 5 Winter Foods You Should Eat More OftenIf you think that the winter months don’t bring much in the way of fresh, seasonal produce, you’re in for a surprise. There are actually a number of fruits and vegetables that can withstand the cold weather. In fact, some of them thrive especially well when conditions are at their worst. And these winter fruits and veggies not only taste great, they’re also great for you. To help introduce you to what’s in season right now, we’ve picked out five of our favorite winter produce picks.Turnip Greens Don’t let the name fool you: these greens aren’t green at all. Turnip greens are actually the purple-colored leaves of the turnip root, and they’re as nutritious as they are colorful. For starters, they’re an excellent source of joint-healthy Vitamin A, C and E. Vitamin A is important for the synovial membrane that lines the joints, while the antioxidant effects of Vitamin C and Vitamin E help to guard against free radical damage, which can worsen joint discomfort. Turnip greens are also rich in bone-building calcium and heart-healthy fiber. When shopping, look for greens that are fresh and colorful, with a crisp, plump appearance. Before preparing them, remove the stems and wash the leaves a few times by swishing them in a bowl of lukewarm water. Then simply steam or sauté them and season them lightly. Or try adding them to one of your favorite winter soups. Mushrooms They come in a seemingly endless variety, some edible and some not. Since it’s hard to tell the poisonous ones from the safe ones out in the wild, you’re better off just sticking with the ones you find in the grocery store or at the farmer’s market. In addition to being a great source of fiber, mushrooms are packed with potassium and copper, two nutrients that support heart health. They’re also rich in selenium, an antioxidant that can help guard against free radical damage throughout the body. To find the freshest mushrooms, look for firm, spongy caps and avoid mushrooms that are wet. To keep them fresh longer, handle them gently and store them uncut inside a paper bag in the refrigerator for up to a week. Just be sure to clean them thoroughly before using them. Since mushrooms can be prepared any number of ways, they’re almost as versatile as they are plentiful. Parsnips This root vegetable looks a bit like a carrot, but it has a stronger flavor and a paler, golden-beige color. Parsnips are part of the same family as celery, carrots and parsley, and are nutritionally similar to potatoes, but with fewer calories. They’re rich in soluble fiber, which supports healthy cholesterol levels and aids in proper digestion. Plus, they’re a good source of heart-healthy folic acid and potassium. Parsnips are easiest to find in winter and early spring. And since their flavor only develops fully when they’re exposed to temperatures that are near freezing, they’re best when they’re harvested in the wintertime. When shopping, look for parsnips that are smooth and firm, without any visible blemishes. Parsnips that are small or medium in size tend to have the best flavor because they’re usually more tender and less fibrous. If there are any greens still attached, you should cut them off before refrigerating or they’ll draw moisture from the root. After that, they should keep for several weeks in the refrigerator. Before preparing parsnips, scrub them thoroughly and trim off the ends. To develop their sweet flavor, roast them in the oven or steam them and then prepare them like mashed potatoes. They also make a great addition to winter soups and stews. Broccoli Broccoli is a member of the cabbage family and is closely related to cauliflower. While this nutritious cruciferous veggie is available all year long, it’s best to buy it in the wintertime when it’s at its peak. So what makes broccoli so good for you? For one, it’s an excellent source of immunity-boosting, free radical-fighting Vitamin C, which may help fend off future joint damage. Other nutrients in broccoli that support joint health include omega-3s and Vitamin E. But that’s just the beginning. Broccoli is also rich in Vitamin K, Vitamin A, folate and fiber. Its calcium content helps support strong bones, and all that Vitamin C we mentioned aids in calcium absorption. Plus, broccoli contains phytonutrients, which help the body to expel harmful compounds, along with flavonoids, which support heart health. Broccoli only keeps for a few days in the refrigerator, so it’s best to buy it shortly before you plan to use it. When selecting broccoli, look for firm stalks, green color throughout and buds that are tightly closed. Always wash it thoroughly and remove the tough stems and outer leaves before preparing. Broccoli can be eaten raw, either as crudités or in salads. If you prefer broccoli cooked, just make sure it doesn’t lose its bright green color as it cooks or it will start to lose its flavor. Pears This member of the rose family boasts a sweet, juicy taste and a crisp texture that’s slightly grainy. Pears can range in color from yellow or green to red or brown and are closely related to apples. And like apples, they have a seeded core. Nutritionally, pears are a good source of Vitamin C and copper, both of which help guard against free radical damage. They’re also rich in fiber, which promotes heart health and supports good digestion. Since pears are quite perishable, they’re usually sold before they’re ripe. Look for pears that are firm, yet not too hard. The skin should be smooth and free of bruises and mold, but don’t worry if it’s speckled with spots. To ripen pears, leave them out at room temperature. When the skin of a pear yields to very slight pressure, it’s ripe. Simply rinse the skin gently and pat dry, and it’s ready to eat. For the most nutrition, leave the skin on; you’ll get more fiber that way. Pears have a fresh, sweet taste that’s great all on its own. Or toss them in your favorite salads for some added flavor and texture. Get Creative These are just some of the many winter fruits and vegetables that are in season right now. For more great ideas, peruse the produce department at your grocery store. You just might discover some new seasonal favorites. And the more variety you get in your diet, the better it is for your health. |
