Ho, ho, ho—Merry Christmas! Yes, the winter holidays are here, giving KC parents festive opportunities to share spice-filled, health-building treats with their kids. Make room to celebrate these spices that are full of good tidings to you and your family.
Ginger
Benefits-Throughout history ginger has been used to help digestion, reduce nausea and help fight the common cold.
How to use- Add it smoothies, top to lentils and soups, or mix in with oatmeal. Ginger adds tasty flavor to any baked breads, cookies or muffins. “I make a ginger smoothie with mango and bananas for an afternoon snack to serve to my son,” says Rebecca, a mom from Lee’s Summit.
Ginger Spiced Cornbread Muffins
Ingredients
2 ¼ c. yellow cornmeal1 c. all-purpose flour1 T. baking powder1 ½ t. salt½ t. baking soda¼ t. ground ginger1 ¾ c. low-fat buttermilk1 c. mashed, roasted sweet potato4 large eggs, lightly beaten¼ c. butter, melted
Directions
- Preheat oven to 425°F.
- Combine cornmeal, flour, sugar, baking powder, salt, baking soda and ginger in a large bowl, whisking to combine.
- In a medium bowl, combine buttermilk, sweet potato and eggs; whisk until smooth.
- Add sweet potato mixture to cornmeal mixture and stir just until moistened. Then, stir in melted butter.
- Spoon batter into lightly greased muffin pans, filling about three-fourths full.
- Bake 18 to 22 minutes or until tops are golden brown. Cool in pan for 5 minutes.
Fennel
Benefits-Fennel provides a dose of vitamin C, aiding immunity, and contains antioxidants that help reduce inflammation.
How to use- Add fennel to any sautéed veggies, like onions and carrots, or top to any stew, stock or soup dish. Fennel is also ideal topping salmon. Or just take Dan’s advice. This Lenexa father of two says, “Fennel and seafood go together like peas in a pod. I incorporate it when I’m making shrimp linguini, both my teenagers’ favorite dinner dish.”
Spiced Fruit Soup
Ingredients
½ c. finely-chopped dried apples½ c. finely-chopped dried apricots½ c. dried cranberries or cherries½ c. pitted finely-chopped prunes (dried plums)½ c. raisins1 med. orange, grated and juiced2 T. tapioca pudding1 T. ginger1 T. cinnamon ½ t. fennel5 c. water1 c. apple or pomegranate juiceUnflavored yogurt for garnish
Directions
- Combine the dried apples, dried apricots, dried cranberries, prunes and raisins in a large saucepan. Mix in grated orange and orange juice, tapioca pudding, ginger root, cinnamon and fennel.
- Add the water and bring to a boil; lower heat to medium low and simmer for about 20 to 30 minutes until the fruit is tender.
- Stir in the pomegranate juice; heat for 5 minutes.
- Serve warm or cold, topped with a dollop of yogurt.
Other Healthful Holiday Spices
Nutmeg
Cinnamon
Benefits
Improves concentration and reduces fatigue.
Provides calcium and fiber and controls blood sugar.
How to Use
Top to holiday egg nog and pumpkin pie or combine with any baked goods.
Create kid-friendly classic cinnamon toast or add to yogurt.
Overall, it’s always a good time to incorporate these spices into your diet and reap the benefits for life. Have a very cheerful holiday season!
Sources: Academy of Nutrition and Dietetics, Health.com
Amy Hundley is a registered dietitian nutritionist, licensed in both Kansas and Missouri, and a published freelance nutrition writer. She is currently practicing as a clinical RD and has been a resident of Olathe since early childhood.