Mitzi Dulan – America's Nutrition Expert
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9 Healthy Foods That Spell CHRISTMAS!
by Mitzi Dulan, RD, America’s Nutrition Expert®
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Try these new foods in your dishes this Christmas dinner!

What is it? Chicory is a leaf vegetable which is grown in the dark so that it develops a closely packed, long white head.
How can I use it? Chicory can be served raw, and separated into individual leaves which make good boats for holding dips, salsas and finely chopped salads.
Why you should I use it? Juicy and sweet tasting with a bitter kick, chicory offers a range of vitamins A, C, K, and minerals including calcium and potassium.

What is it? Herbs are the leaves to certain plants that can be used in cooking.
How can I use it? Some great examples of herbs in season for December are basil, chives, coriander, dill, mint, oregano, parsley, rosemary, sage, thyme, watercress. Use these as marinades, sauces, garnishes or vinaigrettes. Add in soups, dips, dressing, stews, stuffing and potato dishes.
Why should I use it? Foods taste better when they are seasoned. Using herbs to season food is a great alternative to salt.

What is it? Rhubarb is a plant with large green leaves and red stems.
How can I use it? Do not eat the leaves because they contain a mild toxin, however the stalks are great to eat. Make a pie out of it, use as a compote along side of chicken or pork.
Why you should I use it? Rhubarb provides a good source of vitamin C, fiber, and calcium.

I- Illawarra Plum
What is it? Illawarra Plum is the fruit of the Illawarra plum pine tree. The plums look like bunches of blue grapes grouped along a thick stalk.
How can I use it? Use as a sauce along side turkey or duck, add in stuffing or bake into a cheesecake.
Why you should I use it? They have a high vitamin C content and rich in antioxidants

S- Sea Bass
What is it? Sea Bass is the largest family of fish in the world.
How can I use it? Use as the main course, grilled or broiled, make a curry sauce or a pesto sauce to go with it.
Why you should I use it? Sea Bass adds vitamin A, folate, riboflavin, calcium and iron to your meal

T- Tangerines
What is it? Tangerines are orange in color, and are a variety of the mandarine orange.
How can I use it? Toss into salads, make into juice, add into vinaigrettes, spread tangarine preserves on a whole wheat roll,
Why you should I use it? Tangerines has an excellent source of vitamin C and flavonoids. They also have a very good source of fiber, and a good source of B vitamins.

What is it? A Mushroom is not a plant, it is  fungus!
How can I use it? Add mushrooms to a lasagna or other pasta dishes, substitute mushrooms for meat in dishes, make a mushroom sauce to go over fish or a filet. Be sure that they are the edible kinds!
Why you should I use it? They are packed with nutrients including B vitamins, vitamin D, vitamin C, selenium, potassium, fiber copper, fat-free, low in calories and sodium.

What is it? Apples are fruit which grow on apple trees.
How can I use it? Bake into breads, pies, cookies. Toss into salads, or add into pancakes in the morning.
Why you should I use it? Apples contain special antioxidants which may help fight osteoporosis and cancer. Apples also contain fiber vitamin C and potassium.

S- Spinach
What is it? Spinach is a plant which is green leafy vegetable
How can I use it? Make a green salad, cook with eggs, mix with a potato dish or soups.
Why you should I use it? Spinach is rich in antioxidants, vitamin A, E, K, folate, zinc and selenium.

With assistance provided by Colleen Poling

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