When you begin to prepare for Thanksgiving, consider foods that have concentrated amounts of nutrients, vitamins and minerals when planning your menu.

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Delicious, soul-mending, mind-bending food AND body-moving, cell-creating vitamins and minerals can do play on the same team and should be involved in any holiday feast. It’s not a kill-joy, to have more nutrients… you just have to know how to prepare things well and how they were meant to be treated. Many vegetables simple become irresistible when roasted, simmered and shocked, or just cut or served in a new and creative way (we eat with our eyes first, don’t we?!!).

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And nothing quite compares to what a little vitamin and mineral burst can do to the colors, textures and flavors of a meal, not to mention the incredible health benefits to your body.

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Kids love, or can certainly learn to love, great food! Let them play with new ingredients, even with the prepared food. They are natural explorers and scientists so let them draw their own conclusions as they experience new textures and flavors.

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That’s our cute kid. She’s awesome.

So, in the spirit of the healthy holidays, here are our top two side/snack ideas for you –

Grilled/Roasted Sweet Potato Wedges


  • Ingredients
  • 4 small sweet potatoes (about 1 1/2 pounds), cut into wedges
  • 2 tablespoons olive oil
  • 1 tablespoon maple syrup
  • 2 scallions, chopped


  1. Directions
  2. Heat grill to medium-high. Alternatively, preheat oven to 400 degrees F. In a large bowl, toss the sweet potatoes with 1 tablespoon of the oil and ¼ teaspoon each salt and pepper.
  3. Place the potatoes on the grill, reserving the bowl. Cook, turning often, until tender and slightly charred, 10 to 12 minutes.
  4. If roasting, spread the potatoes in an even layer on a baking sheet. Roast the potatoes, stirring occasionally, until tender, about 20 to 25 minutes.
  5. To the reserved bowl, add the syrup, scallions, remaining tablespoon of oil, and ¼ teaspoon each salt and pepper.
  6. Remove sweet potatoes from grill or oven and immediately add to bowl and gently toss in mixture to coat. Place on serving dish and enjoy.


Serves 4 | preparation - 20 minutes | cooking - 20 minutes


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And… A Roasted Almonds with Herbs recipe, as described by of my food heroes, Chef Alice Waters:

“Roasted Almonds with herbs are a delicious treat. I mix the almonds with a handful of chopped herbs: thyme, rosemary, sage, or any I have on hand. Pour into a big cast-iron skillet and roast at 375 degrees F for 15 to 20 minutes, stirring every 5 minutes or so, until they smell toasted. While they’re warm, toss with good olive oil and salt, then serve.”

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Nutrient Cheat Sheet for all of this:

Sweet potatoes – Vit A, B-6, C, Magnesium, Calcium, Iron
Maple Syrup – Calcium, Magnesium, Iron, Zinc, Potassium
Olive OIl – Omega 3, Misc Anti-Oxidants
Almonds – Vit B-6, Magnesium, Calcium, Iron
Fresh Herbs – Essential oils, minerals, vitamins

We wish you good cheer to you and yours!!!