Fruits are the perfect way to add that sweetness to your Thanksgiving menu! Instead of filling up on sugar loaded pies and cakes, why not try these sweet but more nutritious foods instead!
Pomegranates! Pomegranates are high in antioxidants making them a super cancer fighting food. Research studies have found that pomegranates contain several compounds that block aromatase, which is an enzyme know to be significant in many cancers. Try adding pomegranates to a homemade cranberry sauce or as a pretty topping to your green salad.
Apples! One of the most common and plentiful fruits in the Fall, don’t forget to add this cancer fighter to your menu! Apples contain phytochemicals such as quercetin, epicatechin, anthocyanins, and triterpenoids. These all provide a huge punch of cancer fighting power. Try adding some fresh apple slices to your favorite green salad. Or try making your own fresh apple pie or apple crumble. Yummy!
Here are a few recipes to incorporate these cancer fighters into your Thanksgiving menu:
Pomegranate Cranberry Sauce
2 cups fresh cranberries
1 cup pomegranate seeds
1 large apple (1 cup), diced ½ cup raw orange, cubed
2 tablespoons maple syrup
2 tablespoons fresh squeezed orange juice
1 tablespoon chia seeds, ground
1 teaspoon fresh orange zest
½ teaspoon ground cinnamon
¼ teaspoon freshly ground nutmeg
Small pinch of sea salt to taste
- Combine all ingredients (except orange juice and pomegranate seeds) into a saucepan and heat on medium-high.
- Bring this mixture to a boil and cook for 5 minutes, reduce to simmer for 15 minutes on low heat until the cranberries have broken apart, all the fruit has been softened.
- Take of the heat after everything is soft and thickened.
- Stir in the pomegranate seeds and orange juice last.
- Serve warm or chilled.
- Keeps for 5-7 days in the fridge.
Apple Blueberry Crisp
2 cups blueberries, fresh or frozen
3 apples (whatever is in season), peeled
1 tablespoon lime juice or the juice from half a lime
1 teaspoon cinnamon
1/4 cup brown sugar
1/2 cup flour
1/4 cup oats
1/2 cup chopped pecans
3/4 teaspoon pumpkin pie spice
1/2 teaspoon ground ginger
1/3 cup butter (or coconut oil), melted
- Preheat oven to 375 degrees.
- Peel and dice the apples into 1/2″ cubes. Place them in a medium bowl and toss with lime juice.
- Add the blueberries and fold until combined.
- Pour into a pie dish or 8 X 8 baking dish. Sprinkle with the cinnamon.
- In a small bowl mix the brown sugar, flour, oats, pecans, pumpkin pie spice, and ginger. Pour in the butter and mix with a fork until the mixture resembles crumbles.
- Spread the crumble topping on top of the fruit. If you would like, top with a few more pecans.
- Place in the oven and bake for 30 minutes or until the top is browned and the filling is bubbly.
- Allow to cool slightly.
In our next segment we will discuss the nutrition breakdown of that famous bird at Thanksgiving…the turkey! Does it contain any cancer fighting nutrients? Stay tuned to find out!