11 Seasonal Superfoods

Read on for some foods to try and tips on how to work them into your favorite meals.

1. Dates

“Dates are the ultimate refined sugar swap when it comes to healthier holiday baking,” says      

Amy Davis, RD, LDN, a registered dietitian in New Orleans, Louisiana. They have a sweet, caramel-like taste with no added sugar, plus 1-2g fiber per date, antioxidants and 16 different vitamins and minerals. Dates are also rich in fiber and have been shown to help reduce inflammation.

“Dates are an excellent choice for healthier holiday baking, as they can be used in a crowd-pleasing brie-stuffed dates appetizer or blended with warm water for "date caramel," which makes for an excellent pecan pie filling, dipping sauce for apples or used in brownie, cake or cookie batter,” adds Davis. Use them as a sweetener in cookies, brownies, oatmeal, hot chocolate and smoothies.

2. Sweet potatoes

Sweet potatoes are another nutritious seasonal staple that can be used in a variety of ways in healthy holiday entertaining. “Per 1/2 cup, sweet potatoes contain about 77 calories, 4.4g fiber and are also an excellent source of beta-carotene, Vitamin C and potassium,” says Davis. They can support gut health and healthy digestion, may help reduce cancer risk and may also support heart health.

“Some healthier holiday dishes made with sweet potatoes include mashed sweet potatoes, sweet potato pie or cubed and roasted sweet potatoes topped with Parmesan cheese and rosemary,” says Davis. You can buy them fresh, frozen and cubed and even pureed in a can.

3. Pumpkin or other winter squashes.

Winter squashes and pumpkin contain high amounts of vitamin B6, magnesium, potassium, beta carotene, fiber, lutein, vitamin A and vitamin C. “Although that pumpkin pie is not giving you as much pumpkin as you may think, other winter squashes, like acorn squash, blue hubbard [and] kabocha squash are three you may want to consider adding to the dinner menu,” says Parker Lane, MS, RDN, a Richmond, Virginia plant-forward nutrition expert and owner of Fig Lane Nutrition.

These squashes make excellent side dishes or can even be incorporated as the main entree on your plate. Acorn squashes can be cut in half with the seeds scooped out and roasted whole. “I tend to stuff these with some other vegetables or even ground meats/tofu with cheese,” says Lane. Blue hubbard can be boiled, the flesh removed and mashed up for a flavorful slightly sweet side. And kabocha squash can be cut into slices and roasted with some maple syrup/honey and a bit of cinnamon. The skin and all can be eaten on these.

4. Brussels sprouts

The Brussels sprouts of today are not the brussels sprouts your mother used to make back in the day that were boiled and not that exciting. Today this superfood makes a super tasty appetizer or side dish. And these superfood veggies are packed with vitamin C, vitamin K and cancer-fighting nutrients known as glucosinolates. You can toss them in oil and sea salt and roast them, shave them to incorporate into a salad or incorporate them into a veggie medley as a healthy side dish.

5. Cranberries

Is there any better fruit that says “it’s the holidays!” than cranberries? These red vibrant berries are rich in disease-fighting antioxidants, immune-boosting vitamin C and inflammation-fighting compounds. Some research has even linked them to helping to reduce cancer risk.

“Instead of traditional cranberry sauce, try a fresh cranberry-orange relish with chopped walnuts,” says Jem Mantiri, a recipe developer and food blogger at The Fruity Jem. “You get more fiber, vitamins and natural sweetness.” You can also use cranberries in salads with quinoa and herbs or fold them into stuffing for bursts of color and tartness that complement savory flavors. You can also top a meat dish with a cranberry sauce or jelly.

6. Pomegranates

Like cranberries, these fruits are rich in antioxidants and polyphenols, which help to reduce inflammation and contribute to protection against chronic diseases. “Studies suggest that pomegranate intake may help to reduce the risk for kidney stones, and enhance urinary tract health. It is also a source of vitamin C and fiber,” says Helen Tieu, founder and a registered dietitian at Diet Redefined. You can cut them open and snack on the seeds or sprinkle them on top of a salad. They also make for a delicious seasonal juice to drink on its own or add to a seasonal cocktail —try this fun recipe! Just avoid eating the rind, as that part isn’t edible.

7. Pumpkin seeds

Pumpkin seeds are a nutrient-dense addition to any holiday spread, offering an impressive range of minerals, healthy fats and plant-based protein. “Just one ounce of shelled pumpkin seeds provides 8.46 g of protein, 333 mg of phosphorus (27% of the daily value), 2.17 mg of zinc (20% DV) and 156 mg of magnesium (37% DV),” says Jennifer Pallian, BSc, RD, a registered dietitian with Foodess. This combination, she says, supports energy metabolism, bone strength, immune health and blood sugar regulation. “The high magnesium content is particularly noteworthy, as this mineral plays a vital role in nerve signaling, muscle contraction and maintaining steady blood pressure,” adds Pallian.

Pumpkin seeds can be roasted with simple seasonings, blended into pumpkin seed butter, sprinkled over salads, stirred into granola or incorporated into baked goods. “With their nutty flavor and impressive nutrient profile, pumpkin seeds are an easy, festive way to elevate both sweet and savory seasonal recipes,” says Pallian.

8. Apples

Apple season kicks off in the fall, making going apple picking at a local orchard or a visit to a cider mill a fun family outing. You’ll also notice many varieties filling your grocery store shelves even into the winter months. And this fall fruit is a great addition to Thanksgiving dishes. You can bake them with cinnamon and butter and work them into a delicious holiday crumble, make your own apple sauce as a side dish, bake them into a tart or pie, work them into a soup or make your own delicious apple cider.

Apples are rich in vitamin C and fiber. They’ve been touted for their ability to help stabilize blood sugar, lower cholesterol, reduce blood pressure, ease inflammation and can be beneficial to gut health.

9. Citrus fruits

The winter is the peak season for citrus fruits, like oranges, grapefruits and kumquats. These fruits are rich in Vitamin C, fiber, flavanols and antioxidants, which can help to ward off heart disease, improve digestion, control inflammation and reduce your risk of chronic diseases. Slice up oranges and put them into a salad, infuse citrus zest into baked goods or try zesty citrus salad dressings. You can also use fresh squeezed orange or clementine juice to create a fun seasonal drink like this Holly Jolly Christmas Citrus Cocktail. Or just grab an orange on the go for a healthy snack in the midst of all the yummy and maybe not-so-healthy holiday comfort foods. Because it’s all about balance!

10. Pears

Another winter fruit, pears are not only delicious but also contain many healthy nutrients. One pear is loaded with antioxidants, vitamin C, fiber and potassium. They’ve been said to help maintain blood sugar, relieve constipation, improve digestive health and promote heart health. Pears can obviously be snacked on by themselves but also pair wonderfully with an array of dishes. They are a great addition to any salad when thinly sliced and peeled. You can bake them into a tart or poach them and top them with yogurt and granola for a healthy spin on a holiday dessert.

11. Walnuts

Whip out those nutcrackers. Walnuts are a great addition to so many holiday meals. Toss them into a bowl of mixed nuts or roast them to enjoy them individually. Try this recipe for cinnamon-spiced walnuts to make this even more holiday themed. They make a great addition to a charcuterie board, are great crumbled over a salad and can be worked into seasonal cookies, cakes, pies and breads.

Walnuts are a healthy source of fat, packed with omega-3’s, iron, and magnesium. They can play a role in helping to maintain heart health, maintain cognitive ability, keep your digestion working its best and may even help to reduce your risk of cancer.

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