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10 Recipes for the 2023 Holiday Season

The holidays are a great time to be around family, friends – and food! If you’re looking for a healthy twist on your favorite holiday dishes or wanting to try something new, you’ll love these ten recipes for this year’s holiday season.

Start with a Warm, Cozy Breakfast

Start your day off right with these easy and festive breakfast recipes:

Sweet Potato Pancakes [1] 

Bring in fall flavors like pumpkin pie spice to add a festive twist on a breakfast classic with sweet potato pancakes! 

Oatmeal Raisin Muffins 

Incorporate oats to your morning muffins to add some whole grains early in the day.

You can fill yourself up for longer by pairing your pancakes or muffins with eggs or yogurt. You can also try adding a side of your favorite fruit to make them more nutritious!

Try an Easy Entree this Holiday Season

Spending all day in the kitchen is so last holiday season! Try this delicious slow cooker (like a Crock-Pot) recipe so you can spend less time in the kitchen and more time with your friends and family.  

Slow Cooker Pot Roast with Vegetables 

Mix-it-up by adding your favorite veggies for a well-rounded dish. 

Show Off with Colorful Side Dishes 

Impress everyone at the table with these colorful side dishes packed full of vitamins and minerals.  

Green Bean Casserole [2] 

Keep the holiday traditions while being heart-healthy with a lower-sodium green bean casserole recipe. Using extra herbs and spices keeps the flavor we all know and love while decreasing your salt intake. 

Holiday Stuffing  

Take more time with your family Thanksgiving day by making this yummy side the day prior. Store in the refrigerator in a Ziplock bag to save time on a busy holiday.

Kale and Cranberry Stir-Fry [3] 

Take more time with your family Thanksgiving day by making this yummy side the day prior. Store in the refrigerator in a Ziplock bag to save time on a busy holiday.

Candied Yams 

Don’t sacrifice the flavor of sweet potato casserole but lower some calories, sugar, and fat by candying yams instead. Be ready to give out this recipe to your friends and family- they will be asking you to share this delicious dish. 

Don’t Forget the Delicious Desserts 

Make sure you leave room for dessert because you won’t want to miss out on these tasty treats!  

Apple Bread Pudding 

Eating healthy doesn’t have to be boring! With fruit, whole grains, and nuts this dessert is full of nutrients and delicious.  

Sugar & Spice Cookies [4] 

Sugar and spice make everything nice – but adding raisins makes it better! Sneak raisins or your favorite dried fruit into these cookies to give you and your guests some extra nutrients.  

Stay Hydrated…and Warm! 

Don’t forget to stay hydrated during your holiday festivities! Make sure you’re drinking plenty of water throughout the day, and try mixing it up with these festive beverages that will put you in the holiday spirit.

Homemade Hot Chocolate 

Snuggle up with your loved ones and sip on some delicious hot chocolate. This timeless beverage is warm, chocolatey, and packed with calcium!  

Couple sitting under a blanket both holding mugs of hot chocolate with candy canes

Tingly Herbal Tea

This blend of spices and flavors  provides a little kick without caffeine. This is a perfect pick-me-up herbal tea to be enjoyed anytime of year! 

cup of orange herbal tea with a bunch of cinnamon and scoops of spices in the background

If you’ve got leftovers, we also have some helpful tips for safely storing and reheating them in our Advice for Holiday Cooks blog. You can also try spicing up your leftovers throughout the week or sending some home with family or friends if you’re running low on fridge space.  

We hope you enjoy these ten festive recipes as much as we do, and that they add something new to your holiday table! Enjoy your celebrations with friends and family this year, and we wish you a happy, healthy holiday! 

Sources:  

[1] MyPlate: Sweet Potato Pancakes Recipe: https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/sweet-potato-pancakes  

[2] MyPlate: Green Bean Casserole Recipe: https://www.myplate.gov/recipes/myplate-cnpp/sarahs-green-bean-casserole  

[3] MyPlate: Kale and Cranberry Stir-Fry Recipe: https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/kale-and-cranberry-stir-fry  

[4] MyPlate: Sugar & Spice Cookies Recipe: https://www.choosemyplate.gov/recipes/supplemental-nutrition-assistance-program-snap/sugar-and-spice-cookies-better-baking-mix  

Published on December 6th, 2023

Written by Sierra Woodruff, MS/DI student | Edited by Jung Sun Lee, PhD, RDN; Tristen T. Webb; and the nutrition education team

Updated on Be Creative English Focus on Health How to Cook Better Shop Smarter Uncategorized

How to Use Brussels Sprouts

You may have heard that Brussels sprouts are bitter, mushy, or just plain unappealing, and you may even agree. Over the years, Brussels sprouts have unfairly gained a bad reputation.

