Christmas is often a time for indulgence, but thanks to the sheer nature of a Christmas Day roast, it is also the perfect opportunity to pack in the vegetables to counter-balance the chocolate. And according to Amy Dowden’s nutritionist, Abi Owens, there is one Christmas speciality that really packs a punch when it comes to superfoods.
Abi, a nutritionist and founder of thegoodnessguide, worked with Strictly Come Dancing’s Amy Dowden to get her back to the competition this year. Amy described working with Abi as “life-changing” in supporting her through her health struggles.
Last year Amy revealed that she had stage-three breast cancer. She underwent chemotherapy and a mastectomy before returning to the show this Autumn. However, in the past Amy has been very open about her health struggle with crohn’s disease. Crohn’s disease is a chronic, inflammatory bowel disease and causes pain and several other symptoms. While diet alone is not a fix, following a healthy routine can help those who suffer with the condition.
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If you want to give your health a boost this Christmas, Abi has created an incredible recipe packed with superfoods to include in your Christmas dinner. But what exactly is a superfood?
Abi said: “Put simply, a ‘superfood’ is a nutritionally dense food that is typically high in essential nutrients. The good news is, it’s super easy to serve them up as part of your Christmas dinner! Some superfoods can boost your immune system which is essential this time of year, improve heart health, and reduce inflammation which is especially important for your gut health.”
Referring to one particular food, she added: “This spiced cranberry relish is more than just a festive favourite – it’s also packed with nutritional benefits. Loaded with antioxidants, vitamins, and anti-inflammatory spices, this dish offers a healthier twist to traditional cranberry sauce. Whether you’re serving it alongside roast turkey or spreading it on sandwiches, this relish will elevate your Christmas table while supporting your health.” For the latest health and Covid news, sign up to our newsletter here
Here is Abi’s step by step guide to a superfood cranberry relish:
Recipe: Spiced Cranberry Relish
Ingredients (Serves 6–8)
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300g fresh or frozen cranberries
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Juice and zest of 1 orange
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1 small apple, grated (with skin for extra fibre)
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2 tbsp honey or maple syrup (adjust sweetness to taste)
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½ tsp ground cinnamon
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¼ tsp ground ginger
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Pinch of ground cloves
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1 tbsp apple cider vinegar (for tang and digestive support)
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30g chopped walnuts (optional, for crunch)
Method
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In a medium saucepan, combine the cranberries, orange juice and zest, grated apple, honey or maple syrup, and spices (cinnamon, ginger, cloves). Stir well to mix.
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Place the pan over medium heat and bring the mixture to a simmer. Cook for 20-22 minutes, stirring occasionally, until the cranberries burst and the relish thickens.
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Stir in the apple cider vinegar for a tangy kick. If desired, fold in the chopped pecans or walnuts for added texture and healthy fats.
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Let the relish cool to room temperature, then transfer to a serving bowl or airtight container. It keeps well in the fridge for up to a week, making it an excellent make-ahead dish.
Health Benefits
1. Rich in Antioxidants
Cranberries are packed with polyphenols, including proanthocyanidins, which help reduce oxidative stress and support urinary tract health. These antioxidants can also help combat inflammation and boost immune function during the colder months.
2. Gut-Friendly Ingredients
Apple cider vinegar aids digestion by promoting healthy stomach acid levels, while the fibre from the apple supports gut health and regularity.
4. Anti-Inflammatory Spices
Cinnamon, ginger, and cloves are potent anti-inflammatory agents. They not only add a warming festive flavour but also help stabilise blood sugar levels and soothe digestion.