And yet, some of these foods use ingredients or cooking techniques that may not be as healthy as we might desire. Eating these foods doesn’t always make our body feel at its best. So, I thought I would provide you with a few ingredient or food choice tips which you can substitute to make some family recipes or dishes that are healthier to enjoy, and which also promote optimum health during the holiday season.

Potatoes are a nutrient-rich comfort food, but most people have traditionally used white potatoes, since there weren’t many other choices at the grocery store, and since this was what they were used to eating. However, a healthier choice when preparing a potato dish would be to consider using sweet or purple sweet potatoes in place of white potatoes.

Sweet potatoes are delicious and high in fiber and beta-carotene. Kansas State University has been studying the potential health benefits of the purple sweet potato and its anti-cancer properties. Purple sweet potatoes typically contain unusually high amounts of anthocyanin, which is a powerful anti-cancer pigment. Anthocyanins can be red, blue or purple depending on the food’s chemical structure. (These anthocyanins of blue, red, and purple color pigment can also be found in many colorful fruits, like blueberries, black raspberries, and red grapes.) Anthocyanins are known to have antiangiogenic properties. (Angiogenesis means the growth of new blood vessels. Anti-angiogenic means that it stops tumors from growing their own blood vessels.)  As I often state, the antioxidants are the color pigment of the food.

These dark purple, blue, and red foods also contain phenols. Phenols are organic compounds naturally occurring in certain foods, that have anti-aging and antioxidant components.  Additionally, an American Chemical Society study found that eating purple potatoes may lower blood pressure.

For a healthy stuffing, try making one with organic sprouted rice, wild rice or sprouted organic bread stuffing (using a bread like Ezekiel or Alvarado Bakery) in place of the white, refined bread. Then, bake your stuffing in a separate dish instead of cooking it inside the turkey (where it can absorb a high amount of saturated fat from the meat.) Also, use vegetable broth in place of chicken broth. Doing both of these things allows the vegetarian or vegan diners to be able to enjoy that dish as well.

When making cornbread stuffing, purchase the non-GMO, organic cornmeal (which is free of the bT toxin). If you are feeling brave, try using blue cornmeal, which is about 30 percent higher in protein and has more zinc and iron than white or yellow corn.

When preparing creature (turkey or other types of meat) foods, try using a little orange juice and coconut oil to add moisture, and try baking them instead of frying them. If you are baking, frying or sautéing anything, use organic, pure coconut oil or avocado oil in place of lard, vegetable oil or a trans-fat like Crisco. They handle heat well and have fantastic health benefits.

For other types of animal, fish or fowl, you can grill, broil, or sauté them in a little coconut oil. After you remove them from the heat, you can drizzle some pure, organic, extra virgin olive oil on them and serve with lemon juice or a lemon juice vinaigrette. When dining, choose skinless, white meat pieces, and then add just a tiny bit of gravy.

Now for dessert, try making a pumpkin pie! You can make a whole sprouted grain crust yourself or you can find a whole grain ready-made crust at the store, and serve the coconut milk whipped cream for the topping. It’s delicious and it’s a great way to cut down on dairy.

For dessert, I also love having a simple pitted date as a sweet treat. It’s just fruit, and it is a healthier choice.
Try using non-dairy milk in your recipes or for your coffee creamer. If you want it to be sweeter, blend the milk (like the unsweetened, vanilla coconut or hemp milk) with a little extra added vanilla or maple extract in a blender and add some pitted dates. I soak the pitted dates in water to make them softer so they will crème up easier, and voilà! You have a healthier version of a sweet, holiday creamer for your coffee or desserts. You can also add a sprinkle of freshly ground nutmeg (I use whole nutmegs in a pepper grinder) on top for a beautiful and delicious presentation!

