EAT SEASONALLY! Your Winter List
Eating seasonally. What does this mean for you? To enjoy the full nourishment of food, you must make your menu a seasonal one. In different parts of the world, and even in different regions of one country, seasonal menus can vary. Ensure optimal nourishment in every season.
Each season Whoâ€™s Green provides you with a guide of in-season fruits and vegetables. Make sure to take a look before you head to the grocery store.
*Â Choose a grapefruit that feels heavy for its size
*Â Fruit should give slightly when squeezed.
*Â Look for unblemished peel.
*Â Loaded with vitamin C!
*Â Choose lemons heavy for their size.
*Â Look for unblemished, smooth skin.
* Â Will keep for up to three weeks in the fridge.
*Â Â Great source of vitamin C
*Â Find oranges heavy for their size.
*Â Rind color not necessarily an indication of flavor.
*Â Oranges are also a great source of soluble fiber and folate.
* Â A great source of both vitamin C and fiber.
* Â Try different varieties like Bosc, Anjou, Red, Comice as they taste very different!
* Â Here’s a helpful hint, keep the skin on to get extra nutrients.
*Â Â A kid-friendly snack kids LOVE clementines because they are easy to peel, seedless and taste so sweet!
*Â Â A great source of vitamin C and a good alternative to traditional desserts.
*Â Â If you haven’t tried this interesting fruit yet, try something new!
* Â Cut the stalks in 1/2 and place in a pan with water to cover. Simmer until soft. Add sugar and frozen or fresh strawberries to taste. Tastes great over vanilla or plain yogurt or even a little ice cream!
* Â Since rhubarb leaves contain poisonous substances, never eat it raw. Always be sure to cook it well.
*Â Buy radishes with green tops attached for freshness.
*Â Remove tops as soon as you get home.
*Â Store up to two weeks in refrigerator.
*Â Look for smaller rutabegas, as they will be sweeter.
*Â Check for an unblemished skin.
*Â Â Select turnips smaller than three inches in diameter.
*Â Â Store in a plastic bag up to one week in refrigerator.
Greens: Mustard, Turnip, Watercress, Spinach
* Â Great source of vitamins A, C, folate and fiber.
* Â Add chopped greens to vegetable soup or try mixing greens into your typical salad
*Â Look for dark green leaves (may have tinges of purple).
*Â Find kale with sturdy stems.
*Â Do not store longer than a week.
*Â The smaller the leek, the more tender.
*Â Can be stored up to a week in the refrigerator.
Broccoli, Cauliflower, Brussels Sprouts
*Â These cruciferous powerhouses are loaded with vitamins and disease-fighting antioxidants
*Â Want a quick snack? Try tossing the veggies with a little olive oil and roasting in a 450-degree oven for 15-20 minutes.
Sweet potatoes and winter squash
*Â Great source of vitamin A and fiber
*Â Acorn or butternut squash can be a nice alternative to white potatoes for dinner. Split the squash in 1/2, scrape out the seeds and bake in a shallow pan with a 1/2 inch of water flesh side down for 30-40 minutes in aÂ Â Â 350-degree oven. Top with a little light butter spread and a sprinkling of brown sugar.
Chinese (Savoy) Cabbage
* Packed with vitamin C!
*Â For a little added flavor, add chopped cabbage to minestrone or vegetable soups, or mix into a tossed salad and top it off with a ginger dressing.
Haas Avocado (can be classified as either a vegetable or fruit)
*Â A great source of heart-healthy fats, plus vitamins A and C, potassium and fiber.
*Â Instead of mayonnaise, try adding them to a salad or sandwich.
*Â Another good source of vitamin C
*Â Fennel has a slightly licorice taste, so it’s a good flavor enhancer in pasta sauces, cole slaw and any Waldorf salad. Thinly slice the white base and leave off the feather-like stalk.
*Â Fresh chestnuts may be stored in the refrigerator for up to one week