Pumpkin, sweet potatoes, cranberries, pomegranates and pecans will all soon appear on many Thanksgiving tables.   These and many other foods we traditionally serve at Thanksgiving are surprisingly good-for-you foods and actually provide many health benefits. 

Sweet potatoes - are a superfood for the eyes.  One serving of sweet potatoes provides 377% of your daily vitamin A needs, important for eye health.   Beta carotene, which your body converts to vitamin A, also may help protect against certain cancers.

Pumpkin – also rich in vitamin A, making it another holiday superfood for eye health.  It also contains special antioxidants that may protect against lung cancer.

Cranberries – are tops when it comes to antioxidants, ranking third on the USDA list of top antioxidant fruits and vegetables.   The antioxidants in cranberries may help increase HDL (“good”) cholesterol, prevent urinary tract infections and may reduce the risk of Alzheimer’s disease.

Pomegranates – this festive red fruit is loaded with powerful antioxidants, which help protect cells from damage which may cause disease and premature aging. 

Pecans – nuts - including pecans, walnuts and almonds - contain heart-healthy monounsaturated fat.  Pecans also contain disease-fighting antioxidants and vitamin E. 

Glazed Sweet Potatoes and Apples
Serves 6.

All you need
6 medium sweet potatoes or yams (2 lbs), peeled and cut into 1-inch cubes
2 Braeburn apples, cored and cut into 1-inch cubes
1/2 cup packed Hy-Vee brown sugar
1/2 cup Hy-Vee apple juice
1 tbsp Hy-Vee honey
3 tbsp Hy-Vee butter, melted
1 tsp Hy-Vee ground cinnamon
1/2 tsp finely grated orange peel
1/2 cup Hy-Vee pecan pieces

All you do
Place sweet potatoes and apples in a 2- to 3-1/2-quart slow cooker.  Mix together brown sugar, apple juice, honey, butter, cinnamon and orange peel.  Spoon over sweet potatoes.
Cover and cook on LOW for 6 to 8 hours or on HIGH for 3 hours or until potatoes and apples are tender.
Meanwhile, cook nuts in an ungreased heavy skillet over medium-low heat 5 to 7 minutes, stirring frequently until browning begins, then stirring constantly until golden brown and fragrant. 
To serve potatoes, sprinkle with pecans.

Nutrition per serving:  
Calories: 320, Carbohydrate: 51g, Cholesterol: 15mg, Dietary Fiber: 4g, Fat: 13g
Protein: 3g, Sodium: 75mg

Chunky Apple-Cranberry Sauce
Serves 6.

All you need
2 lbs sweet apples (4 large)
¼ cup water
1/4 cup Hy-Vee sugar
2 tbsp Grand Selections maple syrup
1/2 tsp Hy-Vee cinnamon
1/4 tsp salt
1 cup fresh cranberries
1 1/2 tsp lemon juice

All you do
1. Peel and core apples; cut into 1-inch chunks. Place in large pot with water, sugar, maple syrup, cinnamon, salt and cranberries. Bring to boiling.
2. Reduce heat to medium-low; cover and cook 20 minutes or until apples are tender and sauce is thickened. Check halfway through cooking. If mixture is dry, add 2 tablespoons water.
3. Uncover pot and mash apples with fork until pulpy. Stir in lemon juice.

Nutrition facts per serving:
130 calories, 0g fat, 0g saturated fat, 0mg cholesterol, 100mg sodium, 35g carbohydrate, 4g fiber, 0g protein.