{"id":4054,"date":"2012-08-16T12:00:57","date_gmt":"2012-08-16T12:00:57","guid":{"rendered":""},"modified":"2015-12-23T19:13:33","modified_gmt":"2015-12-23T19:13:33","slug":"fall-harvest-cranberries-chestnuts-and-brussels-sprouts-2","status":"publish","type":"post","link":"https:\/\/foodmedcenter.org\/es_pr\/fall-harvest-cranberries-chestnuts-and-brussels-sprouts-2\/","title":{"rendered":"The Fall Harvest \u2013 Cranberries, Chestnuts and Brussels Sprouts"},"content":{"rendered":"

Cranberries<\/strong><\/p>\n

Why: It\u2019s not because they\u2019re sweet like other berries. In fact, cranberries are quite tangy and tart, and they need to be cooked or combined with something sweet. But that doesn\u2019t mean they\u2019re not amazing. They\u2019re packed with nutrients.<\/p>\n

Health Perks: Fresh cranberries are loaded with antioxidants \u2014 in fact, according to scientists at Cornell University as reported in the Journal of Agricultural and Food Chemistry<\/em>, they have more than almost any other fruit. Additionally the researchers found that cranberries are high on bio-availability and have the highest inhibitory effect on certain cancers.<\/p>\n

Cranberries are a rich source of phenolic phytochemicals, antioxidants that are said to reduce the risk of cardiovascular disease by helping to prevent LDL formation, stopping platelets from aggregating, and helping to reduce blood pressure.<\/p>\n

Researchers reporting in the Journal of Medicinal Food<\/em> have also found that chemicals in cranberries called proanthocyanidins (PACs) prevent bacteria (E. coli) from attaching to the cells that line the urinary tract, thus preventing infection. And they may also have \u201can anti-adhesion effect on certain harmful bacteria\u201d in the mouth and stomach that are the basis for gum disease and stomach ulcers.<\/p>\n

Nutrition Stats: (1 cup) 46 calories, 12g carbs, 4.5g fiber, 0.1g fat, 0.4g protein.<\/p>\n

Chestnuts<\/strong><\/p>\n

Why: The intoxicating smell of roasting chestnuts is symbolic of #fall<\/a> and the beginning of the holiday season. Chestnuts are sweet and have a texture similar to that of potatoes. They\u2019re one of the few nuts that are low in fat, and compared with other nuts they\u2019re also very low in calories. They\u2019re great in soups, stuffings or simply roasted. They\u2019re a bit difficult to prep, however, because you have to remove both the skin and the shell \u2013 and that\u2019s best done when they\u2019re hot \u2013 but it\u2019s all worth it.<\/p>\n

Health Perks: According to the British Journal of Nutrition<\/em>, walnuts, pecans and chestnuts have the highest antioxidant content of all tree nuts. Chestnuts are a good source of B vitamins, folate, copper, magnesium and manganese. They\u2019re also a good source of vitamin C; in fact they\u2019re among the few nuts that have any vitamin C at all. Keep in mind that chestnuts have a high water content \u2014 more than 50 percent \u2014 and need to be refrigerated.<\/p>\n

Nutrition Stats: (1 ounce, 3 chestnuts) 60 calories, 12.9g carbs, 2.3g fiber, 0.65g fat, 0.7g protein.<\/p>\n

Brussels Sprouts<\/strong><\/p>\n

Why: They\u2019re health powerhouses, and when prepared properly they\u2019re very tasty. Brussels sprouts look like miniature heads of cabbage and taste sort of like broccoli. In addition to eating them on their own, you can add them to soups and stir fries, or grate them into salads. To enhance cooked Brussels sprouts, splash on some lemon juice, sprinkle with nuts or bread crumbs or add some grated Parmesan cheese.<\/p>\n

Health Perks: Brussels sprouts are loaded with vitamin C (#healthy<\/a> for the skin and the immune system) \u2014 just \u00bd cup has 80 percent of the Daily Value. They\u2019re also rich in vitamin K (which aids in blood clotting), potassium (which lowers blood pressure), fiber (which reduces cholesterol), vitamin B6 (which reduces homocysteine levels \u2014 high levels are linked to heart disease) and even omega-3 fatty acids (good for heart health).<\/p>\n

Brussels sprouts, like their cruciferous cousins (e.g., broccoli, cauliflower), contain glucosinolates, which are said to prevent cancer by helping to get rid of cancer-causing agents before they can damage the cells and also by preventing healthy cells from being altered into unhealthy, cancerous cells. In fact, sulforaphane, a glucosinolate and one of the primary antioxidants in Brussels sprouts, is an amazing detoxifier \u2014 it actually cleans the body and removes harmful substances. It is also an antioxidant, which may reduce the risk of cancer. Brussels sprouts are also a good source of folate (important for pregnant women for fetal growth and development), and a source of potassium, vitamin A, fiber and much-needed iron.<\/p>\n

Nutrition Stats: (1\/2 cup, cooked) 30 calories, 0g fat, 6g carbs, 2g fiber, 2g protein.<\/p>\n

Brussels Sprouts and Chestnuts Recipe<\/strong><\/p>\n

Healthy recipe: Allrecipes.com, submitted by Robin Webb<\/p>\n

Serves 6<\/em><\/p>\n

Preparation Time: 20 minutes<\/p>\n

Ingredients<\/p>\n