This relish will taste yummy on turkey, sandwiches, and salads!
Ingredients
- 2 cups fresh (or frozen) cranberries
- 1 large apple (remove peel if desired), chop into cubes
- Finely grated peel of 1 lemon (Hint: you can use the small holes of a cheese grater)
- ½ cup orange juice (look for no sugar added)
- ½ cup raw sugar, or less if like it more tangy
Directions:
1. Blend cranberries and apple in food processor, loosely chopped. (Hint: use a fork to mash the cranberries if you don’t have a food processor)
2. Add cranberries, apples, sugar, and orange juice in a skillet or saucepan on medium heat. Bring to a boil.
3. Reduce heat and simmer for 10 to 15 minutes until consistency is thick, almost like Jello.
4. Use a potato masher or fork to mash cranberries and apples.
5. Serve hot or chilled.
Honey Glazed Carrots with Garlic
Ingredients
- 1 ½ pounds carrots, washed and cut the long way
- 1 whole head of garlic, cut in half
- 1 tablespoon extra virgin olive oil
- 3 tablespoons honey
- 1 teaspoon red chili flakes
- 2 sticks of fresh rosemary, chop or leave whole
- sea salt, to taste (no more than ½ teaspoon is best)
Directions
- In a large skillet, add carrots, garlic, and salt in a single layer and cover with water. Bring to boil.
- Once the water starts boiling, turn heat to low cook for about 10 minutes (carrots will be soft, but will still have a little crunch).
- Drain carrots and garlic, then put them aside. Clean pan.
- Place pan back on medium-high heat. Once hot (but not smoking), add oil, honey, chili, rosemary and 1 tablespoon of water and cook until it starts to bubble.
Stir in carrots and garlic until coated and slightly browned, about 5 minutes. Serve warm or room temperature.
*Carrot recipe credit Whole Living
Why fresh carrots?
- Carrots are a great source of vitamin A which is important for vision and beta-carotene which is an antioxidant
What’s an antioxidant?
- Antioxidants are naturally occurring chemical substances that help cells deal with environmental stress and damage.
Why scrub instead of peel carrots?
- Most of the carrot’s nutrients (the good stuff) are in the peel. By scrubbing carrots with a vegetable brush you only remove dirt and keep all the good stuff in the peel.
Spicy Butternut Squash Stir Fry with Greens
Ingredients
2 tbsp olive oil
2 cups butternut squash, cubed
½ bunch kale, chopped
6 shallots, diced
3 cloves garlic, diced
Juice of 1 lime
2 tsp cumin
Sea salt, to taste
Black pepper, to taste
Red pepper, to taste
Directions:
1. Heat oil in pan. Add diced shallots and garlic. Cook for about 5 minutes until translucent.
2. Add butternut squash and about 1/2 – 1 cup water. Cook about 15 minutes, until tender. Add cumin.
4. Add kale. Cook 3 minutes, just until wilted.
Want to make sure you are getting all the essential vitamins and nutrients? Eat the Rainbow!
In this dish…
Orange: Vitamin A derivative and antioxidant beta-carotene, essential for healthy eyes.
Green: Folate, Iron, and Vitamin K, essential for heart and circulatory health. Iron absorption is enhanced by the Vitamin C content of the fresh lime juice.
White: Quercetin, an antioxidant may aid in maintaining a healthy blood pressure, and natural antimicrobial agents abound in garlic, essential for a healthy immune system.
More Healthy Food Colors…
Red: Lycopene is plentiful in red fruits and is essential for a healthy heart.
Blue/Purple: Anthocyanins and even more antioxidants are found in blue and purple fruits and vegetables and are vital for the basic health of all cells in the body.
What are omega-3 fatty acids?
Omega-3 fatty acids are good for you fats that are found in olive oil, flax seed, and cold water fish like salmon. Omega-3’s are important for healthy brain cells and heart cells.
Columbia Food Policy & Obesity Prevention (FPOP) 