Drink your produce with purpose.Read More
Pumpkin squares pictured above. Recipe below.
Turkey is high in all B vitamins, including vitamin B6, which boosts immunity and is known to protect brain cells and our nerves. It also contains niacin, which helps with cholesterol management and heart health. With all the festive flavours simmering in one pan, this dish is also high in magnesium, zinc, vitamin C, vitamin D, folate, vitamin B12 and thiamine.
Nadine Khoury, registered dietitian and manager, nutrition services at Medcan says you can consider some adjustments to this recipe to amp up the nutritional content.
“I would swap the all-purpose flour with almond flour, which is richer in fibre and is appropriate for gluten–free diets. I would also replace the orange juice with 1 tablespoon of orange concentrate and orange zest to reduce the sugar. A little water can be added to replace liquid from orange juice.”
Recipe: Cranberry-Glazed Turkey Breast Cutlets (Source: Cookspiration)
“This can be a great side dish to increase intake of vegetables and legumes, which are necessary for our brain, bones and overall health,” says Khoury. “It can also replace bread stuffing.”
Khoury suggests replacing the whole wheat bread crumbs with spelt bread crumbs for a wheat alternative crunch. You can also use crushed walnuts or pecans for a bang of nuttiness, fibre and minerals.
Recipe: Acorn Squash Stuffed with Chard & White Beans (Source: Eating Well)
Packed with pumpkin’s nutritional benefits – such as supporting eyesight and cancer prevention – these moist orange-spiked squares can be served for dessert or Sunday brunch.
Khoury suggests that to reduce sugar, replace orange juice with milk and add extra orange zest. For the topping, you can also use ¼ cup of brown sugar instead of the ¾ cup granulated sugar.
Recipe: Pumpkin Cranberry Muffin Squares (Source: Eat Well Ontario)