We hope to change your mind about these nutrient–dense and flavorful veggies. They are in season from September through November, making them an excellent addition to your fall festivities. [1]  

Why We Love Brussels Sprouts 

  • Brussels sprouts may be small but packed with nutrients, with six servings to a pound [1].  
  • They are a rich source of Vitamin C, a powerful antioxidant that helps strengthen our immune systems, repair tissues, and lower the risk of chronic disease. A half-cup of cooked Brussels sprouts provides over half the Vitamin C you need for a day [2].   
  • Brussels sprouts are also high in Vitamins A, B, K, Iron, and Calcium [1, 2]. These help keep our bones and heart healthy!  

Selection 

  • When picking out Brussels sprouts, look for those that are bright green, small, and firm. They should be compact and uniform in size. [1]  
  • You can find Brussels sprouts sold individually or still attached to the stem, fresh or frozen. If you buy them on the stem, use the ones closest to the bottom first!  This is because the bottom sprouts are the oldest and might go bad faster. [1,3] 
  • Choose young sprouts. Old sprouts have a strong, cabbage‐like odor. Avoid sprouts that have wilted or have yellow leaves. [3] 

Cleaning and Storing

  • You don’t need to wash or trim the Brussels sprouts before storing them in the refrigerator. You can keep them for up to a week in the refrigerator inside a perforated bag. If you cut Brussels sprouts in half, they may only stay good for about 3 days. [1]  
  • When cleaning Brussels sprouts, use a small knife to cut off and discard the stem. Rinse the Brussels sprouts under cool, running water. You can keep the sprouts whole or slice them in half. [4] 
  • Washing fruits and vegetables with soap or household detergents is not recommended by the Food and Drug Administration (FDA). If soap or detergent is absorbed by the fruit or vegetable you are washing, it can make you sick. [4]  
  • If you want to make Brussels sprouts last longer, consider freezing or even pickling them! For more information, check out the instructions linked above! [5, 6] 

Cooking  

Brussels sprouts are often roasted, but they can also be cooked on the stovetop, in a slow cooker, steamed, grilled, boiled, or even microwaved. With so many options, there’s a Brussels sprout recipe even for the skeptics. Check out some delicious options below!

  • Roasted
    A sprout classic! Roast your Brussels sprouts in the oven with a drizzle of olive oil. For extra flavor, add parmesan cheese!
Food Hero's Roasted Brussels Sprouts
  • Eaten raw in a salad
    For a crunchy side dish, try adding Brussels sprouts to this winter salad. 
MyPlate's Brussels Sprouts, Cranberry, and Bulgar Salad
  • With other in-season produce
    Pair Brussels sprouts with other fall and winter veggies, like this mushroom sauce!
MyPlate's Brussels Sprouts with Mushroom Sauce
  • Experiment with new flavors
    Get creative by pairing roasted Brussels sprouts with unique flavors, like Greek yogurt and dill, for a fun twist on the classic roasted Brussels sprouts.  
MyPlate's Lemon Dill Brussels Sprouts

Have these ideas changed your mind about Brussels sprouts, or inspired you to use them in your diet? Keep exploring our blog and recipe pages for new recipes and ideas for using seasonal produce!  