When making or serving snacks, try an easy dip option such as a healthy high-protein hummus or nutritious guacamole. Cutting some cucumber, red bell pepper or celery to use as the dipping chips is also a great choice! If you want to serve crackers or chips, try using a whole grain, sprouted, organic version or an organic sweet potato chip or cracker. (Late July is a good brand for chips and Mary’s Gone Cracker’s is my favorite cracker these days.)

For additional snacks that are easy for travel or on the go, try combinations of organic, sprouted nuts, sprouted seeds, olives, pitted dates, raisins, dry fruits, kale chips and coconut chips.

Here are some easy substitutions I use frequently: 1. unsweetened cashew yogurt in place of sour cream, 2. hummus or mashed avocado instead of mayonnaise for sandwiches, 3. unsweetened vanilla coconut, hemp or cashew milk in place of dairy.

With these ingredient substitutions, you can still eat all the delicious flavors you love while enjoying a number of health benefits.

In this way, you can feel and look your best as holiday activities continue on into January. Instead of regretting what you ate, you will glow with radiant health.

So as we continue our traditions, remember that we can create comforting, wonderful memories with our families and friends by just relaxing, and putting a lot of love into everything we do.

It is the warm feelings in the traditions that we will always cherish. It truly is about being present, and being here, right now. Slow down and savor the moment. It is food for our soul.

copyright@nancyaddison2018

Nancy Addison is a certified health counselor, certified in plant-based nutrition, certified raw food chef, certified in Health-Supportive Cooking, and certified in Mediterranean Cooking. Nancy has written award-winning books on health, nutrition and cooking. You can reach her on her website, Organic Healthy Life, or find more easy, healthy recipes in Nancy’s books, using her universal author link for amazon: Author.to/nancyaddison

The information from Nancy Addison and Organic Healthy Lifestyle LLC is not offered for the diagnosis, cure, mitigation, treatment, or prevention of any disease or disorder nor have any statements herein been evaluated by the Food and Drug Administration (FDA). We strongly encourage you to discuss topics of concern with your health care provider.

Medical Disclaimer: Information provided in this article, book, podcast, website, email, etc. is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC, AADP. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging.

Limits of Liability and Disclaimer of Warranty

The author and publisher are not liable for misuse of this material. This article, website and books are strictly for informational and educational purposes. Nancy Addison offers information and opinions, not a substitute for professional medical prevention, diagnosis, or treatment. Please consult with your physician, pharmacist, or healthcare provider before taking any home remedies or supplements, or following any treatment suggested by Nancy Addison or by anyone listed in the books, articles, or other information contained here. Only your healthcare provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs or diagnose your particular medical history.

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I was in charge of the stuffing and Waldorf Salad this year.  My mother gave me the stuffing recipe that she has used since her mother taught her to make it. Now I am taking up the tradition, and I will pass it on to my children. These recipes and traditions can be such a stabilizing part of our lives.

My mother recently moved, and it has not been the same this year.  She said that she wasn’t going to decorate for Christmas this season, because it is so much trouble getting all the ornaments out, and then putting them away after the holidays.
 
It would have been so hard to imagine going to my mother’s home on Christmas morning without the Christmas tree and the festive decorations that she so lovingly put out every year of my life.


I suggested that we just change a few things this year and still make it work, and the traditions will grow and change with the times, and my mother agreed. 

 
When my daughter asked my mother about the traditions we always had every year, she said that many years ago, she just decided that we were going to have some traditions, and she simply made them up as she went along. 


After all these years of my mothers’ wonderful traditions, these are what her children and grandchildren now embrace and cherish so very much.

One of these traditions that my mother started years ago was to have a “Family Wassail Party” the weekend after Thanksgiving. The entire family goes over to my mother’s house, and drinks wassail (a hot mulled cider), eats, talks and helps decorate the tree. 


There is a rule that you must put at least 10 ornaments on the tree before you can leave.  This creates such fun and merriment, as everyone is part of the overall creation.

The tallest members of the family put the ornaments way up high, and the smaller ones decorate the lower hard-to-reach part of the tree.

