By Laurel Leicht for Life by DailyBurn
This time of year, when holiday treats and comfort food are the standard fare, it almost starts to feel like fruits and vegetables are nonexistent. The produce section at your grocery store is still packed with fresh options, of course, but the best ones to grab this time of year aren't necessarily your typical favorites. "Don't only go for produce that's specifically harvested in the spring, summer or fall, like berries and bell peppers," advises Sara Haas, RDN, spokesperson for the Academy of Nutrition and Dietetics. "Many fruits and vegetables peak during colder months and offer nutrients that are quite beneficial to your health." You'll also save money by choosing foods that are currently in season. Read on for our top picks of healthy winter produce, plus ways to cook and eat it to retain the most nutrients possible.
"Root vegetables are typically pretty hardy, so it's perhaps more of a challenge to destroy some of its nutritional benefits with cooking," says Haas. She recommends adding them to soups and stews. When the veggies break down and release nutrients, they'll be leached right into the cooking liquid, so you’ll still end up consuming them. Roasting them is another good option; toss them in olive oil first to help your body absorb their fat-soluble vitamins (like A, D, E and K). Or, combine the turnips with other root veggies in this Root Vegetable Salad with Miso Dressing.
Haas recommends slicing and sautéing it slowly over low heat until it’s softened and slightly sweet; then add the caramelized fennel to a turkey burger or steak. For a quick but impressive dish, you can also add raw slices to this Fall Kale Salad Recipe.
Roast them with olive oil, salt and pepper to retain their nutrients and help you absorb the vitamin A. Enjoy the roasted veggies plain or add apples, cranberries and walnuts for this Winter Brussels Sprouts Salad.
For a nutrient-packed alternative to potato chips, Haas recommends coating the kale leaves with a little olive oil and baking them into kale chips. Sick of your usual salad? Toss the greens with feta cheese, pomegranate seeds, sliced almonds and balsamic vinaigrette. Or, sauté them with cumin and add to tacos.
Eat these fruits on their own or try making this Orange and Fennel Salad.
Eat the seeds plain or as a topping for low-fat yogurt. Strain them into a juice and heat it to reduce it into a glaze for pork or poultry, suggests Haas. Or, sprinkle the seeds onto hearty hot cereals, like oatmeal or quinoa.
You of course don’t have to steer clear of produce that isn’t technically in season, but Haas recommends shopping for those -- berries, corn, green beans and peppers in particular -- in the frozen section. They’ll be less expensive than their fresh varieties and will possibly pack in more health benefits because "they're typically harvested at their peak and frozen immediately to retain nutrients," she says.
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