BY LIZZY BRISKIN
Eat your veggies before the main dish: A recent review of studies suggests that beginning a meal with fiber-rich foods, then moving to protein or carbohydrates can help stabilize blood sugar so you avoid a spike and crash after eating. Get started with the vegetable dishes above!
SOURCE: NUTRIENTS
Add a fruit salad to your holiday menu— and use plenty of berries. Research shows that berries are packed with polyphenols (antioxidants from plants) that boost our cardiovascular, gastrointestinal, nervous and immune systems. Plus they make the table look festive!
SOURCE: MOLECULES
Many mushroom varieties have anti-inflammatory benefits, but oyster mushrooms deserve some extra credit: They’re one of the best sources of ergothioneine, a powerful antioxidant that may help reduce the risk of heart disease. Use them in the frittata on page 104.
SOURCE: INTERNATIONAL JOURNAL OF MOLECULAR SCIENCE
Chicken soup is good for the soul, and for the body too: According to new research, a bowl of this superfood can help reduce symptoms of respiratory illnesses like a cold or flu. Try our version on page 103—it’s super soothing and topped with chiles and avocado.
SOURCE: AMERICAN COLLEGE OF CHEST PHYSICIANS
Holiday feasts might be better for you than you think: Recent studies show that enjoying meals with loved ones can reduce stress and actually help you make healthier choices!
MUSHROOMS: GETTY IMAGES.