Heart healthy recipes for this holiday season

Eileen Haraminac, Michigan State University Extension - October 21, 2016

Aaron Egan of Detroit Eastern Market has a few recipes to spice up your holiday season.

Seasonal foods and holiday meals will be making their way to our tables soon. As we prepare for these special meals, now is a good time to consider how to keep them heart healthy. Michigan State University Extension suggests that the abundance of fresh fruits and vegetables can provide a great way to keep your eating in sync with health, and even though we may have some family favorite recipes, try some of these “new favorite ideas”.

Chef Aaron Egan at the Detroit Eastern Market suggests these recipes:

Try Brussels sprouts with balsamic vinegar, tossed with dried cranberries and pumpkin seeds, simply mix the vinegar and oil with the garlic and seasonings, set this aside and then sauté with a little oil in a pan over high heat, then add the dressing mix and add the seeds and dried fruit.

Another offering from Chef Egan is the Rutabaga Mash-you will need 2 cups of each rutabaga cut in 2” chunks and 2 cups of starchy potato in 2” chunks, 1-2 cups buttermilk, melted butter and salt and pepper. Peel and chop the rutabaga and potato and place in a pot. Cover with at least 2 inches of cold water, boil until soft 30-45 minutes. Drain and put back in the pot, allow them to steam in the pot 1 or 2 minutes. Add ½ the milk and butter mash with a potato masher. If too thick add more milk and butter. Season with salt and pepper to taste.

These seasonal vegetables provide the follow nutrients: Brussels sprouts are full of great flavonoid antioxidants fiber and folic acid, sometimes called folate. Folate is a B vitamin and might reduce your homocysteine levels, which can reduce your risk of heart disease. Finally, consider all fall or winter produce as outlined in the United States Department of Agriculture produce guide: For example: Squash, pumpkin and root vegetables roasted in the oven with oil and garlic rub, season to taste with salt, pepper and sage.

Simple, seasonal foods that can be a nutritious powerhouse while family and friends enjoy the foods of the seasons.

This article was published by Michigan State University Extension. For more information, visit https://extension.msu.edu. To have a digest of information delivered straight to your email inbox, visit https://extension.msu.edu/newsletters. To contact an expert in your area, visit https://extension.msu.edu/experts, or call 888-MSUE4MI (888-678-3464).