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TLF Healthy Foods December 2025 Newsletter
December 26, 2025
December Nutrition Tips
- Seasonal produce choices: Lean into winter fruits and vegetables like citrus, pomegranates, winter squash, sweet potatoes, and Brussels sprouts for peak flavor and nutrients.
- Hydration in cold weather: We often forget to drink enough water in winter; warm herbal teas and broths help keep fluids up.
- Balanced holiday eating: Enjoy festive treats, but anchor your day with protein, fiber, and healthy fats to stay energized.
- Immune‑supporting foods: Add garlic, ginger, yogurt, leafy greens, and citrus to support your immune system during cold and flu season.
- Smart party planning: Eat a balanced snack before gatherings so you're not overly hungry when you arrive.
- Nourishing winter soups: Broth‑based soups with vegetables, beans, or lentils are warming, filling, and nutrient‑dense.
- Mindful holiday beverages: Seasonal drinks like hot cocoa and flavored lattes can be high in sugar-enjoy them intentionally.
- Movement for digestion: Short walks or stretching sessions help with digestion and energy during busy holiday weeks.
🎄 Smart Swaps for Holiday Classics
Lighten up the season without sacrificing flavor
⭐ Main Dishes
- Herb‑roasted turkey breast: Leaner than dark meat and stays juicy with citrus, garlic, and fresh herbs.
- Yogurt‑based gravy: Swap heavy cream for plain Greek yogurt to cut fat while keeping richness.
- Cauliflower mash: Blend steamed cauliflower with a little butter and roasted garlic for a creamy, low‑carb alternative to mashed potatoes.
⭐ Sides
- Roasted sweet potatoes: Skip the marshmallows—use cinnamon, nutmeg, and a drizzle of maple for natural sweetness.
- Green bean sauté: Replace creamy casseroles with green beans tossed in olive oil, lemon zest, and toasted almonds.
- Whole‑grain stuffing: Use whole‑grain bread, lots of veggies, and broth instead of butter-heavy mixes
⭐ Sauces & Condiments
- Fresh cranberry relish: Pulse cranberries with orange and a touch of honey instead of using canned, sugary sauces.
- Light vinaigrette dressings: Swap creamy dressings for olive oil + citrus for salads and slaws.
⭐ Desserts
- Fruit‑forward crisps: Apples, pears, or berries topped with oats and nuts instead of heavy pie crusts.
- Pumpkin mousse cups: Mix pumpkin purée with Greek yogurt, spices, and a little maple syrup.
- Mini portions: Bite‑sized treats naturally encourage moderation without feeling restrictive.
⭐ Drinks
- Sparkling water spritzers: Mix sparkling water with a splash of juice instead of full‑sugar punch.
- Lightened eggnog: Use low‑fat milk and reduce added sugar; warm spices keep the flavor festive.
- Herbal tea infusions: Cinnamon, cloves, and citrus make a cozy, calorie‑free alternative.
🎁 Bonus Tips for Keeping the Holiday Table Balanced
- Load half your plate with veggies first: This naturally reduces heavier portions.
- Use herbs and spices generously: Flavor goes up while calories stay down.
- Choose broth over butter: Perfect for sautéing veggies or moistening stuffing.
- Bake, roast, or grill instead of frying: Keeps textures satisfying without excess oil.
🌮 Butternut & Beet Tacos
A bright, earthy, immune‑supportive winter taco
🥕 Ingredients
- Roasted butternut squash (cubed)
- Roasted beets (diced)
- Black beans (rinsed & warmed)
- Corn or whole‑wheat tortillas
- Red cabbage (shredded)
- Fresh cilantro
- Lime wedges
- Simple yogurt‑lime sauce (plain yogurt + lime + pinch of salt)
- Spices: cumin, smoked paprika, garlic powder, salt, pepper
🔥 Directions
- Roast the veggies: Toss squash and beets with olive oil, cumin, smoked paprika, salt, and pepper. Roast at 400°F until tender and caramelized.
- Warm the beans: Heat black beans with a pinch of cumin and garlic powder.
- Prep the tortillas: Warm in a dry skillet or wrap in foil and heat in the oven.
