Delicious Holiday Recipes!
Below are some easy holiday recipes tailored for individuals with sickle cell disease who may have limited access to fresh foods due to living in a food desert. These recipes focus on canned, frozen, and shelf-stable ingredients while providing essential nutrients, such as iron, folate, and fiber, to support overall health.
Cranberry Apple Quinoa Salad
Ingredients:
Instructions:
1. Cook the quinoa or grain according to package instructions and let it cool.
2. In a large bowl, combine the cooked quinoa, canned or fresh apples, dried cranberries, and nuts or seeds.
3. Drizzle with olive oil and vinegar or lemon juice, and season with salt and pepper. Mix well.
4. Serve cold or at room temperature.
Benefits: This salad is packed with fiber, antioxidants, and healthy fats that can aid circulation and reduce inflammation.
- 1 cup of quinoa (or another whole grain like rice if quinoa isn't available)
- 1 can of low-sugar or no-sugar-added canned apples or 1 fresh apple (chopped if available)
- 1/2 cup of dried cranberries
- 1/2 cup of nuts or seeds (e.g., sunflower seeds, if accessible)
- 2 tablespoons of olive oil
- 1 tablespoon of vinegar or lemon juice
- Salt and pepper to taste
Instructions:
1. Cook the quinoa or grain according to package instructions and let it cool.
2. In a large bowl, combine the cooked quinoa, canned or fresh apples, dried cranberries, and nuts or seeds.
3. Drizzle with olive oil and vinegar or lemon juice, and season with salt and pepper. Mix well.
4. Serve cold or at room temperature.
Benefits: This salad is packed with fiber, antioxidants, and healthy fats that can aid circulation and reduce inflammation.
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Christmas Green Beans
Ingredients
Instructions
1. Cook the Green Beans: Prepare the green beans according to package instructions.
2. Prepare the Sauce: In a pan, melt 2 tablespoons of butter (or use oil/margarine). Add 2 tablespoons of maple syrup and 1 tablespoon of soy sauce. Stir together to create a sweet and salty sauce.
3. Add walnuts and Craisins to the sauce.
4. Toast the nut and Craisin medley in the sauce until everything is well-coated.
5. Add in the green beans and ensure they are thoroughly mixed and coated Enjoy!
Benefits: These green beans are packed with fiber and omega threes which help to support digestive health and reduce inflammation.
- 1 – 12oz bag of frozen cut green beans
- 2 tablespoons of butter (or oil/margarine)
- 2 tablespoons of maple syrup
- 1 tablespoon of soy sauce
- 1/3 cup of walnuts (or pecans as an alternative)
- 1/4 cup of craisins (or raisins as an alternative)
Instructions
1. Cook the Green Beans: Prepare the green beans according to package instructions.
2. Prepare the Sauce: In a pan, melt 2 tablespoons of butter (or use oil/margarine). Add 2 tablespoons of maple syrup and 1 tablespoon of soy sauce. Stir together to create a sweet and salty sauce.
3. Add walnuts and Craisins to the sauce.
4. Toast the nut and Craisin medley in the sauce until everything is well-coated.
5. Add in the green beans and ensure they are thoroughly mixed and coated Enjoy!
Benefits: These green beans are packed with fiber and omega threes which help to support digestive health and reduce inflammation.
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Black Bean and Spinach Enchilada Bake
Ingredients:
Instructions:
1. Preheat the oven to 350°F (180°C).
2. In a baking dish, spread a thin layer of enchilada sauce on the bottom.
3. Place a tortilla on the sauce, and layer with black beans, spinach, a little cheese, and a spoonful of sauce. Repeat layers.
4. Top with remaining sauce and cheese.
5. Bake for 20 minutes or until cheese is melted and bubbly. Serve warm.
Benefits: Black beans and spinach are excellent sources of iron and protein, while whole wheat tortillas add fiber to support digestive health.
- 1 can of black beans (drained and rinsed)
- 1 can of spinach (drained)
- 1 can of enchilada sauce (or tomato sauce with a dash of chili powder if unavailable)
- 1 pack whole of wheat tortillas
- 1 cup of shredded cheese (if accessible)
Instructions:
1. Preheat the oven to 350°F (180°C).
2. In a baking dish, spread a thin layer of enchilada sauce on the bottom.
3. Place a tortilla on the sauce, and layer with black beans, spinach, a little cheese, and a spoonful of sauce. Repeat layers.
4. Top with remaining sauce and cheese.
5. Bake for 20 minutes or until cheese is melted and bubbly. Serve warm.
Benefits: Black beans and spinach are excellent sources of iron and protein, while whole wheat tortillas add fiber to support digestive health.
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Baked Apple Crisp
Ingredients:
Instructions:
1. Preheat the oven to 350°F (180°C).
2. In a baking dish, spread the apples evenly.
3. In a separate bowl, mix oats, nuts/seeds, cinnamon, and honey or maple syrup if using.
4. Sprinkle the oat mixture over the apples.
5. Bake for 15-20 minutes or until the topping is golden. Serve warm.
Benefits: This simple dessert is high in fiber and antioxidants, which can help reduce inflammation and boost immune function.
- 1 can of unsweetened apples (or fresh apples if accessible)
- 1/2 cup of oats
- 1/4 cup of crushed nuts or seeds (optional)
- 1 tablespoon of cinnamon
- 1-2 tablespoons of honey or maple syrup (optional)
Instructions:
1. Preheat the oven to 350°F (180°C).
2. In a baking dish, spread the apples evenly.
3. In a separate bowl, mix oats, nuts/seeds, cinnamon, and honey or maple syrup if using.
4. Sprinkle the oat mixture over the apples.
5. Bake for 15-20 minutes or until the topping is golden. Serve warm.
Benefits: This simple dessert is high in fiber and antioxidants, which can help reduce inflammation and boost immune function.
Write your awesome label here.
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