A remarkably healthy ingredient, providing 3-1/2 times the recommended daily allowance of vitamin A and a lot of fiber per half-cup serving. Pureed pumpkin lends itself to healthy cooking.

Roast Turkey
Serve up three ounces of skinless turkey breast and you get 20 grams of protein with practically no fat. Plus you fill 25 percent of your daily need for niacin and vitamin B6.

Sweet Potatoes
Ounce for ounce, they have as much beta-carotene as carrots.

Cranberry Relish
There's a substance in cranberries that helps prevent urinary tract infections by interfering with the ability of bacteria to adhere to cell membranes. Cranberries also contain a potentially cancer-preventing compound called ellagic acid.

They contain loads of vitamin C and potassium, plus fiber, iron, copper and plenty of B vitamins. To help preserve the vitamin C content, use some of the cooking water instead of milk or cream when mashing them.

Figgy Pudding
Figs help make the pudding a nutritional gold mine. They are a good source of potassium, calcium, magnesium and niacin, plus they have a natural laxative effect.

Choose only the low-fat variety and enjoy a holiday tradition while getting a good amount of protein and some calcium.


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