- Assemble: Layer beans → roasted squash → roasted beets → cabbage → cilantro.
- Finish with sauce: Drizzle yogurt‑lime sauce and squeeze fresh lime on top.
🌈 Why This Works
- Color = nutrients: Beets bring folate and antioxidants; squash adds vitamin A for immune support.
- Budget‑friendly: Uses winter produce and pantry staples.
- High‑fiber & filling: Beans + veggies keep energy steady.
- Flexible: Swap beans for lentils, add feta, or use spinach instead of cabbage.
💡 Quick Variations
- Spicy version: Add chipotle or chili‑lime seasoning.
- Crunchy version: Add toasted pumpkin seeds.
- Creamy version: Add avocado slices or a tahini drizzle.
- Protein boost: Add scrambled eggs for a breakfast taco.
Beet Salad Recipe – Borani Laboo
Beets are a delicious root vegetable served hot or cold, sour or savory. This Beet salad recipe is popular in Iran and Afghanistan. We love our veggies, and more particularly, we love to combine them with a yogurt sauce.
Beets in Afghanistan and Iran
Beets are harvested in Iran and Afghanistan. In Iran, they are grown widely in the Herat province.
In Iran, hot beets are served as street food from wheeled carts. (gari) The same is true in Afghanistan. Afghans will typically eat these warm beets on a cold winter day.
Over the last few years, Beets have become one of Afghanistan’s most significant agricultural exports. In 2021, sugar beet production for Afghanistan was 3,541 tonnes.
Health Benefits of a Beet Salad Recipe
Not only are beets delicious, but eating recipes like this gets you all of the incredible health benefits of beets:
- Anti-inflammatory properties
- High in fiber.
- High in nitrates.
- Excellent source of potassium.
- Contains anti-oxidants
Ingredients
1/2 Cup Yogurt (non-Greek is best)
2 Handfuls of Dried Mint
1/2 Teaspoon Garlic Powder
2 Tablespoons Olive Oil
1/2 Teaspoon of Salt
Juice of 1/2 Lemon
Instructions
1. Take all of your ingredients except for the beets and mix into a bowl.
2. Add your beets, then make sure and. cover all of your beets with the yogurt mixture. Let sit for 1-2 hours in the fridge.
3. Serve as you would any side dish or vegetable.
🍊 Citrus in the Winter — A Burst of Sunshine
Why these bright fruits matter most during the dark months
Winter can feel heavy—short days, cold air, and less time outdoors. Citrus fruits bring a literal and nutritional brightness that helps keep our bodies energized and resilient when sunlight is scarce.
🌞 The Winter Vitamin Boost
- Vitamin C power: Supports immune function, helps the body absorb iron, and keeps skin healthy.
- Natural hydration: Oranges, clementines, and grapefruit are over 85% water, helping counter dry winter air.
- Fiber for fullness: Whole citrus fruits support digestion and help maintain steady energy.
- Antioxidant protection: Flavonoids in citrus help reduce inflammation and support heart health.
🍋 Why Citrus Shines in Winter
- Peak season freshness: Winter is when citrus is naturally sweetest and most affordable.
- Long shelf life: Keeps well in cool kitchens, making it ideal for pantry clients.
- Versatile flavor: Works in sweet, savory, and snack‑friendly dishes.
- Mood‑lifting aroma: The scent of citrus can feel like a little mental reset on gloomy days.
🍊 Easy Ways to Add Citrus
- Morning boost: Add orange slices to oatmeal or yogurt.
- Simple salads: Toss spinach with mandarin segments and a splash of lemon.
- Flavorful water: Lemon or grapefruit slices brighten plain water.
- Quick snacks: Clementines are portable, peel‑friendly, and kid‑approved.
