EAT FOR HEALTH DO-IT-YOURSELF HEALTH

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Kathryn Scott
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Tips t Remember 3 Reasns Why Yu Shuld Eat Healthy Over The Hlidays: Helps prevent hliday weight gain Stabilizes bld glucse levels Antixidants in seasnal fruits and vegetables help manage hliday

1 Tips t Remember 3 Reasns Why Yu Shuld Eat Healthy Over The Hlidays: Helps prevent hliday weight gain Stabilizes bld glucse levels Antixidants in seasnal fruits and vegetables help manage hliday stress. What Yur Nutritin Expert Says Abut Hliday Eating: Prepare dinners in advance and reheat n busy days. Serve healthy fds alngside yur ther hliday favrites s guests have multiple ptins. Try cking with fruits and vegetables that are nly in seasn arund the hlidays. Hw Will Yu Eat Fr Health This Mnth? Mnday Tuesday Wednesday Thursday Friday Orange Cranberry Relish Maple Rasted Sweet Ptates Festive Crn Bread Creamy Squash Sup Ptat Latkes Imprving Health One Meal at a Time Cranberries are secnd nly t blueberries in antixidants. Sweet ptates are rich in vitamin A, which benefits eye health. This Kwanzaa recipe is a great surce f B vitamins. This lw-sdium sup is high in fiber. Ptates are full f ptassium. Cnsult with yur physician befre beginning a new diet prgram. HIGHMARK.COM

Orange Cranberry Relish Ingredients (fr 10 servings): 1 unpeeled range, cut int 8 pieces and seeded 1 12-unce package fresh cranberries, rinsed and drained 3/4 cup sugar Blend all ingredients in a fd

This recipe is: high in fiber and vitamin C Maple Rasted Sweet Ptates Ingredients (fr 12 servings): 21/2 punds sweet ptates, 1 tablespn lemn juice peeled and cut int 11/2 inch 1/2 teaspn salt pieces

2 Orange Cranberry Relish Ingredients (fr 10 servings): 1 unpeeled range, cut int 8 pieces and seeded 1 12-unce package fresh cranberries, rinsed and drained 3/4 cup sugar Blend all ingredients in a fd prcessr. Chill in refrigeratr fr up t 2 days. This recipe is: high in fiber and vitamin C Maple Rasted Sweet Ptates Ingredients (fr 12 servings): 21/2 punds sweet ptates, 1 tablespn lemn juice peeled and cut int 11/2 inch 1/2 teaspn salt pieces Grund pepper, t taste 1/3 cup pure maple syrup 2 tablespns butter, melted Preheat ven t 400 degrees. Arrange sweet ptates in an even layer in a 9x13 glass baking dish. Cmbine maple syrup, butter, lemn juice, salt and pepper in a small bwl. Pur ver the sweet ptates. Tss t cat. Cver and bake fr 15 minutes. Uncver, stir and return t ven. Cntinue t stir every 15 minutes until tender and starting t brwn, 45 t 50 minutes. This recipe is: rich in fiber and beta cartene

Festive Crn Bread Ingredients (fr 8 servings): 1 cup flur 1 cup crnmeal 1 tablespn sugar 1 tablespn baking pwder 1/2 teaspn salt Preheat ven t 425 degrees. Spray 9x9 pan with cking spray.

Fld in red pepper. Spn batter int pan. Bake fr 20-25 minutes. Serve warm.

3 Festive Crn Bread Ingredients (fr 8 servings): 1 cup flur 1 cup crnmeal 1 tablespn sugar 1 tablespn baking pwder 1/2 teaspn salt Preheat ven t 425 degrees. Spray 9x9 pan with cking spray. In medium bwl, cmbine flur, crnmeal, sugar, baking pwder and salt. In a separate bwl, stir tgether eggs, buttermilk and il. Add egg mixture t dry ingredients and stir until mistened. Fld in red pepper. Spn batter int pan. Bake fr minutes. Serve warm. This recipe is: lw in sugar 2 eggs, beaten 1 cup buttermilk 1/4 cup canla il 3/4 cup red bell pepper, minced Creamy Squash Sup Ingredients (fr 8 servings): 1 extra-large butternut squash 2-3 tablespns live il 11/2 cups half and half 2 tablespns hney Grund pepper, t taste 1/4 teaspn curry pwder r 1 15-unce can pumpkin nutmeg 11/2 cups apple juice r cider 1/2 teaspn cinnamn 11/2 cups lw-sdium vegetable brth 1 tablespn pumpkin seeds Preheat ven t 450 degrees. Cut squash in half. Remve seeds, place n baking dish. Drizzle with il and sprinkle with pepper. Bake fr minutes r until frk tender. Using a frk, scrape squash int bwl and mash with ptat masher. Place in a large stck pt. Add pumpkin, apple juice, half and half and vegetable brth. Puree with an immersin blender. Add hney, curry r nutmeg, cinnamn and pepper. Heat minutes at a lw simmer. Garnish with rasted pumpkin seeds. This recipe is: lw in sdium

Ptat Latkes Ingredients (fr 6 servings): 2 cups peeled and shredded ptates 1/4 cup nin, minced 3 eggs, beaten 2 tablespns flur Squeeze misture frm shredded ptates.

4 Ptat Latkes Ingredients (fr 6 servings): 2 cups peeled and shredded ptates 1/4 cup nin, minced 3 eggs, beaten 2 tablespns flur Squeeze misture frm shredded ptates. Place all ingredients in large bwl and mix until incrprated. Spray skillet r griddle with cking spray. Drp ptat mixture nt griddle. Press dwn lightly and fry until glden and crispy. Transfer t paper twel-lined plate. Serve ht with applesauce r sur cream. This recipe is: high in ptassium

Cinnamn Sugar Crnmeal Sweet ptates Cranberries Red bell peppers Curry pwder r nutmeg

5 Yur Grcery List Apple juice r cider Maple syrup Baking pwder Olive il Butter Onin Buttermilk Orange Butternut squash Ptates Canned pumpkin Pumpkin seeds Canla il Salt Cinnamn Sugar Crnmeal Sweet ptates Cranberries Red bell peppers Curry pwder r nutmeg Vegetable brth (lw sdium) Eggs Flur Grund pepper Half and half Hney Lemn 12/15 CS

EAT FOR HEALTH DO-IT-YOURSELF

EAT FOR HEALTH DO-IT-YOURSELF Tips t Remember 3 Reasns Why Yu Shuld Be Eating Dinner: Steady release f energy will aid in a gd night s sleep. Family dinner time has psitive effects n child develpment. It s yur last chance t eat vitamin-