The laughter and sharing of the evening together is a time when we all get to relax and just catch up with each others’ lives, since we are all running at lightning speed these days. 

 
My family is very large, and even though most of us live in the same city, we don’t get to see each other all that often.  It is the eye-to-eye contact, sharing and communication that truly bond us together.

 These traditional events reconnect us and bring us closer together as a family. 


I am going to make my grandmother’s recipe (that was handed down to my mother, and now to me), with loving care.  I know that the energy and love that I will put into the making of this dish will be what makes it so good.

All the foods your grandmother made had her loving energy in it. The main ingredient was always love. That is why that familiar traditional food tastes so much better.  That is also why we crave it when we are sad or lonely.

So as we continue our traditions, remember that we can create comforting, wonderful memories for our families and friends by just relaxing, and putting a lot of love into everything we do. It is the warm feelings in the traditions that we will always cherish.

It truly is about being present, and being here, right now.  Slow down and savor the moment.  It is food for our soul. 
 
copyright@nancyaddison2014

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The crops of “‘ field peas” and corn were considered by them to be only good for animal food, were left undestroyed. There were many people in the south that survived the war because of this misunderstanding. Thus giving them a “good luck” reputation. The peas are meant to represent coins.

Mustard greens or collards are usually served with the peas to represent paper money. In the south, corn bread and rice are usually accompaniments for this meal. This tradition has spread throughout the country.

The common commercial pea we see today is the California black-eyed pea. It is pale with a prominent black spot. This highly nutrition legume was promoted by George Washington Carver. It was valuable as a crop, because it adds nitrogen to the soil. It is such a highly nutritious legume. It is high in calcium, folate and vitamin A, as well as a great source of fiber. The blossoms produce large amounts of nectar; so they are grown in many places where honey is produced.

The large amount of pollinators that consume this nectar makes the use of pesticides much more strictly regulated. I always suggest buying organically grown foods, when possible.

Cooking legumes is really very easy. Many people don’t like to eat legumes, because they think it is hard to digest and produces gas. There are a few tricks to cooking that help with the digestibility of the legumes. Soaking in purified water and draining before cooking helps break down the enzymes. I also, add some seaweed to my mixture as I cook them.

I add a piece of Kombu seaweed. It helps to further break down the enzymes so the legumes are more easily digestible. You can add a 3 or 4 inch piece of seaweed to the soaking water and then also keep it in the cooking water. Seaweed adds many nutrients to the food. You can discard it after cooking. Always sort, wash and drain your beans before soaking. Beans double in volume when cooked, so cook one cup if you need two cups.

Recipe

Basic Black Eyed Peas

1. Soak black-eyed peas overnight (or for at least 8 to 12 hours) in purified water with a small 3-inch piece of Kombu seaweed (optional). Have at least two inches of water covering the legumes, because they expand while soaking. (Soaking them will remove enzyme inhibitors and phytic acid and make them more digestible.)

2. Drain off the water.

3. Put the black-eyed peas and Kombu in a large pot of fresh purified water. Make sure you put in enough water to cover them well. The legumes will absorb large amounts of the water.

4. Bring the pot to a boil and drain again.

5. Put more water in the pot and cover the beans completely once more. Bring to a boil, skim any foam off, cover and lower heat to a simmer.

6. Add a little pure coconut oil (about 1 Tablespoon) and a little unrefined sea salt (to your taste) to the pot. The oil makes the dish more savory and the salt adds minerals to the dish. Then simmer the peas until they are tender.

Enjoy a nutritious healthy New Years Day meal with the traditional black-eyed peas.

If you enjoy this recipe, you may like my health and nutrition, international award-winning cookbooks.

You can find them on my website: www.organichealthylife.com or on Amazon on my author page: Author.to/nancyaddison

Happy New Year!
by Nancy Addison copyright@nancyaddison2013

The post New Year Traditions And Eating Black Eyed Peas For Good Luck appeared first on Organic Healthy Life - Nancy Addison - Nutrition.