Citrus Options to Look For
| Fruit | Benefits | Best Uses |
|---|---|---|
| Oranges | High vitamin C | Snacking, salads, baking |
| Grapefruit | Hydrating + fiber | Breakfast bowls, infused water |
| Lemons | Bright flavor + antioxidants | Dressings, teas, marinades |
| Limes | Zesty vitamin C | Soups, tacos, beverages |
| Clementines | Kid‑friendly sweetness | On‑the‑go snacks |
🛒 Immune‑Boosting Foods for the Cold
Affordable staples that help keep your body strong all winter long
🍊 Vitamin‑Rich Produce
- Citrus fruits: Oranges, clementines, grapefruit, lemons—high in vitamin C and usually inexpensive in winter.
- Carrots & sweet potatoes: Packed with beta‑carotene to support healthy skin and immune function.
- Leafy greens: Spinach, kale, collards—rich in vitamins A, C, and antioxidants.
- Garlic & onions: Natural immune supporters with antimicrobial properties.
- Apples & pears: Affordable, long‑lasting, and full of fiber and antioxidants.
🫘 Budget‑Friendly Protein Sources
- Beans & lentils: High in zinc, iron, and plant protein; great for soups and stews.
- Canned tuna or salmon: Omega‑3s support inflammation control and overall immune health.
- Eggs: Affordable protein with vitamin D and B vitamins.
- Peanut butter: Protein + healthy fats to keep energy steady.
🌾 Whole Grains for Steady Energy
- Oats: Fiber‑rich and comforting in cold weather.
- Brown rice: Pairs well with beans for a complete protein.
- Whole‑grain bread: Easy way to add fiber and nutrients.
🥛 Dairy & Alternatives
- Yogurt: Contains probiotics that support gut health, a key part of immunity.
- Low‑fat milk or fortified alternatives: Provide vitamin D, which many people lack in winter.
🌰 Healthy Fats
- Nuts & seeds: Almonds, sunflower seeds, pumpkin seeds—rich in vitamin E and minerals.
- Olive oil: Anti‑inflammatory and versatile for cooking.
🍵 Pantry Staples for Warmth & Wellness
- Herbal teas: Ginger, peppermint, chamomile—soothing and hydrating.
- Broth or bouillon: Great base for nutrient‑dense soups.
- Canned tomatoes: High in antioxidants and perfect for stews and sauces.
🧺 Quick Tips for Stretching These Foods
- Build soups and stews: Combine beans, veggies, and broth for affordable, nutrient‑dense meals.
- Freeze leftovers: Keeps meals ready for sick days or busy weeks.
- Mix fresh and canned: Both offer nutrients; canned options help budgets go further.
- Season with herbs and spices: Turmeric, ginger, and oregano add flavor and antioxidant benefits.
Thank you for participating to our Food as Medicine Program through our partner schools. Your participation has brought more than just health to your table-it's brought joy and community spirit. As we aim to grow and refine this initiative, we deeply value your perspectives and experiences.
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November Nutrition Tips November is all about cozy meals, immune support, and making the most of late fall produce before winter sets in. Here’s how to stay nourished and energized as the days grow shorter: 🥦 Seasonal Produce to Prioritize Brussels sprouts – High in fiber, vitamin K, and antioxidants. Roast with olive oil and garlic. Sweet potatoes – Rich in beta-carotene and complex carbs. Great for mashing, roasting, or adding to stews. Cranberries – Packed with vitamin C and polyphenols. Use fresh or dried in salads, oatmeal, or sauces. Cauliflower – Versatile and nutrient-dense. Try it roasted, riced, or blended into soups. Apples & Pears – Still in season and perfect for baking, snacking, or simmering into compotes. 🧣 Immune-Boosting Strategies Vitamin D – With less sunlight, consider fortified foods like milk, cereal, or mushrooms. Zinc-rich foods – Beans, nuts, and whole grains help support immune function. Probiotics – Yogurt, kefir, and fermented veggies like sauerkraut keep your gut healthy. 🥘 Smart Comfort Food Swaps Use Greek yogurt instead of sour cream in dips and mashed potatoes. Make stuffing with whole grain bread and add chopped veggies for fiber. Choose roasted veggies over creamy casseroles for lighter sides. 💡 Bonus Tip: Prep for Holiday Eating Eat a balanced breakfast to avoid overindulging later. Stay hydrated—cooler weather can mask thirst. Focus on portion control and savor seasonal flavors mindfully.
