Brought to you by your Topeka Hy-Vee Dietitian: Amber Groeling, RD, LD email: [email protected]

- Steaming Brussels sprouts provides the most  Cranberries have naturally occurring PACs that may help prevent urinary tract infections, stomach ulcers benefit for lowering cholesterol

and gum disease. They also contain flavonoids that - Contain special compounds that help protect

help promote circulation and maintain heart health. from DNA damage in white blood cells  Studies show cranberries help boost a healthy immunes system. - At top of list for cruciferous vegetable,  Consumed in their whole form vs. juice or pill they vegetables known to help prevent cancer are more likely to protect the heart and may help - Overcooking will make them more bitter prevent cancer - >100% DV for vitamin C & K, excellent source of  Cranberries are loaded with fiber and vitamin c. over 16 nutrients! 1 cup = 55 calories and 4 g  Choose fresh or frozen, the dried are LOADED with sugar! fiber!  1 cup = 46 calories, 4.5 g fiber -  Low Sugar Cranberry Sauce Serves: 12 (3 Tbsp. each) Ingredients: 1 bag fresh cranberries 1 orange, zest and juice 1/3 cup 100% pure maple syrup 1 1/3 cups water 2 Tbsp. NuNaturals stevia syrup, or more to taste – you can use sugar, but it will change the nutrition facts ½ tsp cinnamon 1 tsp vanilla extract, optional All you do: To make the cranberry sauce in a medium saucepan over medium heat, bring the cranberries, orange juice, zest, maple syrup and water to a boil. Reduce heat to simmer and add the stevia, cinnamon and vanilla. Simmer until sauce thickens. Serve hot or cold. Great over turkey or ham, or even as a sandwich spread with Swiss cheese. Also great with Greek yogurt! Makes: 2 ¼ cup sauce. Nutrition facts per serving: 35 calories, 0 g fat, 9 g carb, 5.5 g sugar, 1.5 g fiber, 0 g protein (only 5 g added sugar per serving compared to 15 grams of sugar per serving in traditional cranberry sauce)

Cranberry Orange Quinoa Salad Serves: 8 (~2/3 cup each) Ingredients: 1 pkg. Hy-Vee Select Sunrise Blend with Quinoa flakes, or 1 ¼ cups quinoa 1 cup water ½ cup orange juice 1 cup fresh spinach, coarsely chopped 2 cup cranberries, fresh 2 TBS extra virgin olive oil 1 tsp honey 2 TBS orange zest, grated 6 small oranges 1/4 cup mixed nuts 1/4 cup mint, fresh, chopped Directions: 1. Bring water and orange juice to a boil. Stir in quinoa blend, cover and remove from heat. Allow to cool to room temperature. 2. Meanwhile, pulse cranberries, oil and honey in a food processor until combined. Add peeled oranges and pulse 2- 3 times to chop the oranges, not too much though. 3. Once the quinoa is cooled stir in the spinach, cranberry/orange mixture, zest, nuts, and mint. Nutrition facts per serving: 195 calories, 5 g fat, 30 g carb, 5 g fiber, 6 g protein

Caramelized Brussels sprouts Serves: 4 Ingredients 12-14 large Brussels sprouts 2 tsp brown sugar 1 tbsp olive oil ¼ cup roughly chopped pecans, toasted 2 tsp minced garlic 1 tsp orange zest Pinch salt Directions: 1. Slice each Brussels sprout very thinly until you have a mound of feathery Brussels sprout ribbons. 2. Heat the olive oil over medium-high heat in a large skillet. 3. Add the Brussels sprouts and garlic and sauté for 4-5 minutes, until bright green and tender. 4. Add sea salt, brown sugar, pecans and orange zest and toss together. Serve. Nutrition facts (per serving): 110 calories; 8 g fat (1 g saturated fat, 0 g trans fat); 15 mg sodium, 9 g carbohydrate (3 g fiber, 4 g sugar); 3 g protein