[1] https://www.canr.msu.edu/uploads/resources/pdfs/brussels_sprouts_(hni53).pdf  

[2] https://fdc.nal.usda.gov/fdc-app.html#/food-details/169971/nutrients  

[3] https://extension.usu.edu/nutrition/research/brussel-sprouts  

[4] https://www.fda.gov/food/buy-store-serve-safe-food/selecting-and-serving-produce-safely 

[5] https://www.glad.com/food-protection/protection-pointers/how-long-do-brussels-sprouts-last

[6] https://nchfp.uga.edu/how/can_06/pickled_cauliflower_brussel.html 

Published on November 8th, 2023

Written by Abigail Klinker, MS, RD; Holly Cothern, Dietetics Student; Leah Capomaccio, Dietetics Student | Edited by Jung Sun Lee, PhD, RDN; Tristen T. Webb; and the nutrition education team

Updated on English Focus on Health Shop Smarter Store Food Uncategorized

How to Use Apples

Did you know that you could spend a quarter of your life just trying different apples? If you tried a different apple every day, it would take you about 20 years to try them all. That’s because there are more than 7,500 types of apples! 2,500 varieties of apples are grown here in the United States. Apples are a great source of fiber that can be consumed fresh or dry, or can be made into apple sauce, apple juice or jams.  

From late August to mid-December, orchards in Georgia produce the freshest and best apples! North Georgia is a fantastic place to go apple picking, especially in Ellijay, where our Gilmer County team is hard at work helping SNAP-eligible Georgians eat healthier and make the most of their SNAP dollars. Read on to find tips about cleaning, storing, cooking, and selecting apples. 

Selection  

If you are making a trip to the grocery store, market, or orchard, here are some suggestions for picking the best apples!  

  • Choose apples that do not have bruises, browning, skin breaks, and decayed spots. This can be a sign of spoilage like mold or rotting. [1] 
  • Firm apples have the best quality. Soft apples can have a coarse texture and overripe flavor. [1] 
  • The little brown spots you might see on apples are called “russeting” and do not impact quality! [1] 

Cleaning 

  • You should always wash your hands before and after handling fresh produce. Apples can simply be cleaned by washing them thoroughly under cool running water without the use of soap. [2] 

Storing 

  • Apples can be refrigerated in a plastic bag away from strong-odored foods at or below 40 °F for up to 3 weeks. [3][4] Poke holes in the plastic bag for ventilation. Poking holes in the bag will help the apple retain crispness and moisture. [4] Cooked apples can be stored in the freezer (0 °F) for up to 8 months. Whole apples can otherwise be stored at room temperature for up to a week. [4] Once apples are cut, they need to be refrigerated!  

Cooking 

  • Ideally, fresh apples are the preferred choice for their superior quality, while canned or frozen apples, although lower in quality, can still be a budget-friendly alternative, especially when used in recipes like pies and cakes. [4] 
  • Apples can be cored and sliced into rings, wedges or chips.  
  • Apples are eaten raw, pureed to make applesauce, and dried to make chips.  
  • Apples can be baked, cooked on the stovetop, or even fried.  

Want to try nachos without the salt, but all the crunch? Try our Yummy Apple Nachos! 

Our Apple and Veggie Omelet is another great recipe to include more apples in your diet. 

Apples can be used in a variety of infused water recipes and pair well with cinnamon, citrus, cranberry, ginger, lychee, mango, rosemary and so much more. See how to do it yourself: Apple Cinnamon Infused Water. 

Remember that saying “an apple a day keeps the doctor away”? There may be some truth to that, as apples give us 20% of our daily fiber, vitamins, and minerals to keep us healthy! [3] Stay posted for our next blog in the “How to Use Seasonal Produce” series. 

  1. https://nchfp.uga.edu/tips/fall/apples.html 
  2.  https://www.canr.msu.edu/uploads/resources/pdfs/hni16_apples.pdf 
  3. https://fruitsandveggies.org/fruits-and-veggies/apple/ 
  4. https://nchfp.uga.edu/how/store/UGA_foodstorage_2011.pdf 

Written by Claire Hawkins, MS/DI Student and Holly Cothern, Dietetics Student | Edited by Jung Sun Lee, PhD, RDN; Tristen T. Webb; the nutrition education team

Updated on English Focus on Health How to Cook Better Plan Ahead Shop Smarter Store Food Uncategorized

From the Kitchen of Food Safety Specialist Carla Schwan

September is National Food Safety Education Month. We have some great tips to keep you feeling well with your outdoor activities this fall.

Learn tips to keep food safe whether you’re at a tailgate party cheering on your favorite sports team, a family barbecue or maybe enjoying a day at the park with your friends. Read on to learn helpful information to avoid food-borne illness in our fourth blog in our “From the Kitchen of” series. 

