As we enter into the season of winter, many cultures around the world pay tribute to the shortest day

of the year and the coming of the light. The time-honored observance of the winter solstice is closely tied with nature, the life-giving properties of the sun, family and connection.Traditionally, the food used for the festivities were far from healthy. By adapting the spirit of these gatherings with a modern twist, the festival of peace and light is transformed into a nutritious celebration. To symbolize the darkness and the return of sun-filled days, black, purple, orange and yellow edibles highlight the contemporary winter solstice feast. *(please note, organic is best for all recipes below) Black rice, sesame seeds, and plums along with blueberries are all health-giving additions to the celebratory winter meal. Black and purple foods host a variety of important nutrients. High in iron, antioxidants, and minerals, these foods are not only stunning, but also very healthy. Orange and yellow foods provide a good source of betacarotene, vitamin C, potassium, vitamin B6, niacin and folate along with fiber and omega-3 fatty acids. A simple black rice pilaf is a unique addition to any celebration. Combine cooked rice with a citrus vinaigrette and garnish with segments of fresh mandarin along with roughly chopped pistachios. Black rice is higher than its white counterpart in many essential nutrients such as vitamin B, niacin, vitamin E, calcium, magnesium, iron and zinc. Pistachios add a beneficial boost of antioxidants and mandarines contribute vitamin C. Roasted orange yams and heirloom purple potatoes tossed separately with Himalayan or Celtic sea salt and chopped fresh rosemary creates a striking contrast when presented together on a platter. Purple potatoes are an incredible source of the antioxidant anthocyanin which protects against cancer, cardiovascular disease, and age-related memory loss while enhancing the immune system. Try halves of pitted fresh black plums sprinkled with coconut sugar and broiled for 1-2 minutes, flat-side up. Serve warm with a high-quality, agave sweetened coconut 'ice cream'. Black plums are a good source of flavonoids, a powerful phytochemical that helps prevent cardiovascular disease, cancer, and short-term memory loss. Coconut sugar is a guilt-free, low-glycemic sweetener. A smooth curried pumpkin soup sprinkled with black sesame seeds and sliced green onions yields a colorful combination that brightens the holiday table. Pumpkin is an excellent source of beta-carotene, while turmeric has strong antioxidant properties. Black sesame seeds are an exceptional source of calcium along with protein, phosphorous, iron, and magnesium. For an invigorating winter solstice cocktail, combine one-part chilled pure blueberry

juice, one-part acai berry juice, and one-part soda water. Garnish with fresh blueberries and cranberries skewered on a decorative toothpick. Blueberries contain high levels of antioxidants, vitamin C, manganese, and vitamin E. These healthful berries also help to improve and protect brain function. Acai berries are a nutritional superfood, supplying an abundance of antioxidants while supporting cardiovascular health. Furthermore, frequent consumption of these formidable berries provides protection against cancer. Roasted acorn squash not only imparts a sunny color to the meal, but also has wonderful nutritional benefit. This beautiful vegetable is a good source of beta-carotene which helps support eye and colon health. Roast halves face down on a cookie sheet that has been lightly coated with coconut butter until fork tender, about 40 minutes at 375F. When ready to serve, slice each half into 2 wedges. Brush with pure maple syrup and melted coconut butter. Sprinkle with Himalayan or Celtic sea salt and freshly ground nutmeg. Top with unsweetened dried cranberries and finely grated orange zest. As in the past, the feast of the winter solstice creates a joyful space for family, friends, and community to build connection along with meaning. Delight in a contemporary version of this tradition while encouraging a healthful good time.

Sources for this article: Hayley Nichols, "Celebrating Winter Solstice", November 2, 2008, Suite 101. Retrieved on December 2, 2010 from: http://www.suite101.com/content/celebrating-wintersolstice-a76304 Johanna Bailey, "Winter Solstice. How and Why the Darkest Day of the Year is Celebrated", December 21, 2009, Suite 101. Retrieved on December 2, 2010 from:http://www.suite101.com/content/winter-solstice-a181797 Navindra P Seeram, "Berry Fruits for Cancer Prevention: Current Status and Future Prospects", 2008, Journal of Agricultural and Food Chemistry. 56(3), pp 630-635 Alexander G. Schauss, Xianli Wu, Ronald L. Prior, Boxin Ou, Dejian Huang, John Owens, Amit Agarwal, Gitte S. Jensen, Aaron N. Hart, Edward Shanbrom, "Antioxidant Capacity and Other Bioactivities of the Freeze-Dried Amazonian Palm Berry, Euterpe oleraceae Mart. (Acai)", 2006, Journal of Agricultural and Food Chemistry. 54(22), pp 8604-8610 "Black Sesame Seeds (hei zhi ma)", Naturopathy Digest. Retrieved on December 6, 2010 from, http://www.naturopathydigest.com/nutrition_herbs/herbs/black_sesame_seeds.php

Melanie Grimes, "Purple Foods Promote Health and Anti-Aging," November 13, 2009, Natural News. Retrieved on December 4, 2010, from http://www.naturalnews.com/027477_berries_health_foods.html Valli, "Black Power: 8 Black-Colored Foods & Their Health Benefits", January 22, 2008, Trifter. Retrieved on December 6, 2010 from, http://trifter.com/practical-travel/worldcuisine/black-power-8-black-colored-foods-their-health-benefits/ "Squash, winter", The George Mateljan Foundation. Retrieved on December 6, 2010 from, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=63 "Pistachios offer multiple health benefits", Thursday, May 20, 2010, Penn State Live. Retrieved on December 7, 2010 from, http://live.psu.edu/story/46857 Sharon Palmer, "Healthy purple potatoes packed with antioxidants", November 3, 2010, Chicago Tribune.