lastly, here comes the Cranberry!

These beauties are low in calories, a great source of fiber and vitamin C lending to their antioxidant properties. Cranberries are also famous for their effect on preventing urinary tract infections. This can be due to their ability to prevent bacteria from forming in the bladder and urethra. Drinking 100% cranberry juice (add ice for palatability because it can be pretty tart) may help prevent infection.

Here’s a yummy dessert option that includes these powerful berries.



One last recipe because it sounded so delicious. How about a great option for a day off, cozy morning breakfast drink?


I hope you enjoy these festive and nutritious recipes, and have a very happy and healthy holiday season!

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