We are excited to introduce Dr. Carla Schwan. Carla is an assistant professor and Extension Food Safety Specialist at UGA as well as the director at the National Center for Home Food Preservation. Carla experienced a life-threatening food-borne illness when she was 12 years old after sharing a burger with her dad. The burger contained a life-threatening type of germ, Shiga toxin-producing E. coli, that led to Carla being hospitalized for a month. Not only did she suffer during this time, but in the long term, the harmful bacteria is thought to have been the cause of her developing an auto-immune disease that affects her intestines. In addition to the life-long effects of pathogenic E. coli on Carla’s health, it has cost thousands of dollars in health expenses. Sadly, this food-borne illness could have been easily prevented.

This food-borne illness led Carla to her passion for helping others learn how to avoid the terrible sickness she suffered. She went to school to receive her degree in food science. Read on for Carla’s tips to remain food-safe while enjoying activities outdoors!

Tips on staying safe while enjoying your outdoor events from Carla and other UGA Food Safety Experts can be found in this video from UGA Food Safety Experts [1]. We have highlighted some key safety tips from this video:

  1. Plan:
    • Separate coolers for drinks and food
    • Plates and utensils for handling both raw foods and cooked foods separately
    • Warming pans and fuel to keep hot food hot
    • Meat thermometer
    • Hand sanitizer or hand washing station
  2. Purchase:
    • Keep raw foods separate from already cooked foods and produce when in your cart, on the checkout belt, or in grocery bags to keep germs from spreading.
    • Come prepared with a cooler in your car if you will not be home to store your cold foods in the refrigerator within 2 hours or 1 hour if the outside temperature is above 90 degrees Fahrenheit.
  3. Prepare:
    • Wash your hands with soap and water and wash all produce with cold running water before preparing.
    • Prepare food at home when possible- like cutting fruit and marinating meats. Be sure to store raw meat and produce in separate containers.
  4. Transport:
    • Pack the cooler with food and ice right before leaving and store in the shade when possible.
    • Fill an insulated container with hot water and dump it out carefully before storing hot food in the container.
  5. Set up:
    • Clean all working surfaces before setting out food to cook and any surfaces on which food will be served.
  6. Cook:
    • Be careful to keep raw food separate from all other cooked foods and produce.
    • Wash any surface that has touched raw meat. Wash hands with soap and water after handling raw meats.
    • Use a meat thermometer to make sure poultry is cooked to at least 165 degrees Fahrenheit and hamburgers are cooked to 160 degrees Fahrenheit.
  7. Serve:
    • Wash hands or use hand sanitizer before serving or wear plastic gloves.
    • Have a different serving utensil for each different food item.
    • Keep hot food in a warming dish with fuel underneath and cover with foil when not serving food.
    • Keep cold food stored in ice in a cooler that is separate from cold drinks. This will keep the cooler with the food from being opened every time someone gets a drink out of the cooler.
  8. Store:
    • Set a timer to put away cooked food within 2 hours, unless the temperatures are above 90 degrees Fahrenheit (store within 1 hour).
    • Only buy what you need and share leftover food with other people.

Follow these great tips from Carla when buying food for your outdoor activities:

  • Buy produce in season. See the What’s in Season Chart to determine when your favorite fruits and vegetables are being harvested in Georgia.
  • When using store-bought frozen foods like frozen vegetables, know that they are not always ready to eat. If the label does not say ready to eat, follow the directions on the package on how to cook the food.
  • Check fresh produce for insect bites, bruises, and cuts- bacteria can get in any opening in the fruit or vegetables. If the bruised part is cut away and washed, it is okay to use.
  • Follow directions on packages of already cooked meats. The package will tell you if you do not have to do anything else to the food once you open the package.

Carla’s favorite Food Talk recipes:

Carla likes to relax by listening to music in her kitchen as she cooks these recipes and more. Help us celebrate National Food Safety Education Month by practicing these food safety tips while enjoying your outdoor activities! Stay tuned for more tips from this “From the Kitchen of” blog series.

[1] Tailgating Tips from UGA Food Safety Experts

Written by Leslie C. Davis, MS, RDN, LD, CDCES | Edited by Tristen T. Webb and the nutrition education team