The festive season brings an array of delightful tastes and aromas, many of which originate from spices that have been cherished and utilized for centuries by different cultures. But beyond adding flavor to our favorite holiday dishes, many of these spices boast a plethora of health benefits.

​Here are some of my favorites:

Cinnamon: Often sprinkled atop lattes or baked into your favorite baked goods, this spice is a holiday favorite. But did you know that cinnamon has antioxidants and anti-inflammatory properties? It's also known to reduce blood sugar levels, which is an awesome benefit. Tip: Swap sugar with a sprinkle of cinnamon in your morning coffee for a festive and healthier twist.

Nutmeg: This warm spice, often grated fresh, is a staple in many holiday desserts and beverages. Beyond its distinctive flavor, nutmeg can benefit digestion and even possess antibacterial properties to help fight off cavity-causing bacteria. Tip: A pinch in your eggnog or sprinkled on roasted vegetables can bring both flavor and health benefits to the table.

Ginger: Ginger doesn't just make for delightful baked goods; it's renowned for its medicinal properties. It's an effective remedy for nausea and boasts potent anti-inflammatory and antioxidant effects. Tip: For a morning wellness boost, try ginger tea sweetened with a touch of honey.

Cloves: These aromatic flower buds are frequently used in sweet and savory holiday dishes. Cloves are rich in vitamins, minerals, and antioxidants and have been known to provide anti-inflammatory benefits. Tip: Add whole cloves to your holiday ham, or include them in your mulled cider for a flavorful, healthful infusion.

Star Anise: This star-shaped spice is visually appealing and packs a health punch. It's rich in antioxidants and vitamin C and is traditionally used to treat coughs and flu symptoms.
Tip: Star anise can be a delightful addition to homemade chai tea or poached fruits.

Allspice: Named because its flavor resembles a blend of cinnamon, nutmeg, and cloves, allspice is rich in minerals like manganese, iron, and copper. It's also believed to have anti-inflammatory and antioxidant properties. Tip: Allspice is wonderful in stews, pies, and even some meat preparations. A little goes a long way, so use sparingly.

Turmeric: This golden-hued spice has gained global recognition for its health benefits. While it's not traditionally a Western holiday spice, its warm, earthy flavor can be a unique addition to holiday dishes. Curcumin, its active ingredient, is a potent anti-inflammatory and antioxidant. Tip: Try adding a pinch to your hot cocoa or even in your holiday soups. You'll be pleasantly surprised.

Fennel Seeds: While more of a behind-the-scenes spice, fennel seeds can alleviate bloating and gas—something many of us experience during indulgent holiday feasts. Its sweet licorice flavor can be a delightful end to a meal. Tip: Chew on a few seeds post-dinner, or brew a simple fennel tea.

The holiday season is more than indulgence; it's also an opportunity to embrace the health benefits of the spices that define this time of year. So, the next time you're whipping up a holiday meal or sipping on a festive drink, take a moment to savor the flavors and wellness these spices bring to your table.

​As the holiday season approaches, we often anticipate the delicious meals and treats accompanying these festive times. Here are some ingredients that are nutritious & delicious, and don't forget scrumptious to add to the menu during the holiday season. 

The vibrant colors of fall leaves and the refreshing chill in the air make us all want to cozy up with a warm drink. Let's explore a list of healthy, warm drinks you can sip to keep the cold at bay while nourishing your body.

1. Turmeric Golden Milk:
Benefits: Turmeric, with its active ingredient curcumin, offers many health benefits, from anti-inflammatory properties to aiding digestion.
How to make: Blend warm milk, almond or coconut milk, a pinch of black pepper, half a teaspoon of turmeric powder, a touch of raw honey or pure maple syrup, and a sprinkle of cinnamon. Serve warm.

2. Ginger Tea:
Benefits: Ginger can help reduce muscle pain, lower blood sugars, and treat indigestion.
How to make: Slice fresh ginger and boil it in water for 10 minutes. Strain and serve. Add honey or lemon for additional flavor.

3. Cacao Hot Chocolate:
Benefits: Raw cacao is packed with antioxidants and can help improve mood.
How to make: Mix raw cacao powder with warm milk, almond, or oat milk. Sweeten with a dash of maple syrup or honey. Top with a sprinkle of cinnamon or cacao nibs for some crunch.

4. Chai Latte:
Benefits: The spices in chai, such as cardamom, ginger, and cloves, are known for their antioxidant properties and ability to aid digestion.
How to make: Brew strong black tea with spices, including cardamom pods, cloves, cinnamon sticks, and fresh ginger. Add warm milk of choice and a touch of honey or maple syrup.

5. Bone Broth:
Benefits: Rich in vitamins and minerals, bone broth can aid digestion, support joint health, and boost the immune system.
How to make: Slow-cook bones (chicken, beef, or fish) with water, a splash of apple cider vinegar, and your choice of herbs and veggies for 12-24 hours. Strain and serve.

6. Matcha Latte:
Benefits: Matcha is rich in antioxidants, boosts metabolism, and can enhance mood and concentration.
How to make: Whisk together hot water and matcha powder until frothy. Top off with warm milk of your choice. Add a touch of honey or maple syrup if desired.

7. Herbal Teas:
Benefits: From chamomile's calming properties to peppermint's ability to soothe digestion, there's an herbal tea for every health concern.
How to make: Select your preferred herbal tea bag, steep in hot water for 5-10 minutes, and enjoy. Feel free to add a touch of honey, lemon, or fresh herbs to elevate the flavor.

