Food For Thought: A Thanksgiving Dish You Will Relish

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When planning a Thanksgiving dinner, many cooks focus on the turkey and stuffing, perhaps the vegetable and potatoes. But when it comes to the cranberry sauce they default to the simplicity of opening a can. What the cook may not realize is that preparing a unique and delicious cranberry relish can make the cook the talk of the dinner table.

This year, why not treat your dinner guests to a fresher, more scrumptious and healthy version of that same of cranberry sauce? After all, this is the peak of cranberry season!
“No Bake Cranberry Relish” is easy and quick to prepare, and gives you a fun new way to serve cranberries. It’s crunchy and fresh tangy taste will no doubt have everyone talking!

Cranberry Relish Ingredients:

12 oz fresh or frozen Cranberries
1 medium ORGANIC apple, chopped
1 ORGANIC medium pear, chopped
Half cup RAW honey
1 TBS horseradish


Chop cranberries very fine. A food processor may be used
Chop the apple and pear into ½ inch cubes
Combine all ingredients and mix well

(Recipe from The World’s Healthiest Foods)

Since pear and apples are heavily sprayed with pesticides, make sure and buy organic!

When choosing horseradish, choose pure horseradish made with only salt and/or vinegar as opposed to the commercial brands that contain harmful high fructose corn syrup. I like Gold’s brand found at Whole Foods.

Health Benefits:

This recipe has so many healthy ingredients to nourish your friends and family and since this is a raw recipe, there is no damage to nutrients from heat or processing.

Everyone knows that cranberries help prevent urinary tract infection, but they can also prevent kidney stone formation and they also promote gastrointestinal and heart health. Cranberries are also low in calories, ½ cup is on 23 calories, and they contain five times the antioxidants of broccoli. The phytonutrients found specifically in the cranberry can protect against macular degeneration and breast cancer. According to a study published in Cancer Letter, cranberry phytonutrients can cause cancer cells to kill themselves off and shut down their ability to multiply. And, if that isn’t enough to make you thrilled to be enjoying cranberries this Thanksgiving, you’ll be happy to know that drinking the juice, or eating the whole berry, benefits the heart because research has shown that the cranberry lowers LDL cholesterol while increasing the more beneficial HDL cholesterol.

Packed full of antioxidants that prevent damage to cells, pears promote heart health.
Additionally, pears protect the oxidation of LDL cholesterol and also lower cholesterol. Pears are also a good source of fiber and they promote digestive health, which may come in handy after a big Thanksgiving meal! Oh, and pears are low in calories; one pear is 98 calories.

Apples are also hearth healthy and contain two types of fiber; the insoluble fiber binds to LDL cholesterol and moves it out of the body while the soluble fiber lowers the production of LDL by the liver. Apples also contain potent antioxidants such as Quercetin and Vitamin C. These prevent free-radical damage that promotes heart disease.

Oh, and the two fibers in apples relieve constipation, which can also follow a really big Thanksgiving meal!

Raw honey is loaded with amylases; enzymes that help us digest carbohydrates. Raw honey doesn’t upset blood sugar levels like table sugar does.

When horseradish is cut it releases a strong chemical called allylisothiocyanate, which protects against food borne illness. It protects against Listeria, E. Coli, and Staphylococcus aureus. Horseradish is also a cholagogue, an agent that increases bile thereby promoting a healthy gallbladder and improving digestion. Increasing bile production also helps us digest fats and oils.

So, as you can see, by serving No Bake Cranberry Relish you are giving your Thanksgiving guests a holiday gift… the gift of health!

Thanks to George Mateljan, author of The World’s Healthiest Foods, for this wonderful recipe!

Karen Roth, MS, NC holds a Masters of Science degree in Holistic Nutrition and is an author, and active member of the National Association of Nutritional Professionals, the American Holistic Health Association and the Menopause Type Network®. Contact Karen Roth at 818-400-5410 or visit

About Karen Roth

Hi. My name is Karen Roth, and I’m a Holistic Nutritionist. Okay, I know what you’re thinking… quick, hide the food; the snack police is here! No need to panic. I describe myself as a “practical” nutritionist, one who doesn’t go to extremes one way or the other and understands that life is challenging enough without having to torture yourself by cutting out many of the things you enjoy. Most of us have limited time to shop for food and to cook healthier meals. And a one-size-fits-all approach does not work when it comes to what and how we all eat. Trust me, I get it.

In my early years out of college when I was bartending, my eating and drinking habits were anything but healthy. But, then you grow up and start thinking about the bigger picture and listening more to what your body is telling you. My pre-nutritionist days were on the corporate treadmill where stress and snacking at the desk was part of my daily routine. Never enough hours in the day and proper eating was always at the bottom of my list.

It wasn’t until I broke my jaw in a freak accident that my food life really changed. When you’re wired shut for two months and denied the food you need for your very existence, you begin to look at the world a little differently. When I healed myself, primarily by creating my own foods I could sip through a straw, I decided to pursue something that was always of interest to me… nutrition. Pulling the plug on the corporate treadmill, I went back to school for three years to get my Masters Degree in Holistic Nutrition. I then opened a practice in Valencia, California, and I’m pleased to say that over the years I have helped so many people improve the quality of their lives by helping them make simple changes in their diets and lifestyle.

Eating healthy doesn’t have to be time-consuming or tasteless, and it is my intention to bring you practical tips each week on how to fit in nutrition one bite at a time. In addition to being practical, I’m also positive so you don’t have to worry that I am going to be Debby Downer and tell you that everything you put in your mouth is going to kill you. Instead, I will offer you easy to implement, simple strategies to help you improve your health. I’ll be introducing new foods (that taste good – because I don’t eat anything that tastes like sawdust or is unappetizing) and new habits that are realistic. I hope you’ll join me as a regular reader and together we’ll build the healthier you with FOOD FOR THOUGHT.

(Karen Roth, MS, NC is a graduate of Hawthorn University’s Master of Science in Holistic Nutrition training program. She helps her clients to take control of their health with foods choices that best support their specific health condition and specific metabolic type and believes that every ill health condition can benefit and possibly improve from a solid foundation of healthy foods choices. Visit her website at