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The Healthy Family Mealtime Makeover, Issue #010 -- Comfort Foods for the Holiday
December 21, 2005

Welcome! Learn How to Combine Healthy Recipes with Family Fun!

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In the rush of madness in the last week before Christmas, stop, take a deep breath of fresh air, and remember the true meaning of Christmas.

Cooking and eating together are among the simple things that can bring comfort and joy to our lives.

Here are a few reassuring ways to make food and nutrition a central ingredient of your holiday season.

Cook together.

Preparing food is a soothing way to share time and to bring generations together.

Talking while you measure, mix, stir, and chop can be a comforting time to discuss family holiday memories and just "catch up".

Kneading bread together can be a downright therapeutic experience.

Eat together.

Make sit-down meals a real priority as often as you can.

Take time to relax and to eat together at home.

Take a break from television.

Take a break from the news and focus on the tastes, smells and textures of food.

Return to rituals.

Families have many rituals for meals prayers, a moment of silence, joining of hands, candles or festive touches, like flowers, favorite dishes, or special linens.

Making family rituals part of everyday meals ties us to memories of the past and to hope for the future.

Take time to share.

Slow down and share food, fellowship, conversation, tears, laughter, and the simple joy of time together.

Even small children can learn to be a part of mealtime memories. Give everyone the gift of attention and the time to share what is important to him or her.

Invite others to join your family for a meal.

A sense of community is one of the strongest ways to celebrate the special meaning of the holidays in our lives.

By joining with others around a table, you can take comfort from the blessings of nourishing food and loving companionship.

Try the easy recipe below:



Prep time: 15 minutes

Yield: 8 servings, 1/3 cup each

2 cups chopped fresh cranberries

1 cup peeled, chopped Granny Smitch apples

3 Tablespoons brown sugar

2 Tablespoons chopped prunes

2 Tablespoons chopped onions

teaspoon ground cinnamon

teaspoon five spice powder

1/3 cup apple-cranberry juice

3 Tablespoons red wine vinegar

2 teaspoons lemon juice

Combine all ingredients in a medium saucepan. Bring mixture to a boil.

Cover, reduce heat and simmer for 30 minutes, stirring frequently. Uncover and cook, stirring, for 5 minutes or until mixture is thickened.

Source: Living Well,



The cranberry is juicy and has a tart taste. It belongs to a large family of fruit that includes the blueberry and the bilberry.

Cranberries grow on bushes and in the fall, they are harvested by the berries floating to the surface of a flooded field, known as a cranberry bog.

When buying, choose cranberries that are firm and colorful.

They should be kept in the refrigerator, as they will spoil when left at room temperature.

Cranberries also freeze well and do not need to be thawed before cooking. Because of their high acidity, these berries are rarely eaten raw.

Cranberries are an important part of our traditional holiday meals and have always gone well when combined with a turkey meal.

Cranberries are a source of vitamin C, potassium, and citric acid.

Known for their use in the treatment of urinary-tract infections, cranberries are also said to be good for blood circulation, the complexion, and the digestive system.

What will your family do for healthier MEALTIMES?

Celebrating Healthy Families 2005


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Thanks for reading and have a great week!

Kindy --Your Family Dietitian

Copyright (c) 2005,

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