This year, and every year, I have so much to be thankful for---a healthy body, a fridge full of food and the opportunity to see one of my life dreams literally built before my eyes--- the Good Food Gardens.

As I'm counting my blessings, I don’t care to count the pounds of butter or quarts of cream that go into the Thanksgiving meal for my family of 12 (My husband, my Mom and Dad, my three siblings, their spouses and kids) at our family home in Rockford, IL. It’s not a day for discussing RDA (Recommended Daily Allowances)!

But if there is one thing I’m good at, it's looking at the bright side. So I'll be the first to tell you that despite its downfalls (calories and cholesterol, to name a few), the traditional thanksgiving table is also loaded with nutrients.

Here’s a lineup of the good stuff you may find at your holiday table.  

Fresh Cranberries: Low in calories, high in vitamin C, and known to promote urinary health, new studies show cranberries may also promote gastrointestinal and oral health, lower LDL (bad) and raise HDL (good) cholesterol, and aid in Cancer prevention.

Sweet potatoes: These little sweeties are off the chart for Vitamin A, and also include dozens of other valuable nutrients like vitamin C, vitamin B6, magnese, copper, fiber, potassium and iron.

Pecans: Most heralded for their protein, energy producing carbohydrates and healthy fats, pecans also contain iron, calcium, vitamins A, B, and C, potassium and phosphorous.

Potatoes: Vitamin C, B6, copper and potassium are all good reasons to have a heaping helping of potatoes, preferably with the skin on. Easy on the butter and salt!

Green beans: The abundant list of vitamins in green beans—from abundant Vitamin K, to Vitamins A, B1, B2 and C—and nutrients—magnese, potassium, folate, iron, copper and calcium, to name a few— is enough to be thankful for on its own. And those little green pods also host protein, omega 3s and very few calories.

Whatever is on your holiday table, just go easy. Too much of a good thing is still too much! That goes for cooking time too—don’t let those nutrients get lost in translation!

Happy Thanksgiving!

Good Food is all about fresh, seasonal, and local foods, but as investment banks tumble and my garden is about to hibernate for the winter, my pantry earns a new place in my kitchen. Here are five healthy pantry staples I’m finding new love for as they keep my kitchen in business and my body at its best!

•    Nuts and Nut Butters: Packed with protein and vitamins, nuts make healthy snacks by the handful, but are also great tossed in salads, into trail mixes and on top of weekend waffles. Natural nut butters have many of the same health benefits as whole nuts (watch out for extra sugar), and can become a toast-topper that sticks with you all morning long.

•    A nutty, seeded, Whole-Grain Bread (like Ezekiel 4:17 brand): This staple can be quickly transformed into the base for sandwiches, croutons for soups and salads, crostini, or French toast. Look for 100% whole-wheat flour in the ingredient list and breads without corn syrup.

•    Extra Virgin Olive Oil: Full of healthy fats, olive oil gives everything from toast to canned tuna a healthy glisten and great flavor. Paired with a little vinegar it can turn anything from canned corn to whole wheat pasta into a perfect salad or side

•    Popcorn: The perfect healthy snack food, plain popcorn is whole-grain even your kids won’t mind munching on. Pop up a bowl of the plain stuff and season it yourself – the “butter” flavoring is anything but!

•    Low-Sodium, Organic Chicken Stock: Chicken stock can quickly become your favorite soup or stew with freshly chopped vegetables, pastas and orzo, or canned beans. A simple, satisfying solution for supper on the fly!

•    Canned tuna, sardines or anchovies: Pick your pleasure, these fish are packed with flavor and lean proteins, and sardines and anchovies deliver a healthy dose of Omega 3s.