In some popular approaches to seasonal eating, winter is described as the time to store up on heavier, …View Article »
In some popular approaches to seasonal eating, winter is described as the time to store up on heavier, high-calorie foods to help stay warm in the frigid winter weather. But in today’s day and age, this rationale doesn’t often hold up. In fact, not all winter foods need to be high-calorie or unhealthy.
Here is a roundup of fruits and vegetables that will help you make it through the winter season and still be able to maintain your healthy diet.
Leeks. Leeks are rich in disease-fighting phytonutrients, as well as vitamins and minerals, such as vitamins A, B6, C, K, folate and iron. Leeks are also loaded with antioxidant polyphenols, such as kaempferol that are thought to protect the blood vessels. In addition to eating them in the traditional potato and leek winter soups (try our Hearty Potato Leek and Salmon Chowder), you can also add sliced leeks to omelets, salads and rice.
Apples. Apples are high in vitamin C and dietary fiber and are an easy way to fill up for relatively few calories. Carry one with you as a portable snack or use them for a variety of meal ideas. Our Cashew & Apple Salmon Salad has just 250 calories per serving, yet is filling enough to make a complete meal.
Mushrooms. Mushrooms are a great option during the winter months since they have no cholesterol and very low levels of sodium, in addition to being high in vitamin C, iron, potassium and zinc. Add mushrooms to almost any recipe such as pasta, salad or pizza.
Cabbage. Cabbage is high in vitamins C and B6 and also boasts a good amount of magnesium, thiamin and dietary fiber. Serve it as a side dish to your next meal by boiling a head of cabbage in water for 5 to 10 minutes. Be sure to remove the inner core before cooking.
Winter Citrus Fruit. Similar to summer citrus fruits, winter citrus fruits – like mandarin oranges, tangerines, blood oranges and clementines – are high in vitamin C, which helps to boost immunity to fight off colds and flu. Serve them alone as a snack or add them to cottage cheese or your favorite fruit salad.
Squash. Squash is high in vitamins A and C, which help your body’s metabolic functioning. Butternut, spaghetti and acorn squash are readily available during the winter months. Consider trying our Easy Salmon Italiano, which uses spaghetti squash instead of pasta.
Beans (canned or dried). Beans are often called the “workhorse of winter cooking.” You can use them to make baked beans, add to winter soups and stews, or use them in marinated salads.