Not only do they provide comfort and warmth, but they also come packed with a range of health benefits. So, as the days get shorter and the nights cooler, warm up with one (or more!) of these delightful, nutritious & delicious drinks.

Autumn is a season of transition, a period where we naturally crave warmth and comfort. And what could be more comforting than a bowl of steaming soup?

I've always championed the cause of nutritious, hearty meals, especially during the colder months. Soups, in particular, offer a delightful way to consume a range of nutrients while indulging in the seasonal produce that autumn generously provides.

Here are some of Coach Jenny's favorite healthy options

1. Butternut Squash and Ginger Soup

​Why It's Healthy: Butternut squash is a fantastic vitamin A and fiber source. Paired with ginger, known for its anti-inflammatory properties, this soup is both a flavor powerhouse and an immunity booster.
​
Ingredients: 
1 medium butternut squash, peeled and cubed 
1-inch fresh ginger, minced 
1 medium onion, chopped 
4 cups vegetable broth 
2 tbsp. olive oil 
Salt, pepper, and a dash of nutmeg

Instructions: 
In a large pot, heat olive oil over medium heat. Add onions and ginger and sauté until translucent. Add the butternut squash cubes and sauté for 5 minutes. Pour in the vegetable broth and bring to a boil. Lower the heat and let it simmer until the squash is tender. Blend the soup using an immersion blender or countertop blender until smooth. Season with salt, pepper, and nutmeg. Serve warm. ​

2. Creamy Pumpkin and White Bean Soup

Why It's Healthy: Pumpkins are not just for carving. They're packed with potassium and beta-carotene. Adding white beans introduces protein and iron, making this a balanced meal option.

Ingredients: 
2 cups pumpkin puree 
1 can (15 oz) cannellini beans, drained and rinsed 
1 medium onion, chopped 
2 cloves garlic, minced 
4 cups vegetable broth 
1 cup coconut milk 
2 tbsp. olive oil 
Salt, pepper, and a hint of cayenne 
​
Instructions: 
In a pot, heat olive oil and sauté onions and garlic until translucent. Add pumpkin puree, cannellini beans, and vegetable broth. Bring to a boil. Reduce heat and simmer for 15-20 minutes. Blend until smooth, then return to the pot. Stir in coconut milk and season with salt, pepper, and cayenne. Serve warm. 

3. Roasted Red Pepper and Tomato Soup

​Why It's Healthy: Both red bell peppers and tomatoes are rich in vitamin C, crucial for immunity during cold and flu season. With its vibrant hue, this soup is as pleasing to the eye as it is to the palate. 

Ingredients: 
3 red bell peppers, roasted and peeled 
5 medium tomatoes, chopped 
1 medium onion, chopped 
2 cloves garlic, minced 
4 cups vegetable broth 
2 tbsp. olive oil 
Salt, pepper, and a handful of fresh basil, chopped

Instructions: 
In a pot, heat olive oil and sauté onions and garlic. Add roasted red peppers and tomatoes. Pour in the vegetable broth and bring to a boil. Simmer until tomatoes are soft. Blend until smooth, season with salt and pepper, then garnish with fresh basil. 

​4. Sweet Potato and Lentil Soup
​
​Why It's Healthy: Sweet potatoes provide vitamins and antioxidants, while lentils contribute protein and essential amino acids. This soup is a meal in itself, perfect for those brisk fall evenings.

Ingredients: 
2 large sweet potatoes, peeled and cubed 
1 cup lentils, washed and drained 
2 medium carrots, chopped 
1 medium onion, chopped 
4 cups vegetable broth 
2 tbsp. olive oil 
Salt, pepper, and 1 tsp cumin 

Instructions: 
In a pot, heat olive oil and sauté onions and carrots until softened. Add sweet potatoes, lentils, and broth. Bring to a boil. Reduce heat and simmer until sweet potatoes and lentils are tender. Season with salt, pepper, and cumin. Serve warm.

5. Kale and Potato Soup with Sausage

Why It's Healthy: Kale is a nutrient-dense green, offering vitamins K, A, and C. Paired with potatoes for heartiness and lean sausage for protein, it's a well-rounded choice to satiate hunger and keep you warm. 

Ingredients: 
2 cups kale, washed, stemmed, and chopped 
3 medium potatoes, cubed 
1 lb chicken or turkey sausage, sliced 
1 medium onion, chopped 
2 cloves garlic, minced 
4 cups vegetable broth 
2 tbsp. olive oil 
Salt, pepper, and 1 tsp smoked paprika 

Instructions: 
In a pot, heat olive oil and brown the sausage slices. Add onions and garlic, sautéing until translucent. Add potatoes and broth, bringing to a boil. Once potatoes are nearly tender, add kale. Simmer until kale is wilted and potatoes are soft. Season and serve. 

6. Apple and Parsnip Soup

​Why It's Healthy: This slightly sweet, creamy soup is unexpected but delightful. Apples, with their natural sweetness and fiber, complement the nutty taste of parsnips.

Ingredients: 
3 tart apples, peeled, cored, and chopped 
3 parsnips, peeled and chopped
1 medium onion, chopped 
4 cups vegetable broth 
2 tbsp. olive oil 
Salt, pepper, and 1 tsp thyme 

Instructions: 
In a pot, heat olive oil and sauté onions. Add apples and parsnips, followed by the broth. Bring to a boil and simmer until parsnips are tender. Blend until smooth, season, and serve warm. 

By integrating seasonal produce into our meals, we pay homage to the cycle of nature and ensure we're consuming nutrients at their peak. Each spoonful of these soups is a reminder of nature's bounty and its ability to nurture and heal.