Local produce and seasonal selection trends are still going strong as we close out 2019. The “Farm to Table” lifestyle is in high demand, even when it comes down to home decor!
One thing that IS unlikely to go out of style anytime soon is the importance of eating plenty of diverse fruits and vegetables. In other words, you’re probably not going to find a dietitian or wellness article that disagrees with this idea.
Selecting seasonal produce can be a fun way to increase variety of taste and nutrients. It’s also a great way to expand your pallet. Let’s unpack some of Winter’s finest fruits and veggies!
From Farm to Table: Healthy Winter Produce
Brussels Sprouts
Brussels sprouts contain large amounts of antioxidants that can protect the body from damaging free radicals. They’ve also come a long way from your aunt’s soggy steamed Brussels sprouts dish that we all remember from holidays long ago.
How to Store: Bag them in your refrigerator for several weeks. Wash and dry just before using. The outer leaves will shrivel and turn brown. Remove those prior to cooking.
How to Use: Half or quarter them, then toss in a bowl with olive or coconut oil. Let your imagination run wild with flavor additions (herbs, spices, nuts, seeds and dried fruits) and roast in a 400 degree oven until the edges are slightly browned and crispy.
Recipe: One of my favorite side dishes is roasted Brussels sprouts tossed with coconut oil, walnuts, a small amount of honey, crushed red pepper flakes, and salt and pepper.
Parsnips
You know those “white carrots” you walk past in the grocery store without much thought? Those little gems have a name – parsnips! Parsnips are a root vegetable with lots of vitamin C, potassium and fiber. They taste slightly sweet and make a nice addition to soups or casseroles.
How to Store: Store them loosely in a bag in your refrigerator for up to three weeks. Wash, dry, cut off the ends and peel (if desired, you can also leave the peel on) just prior to using.
How to Use: Looking for a new version of sweet potato fries? Try using parsnips. Preheat oven to 450 degrees. Slice them in the shape of traditional potato french fries, combining them in a bowl with olive oil (to coat), 1 tablespoon freshly chopped rosemary, 1 large minced garlic clove, salt/pepper and a half teaspoon of ground cumin. Place on a baking sheet in a single layer and roast for 10 minutes. Turn and roast an additional 10-15 minutes.
Radicchio
A leafy vegetable which comes from the chicory family, radicchio is bitter and slightly spicy. It adds a unique crunch and flavor to salads, or you can saute it for a surprising side dish.
How to Store: Keep your radicchio wrapped in plastic in your refrigerator for up to two weeks. You can also wash, shred or finely chop it, then wrap it in a paper towel inside a plastic bag to be sealed in the refrigerator for up to a week. It will be ready to use in salads, soups, stews, sandwiches and much more!
How to Use: Saute over medium heat in olive oil, garlic, salt and pepper until tender to add to a spicy side dish for your next dinner.
Clementines
These portable citrus fruits are typically juicy and sweet with less acid than oranges.
How to Store: Sort through the fruit and remove ones that are already overly ripe, or if it’s begun to rot.
Place in an open container (think a fruit basket). Do not place in a sealed container as this will encourage the spoiling process. Place out of direct sunlight and leave at room temperature for up to seven days. You can also store in the crisper drawer of the refrigerator for one to two weeks.
How to Use: Peel and separate segments – add to kale salad or in the final few minutes of sauteing chicken for a sweet addition to dinner.
Looking for More Ways to Celebrate the Season?
To get the most of this Winter season and these cool, crisp months, CLICK HERE and check out some fun, seasonal activities to get up and get active!
About the Author:
Cassie I. Story, RDN, is a dietitian who has been working with surgical and non-surgical weight-loss patients for the past 15 years. She also educates other healthcare professionals about the unique nutrition needs of weight-loss surgery patients. She has her own food blog, www.WLSDailyPlate.com, which provides recipe inspiration for all members of the family – including those who have had bariatric surgery. She enjoys traveling, hiking and spending time outdoors with her two daughters in Arizona.
