The Best Fruits and Vegetables to Eat This Winter. Sparkly snowflakes, cozy blankets, rich hot chocolate. In colder climates, eating locally through the winter can be downright challenging. But we’re here with some good news: Every meal doesn’t have to revolve around potatoes and onions until April. With a bit of advanced planning and creativity, it’s possible to eat fresh fruits and vegetables with plenty of nutrients and flavor all winter long. Read on to learn about some of the unexpected vitamin- rich cold- weather foods you should stock up on right now.
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Cool Climates. 1. Cabbage. Time to head to the cabbage patch, kid!
This super- healthy, budget- friendly vegetable is a close cousin to other cold- weather favorites like cauliflower, Brussels sprouts, kale, and broccoli Bioactive organosulfur phytochemicals in Brassica oleracea vegetables – a review. Department of Food Science and Technology, New York State Agricultural Experiment Station, Cornell University, Geneva 1. USA. Food and Chemical Toxicology. Jun; 3. 3 (6): 5. Cabbage is loaded with vitamins and minerals (Vitamins C and K and folate, in particular), fiber, antioxidants, and anti- carcinogenic compounds called glucosinolates. Some studies claim that the spherical vegetable can even reduce cholesterol and lower risk of cancer and diabetes Red cabbage (Brassica oleracea) ameliorates diabetic nephropathy in rats.
Department of Biology, Faculty of Science, UAE University, Al- Ain, UAE. Evidence- Based Complementary and Alternative Medicine. September; 5(3): 2.
Physiological effects of cabbage with reference to its potential as a dietary cancer- inhibitor and its use in ancient medicine. Journal of Ethnopharmacology. December; 9(2- 3): 2. Brussels Sprouts. These trendy sprouts are finally getting their turn in the spotlight.
The Brussels sprout, aka cabbage’s mini- me, boasts some of the same health benefits as it’s big bro. Like other cruciferous veggies, Brussels sprouts have high levels of cancer- fighting antioxidants that can protect DNA from oxidative damage Inhibition of oxidative DNA damage in vitro by extracts of brussels sprouts. Zhu C, Poulsen HE, Loft S.
Institute of Public Health, University of Copenhagen, Denmark. Free Radical Research, 2. August; 3. 3(2): 1.
Consumption of Brussels sprouts protects peripheral human lymphocytes agains 2- amino- 1- methyl- 6- phenylimidazo. Hoelzl C, Glatt H, Meinl W, Sontag G, Haidinger G, Kundi M, Simic T, Chakraborty A, Bichler J, Ferk F, Angelis K, Nersesyan A, Knasmuller S. Institute of Cancer Research, Department of Medicine I, Medical University of Vienna, Vienna, Austria. Molecular Nutrition & Food Research, 2.
March; 5. 2(3): 3. The outer leaves will shrivel, so remove them just before cooking your sprouts. How to Eat It: Toss halved sprouts with olive oil and roast until crispy and brown. Top with a light coating of brown butter and sage for a decadent (but still healthy) side dish.
Winter Squash. Get ready to taste the gourdy goodness! Acorn, butternut, kabocha, and delicata squash are all at their prime during the fall and winter. Golden squash flesh is loaded with healthy goodness like carotenoids, Vitamin A, and potassium. Carotenoid composition and vitamin A value of an Argentinian squash (Cucurbita moschata). Gonzalez E, Montenegro MA, Nazareno MA, Lopez de Mishima BA. Instituto de Ciencias Quimicas, Faculdad de Agronomia y Agroindustrias, Universidad Nacional de Santiago del Estero, Santiago del Estero, Republica Argentina. Archivos Latinoamericanos de Nutricion, 2.
December; 5. 1(4): 3. Storage Tips: Even though they seem pretty solid, squash continue to ripen once they’re picked. Slow down the process by storing them in a cool, slightly humid environment (like, say, a basement or cellar). Under the right conditions, squash will keep for up to three months.
How to Eat It: Since squash is healthy, fairly inexpensive, filling, and darn tasty, it’s no wonder there are thousands of awesome recipes for them. Get started with these five delicious dishes. Potatoes. Spuds get a bad rap, but they’re a staple food in many cuisines for good reason. Sure, potatoes are starchy and high on the glycemic index, but they’re also filling, inexpensive, and boast an impressive nutritional profile including potassium, magnesium, folic acid, vitamin C, and even protein Potatoes and human health. Camire ME, Kubow S, Donnelly DJ.
Department of Food Science & Human Nutrition, University of Maine, ME, USA. Critical Reviews in Food Science and Nutrition, 2.
November; 4. 9(1. Gylcemic index of potatoes commonly consumed in North America. Fernandes G, Velangi A, Wolever TM. University of Toronto, Ontario, Canada. Journal of the American Dietetic Association. April; 1. 05(4): 5.
Fancy purple taters may even help lower blood pressure and boost antioxidants. While sweet potatoes are considered a healthier choice (since they’re loaded with beta- carotene, vitamins A and C, and fiber), regular old white spuds are still nutritious as long as you don’t fry . Peak Season: Various varieties of potatoes are available year- round. Storage Tips: Store potatoes in a dark, cool, well- ventilated area for about one month. Keep spuds away from onions and apples.
At room temperature, potatoes will keep for one to two weeks. How to Eat It: Try a healthier take on the classic baked potato bar. Twice- baked spuds stuffed with kale, broccoli, and cheddar make for a tasty and comforting meal. Onions. Ideal for flavoring anything from soup, to grain salads, to pasta, to meat, onions are a year- round kitchen all- star. They might make you cry, but onions are actually pretty healthy Onions – a global benefit to health.
Griffiths G, Trueman L, Crowther T, Thomas B, Smith B. Department of Plant Genetics and Biotechnology, Horticulature Research International, Wellesbourne, UK. Phytotherapy Research.
November; 1. 6(7): 6. The unassuming veggies are low in calories but surprisingly high in vitamin C and fiber.
The oils found in onions can lower LDL (“bad”) cholesterol levels and raise HDL (“good”) cholesterol Dietary garlic and onion reduce the incidence of atherogenic diet- induced cholesterol gallstones in experimental mice. Vidyashankar S, Sambaiah K, Srinivasan K. Department of Biochemistry and Nutrition, Central Food Technological Research, Mysore, India. British Journal of Nutrition. June; 1. 01(1. 1): 1. Peak Season: Various types of onions are available all year round. Storage Tips: Stash onions outside the fridge (they can go soft if refrigerated) in a cool, dry place for several months.
How to Eat It: Saut. Beets. Sweet, earthy, and deep red, beets are pretty unique in the vegetable aisle. Beets contain antioxidants called betalains, which can help fight cancer and other degenerative diseases Betalains- -a new class of dietary cationized antioxidants. Kanner J, Harel S, Granit R. Department of Food Science, Institute of Technology and Storage of Agricultural Products, Agricultural Research Organization, Bet Dagan, Israel.
Nov; 4. 9(1. 1): 5. They’re also rich in vitamins A, B, C as well as potassium and folate Chemoprevention of DMBA- induced UV- B promoted, NOR- 1- induced TPA promoted skin carcinogenesis, and DEN- induced phenobarbital promoted liver tumors in mice by extract of beetroot. Department of Pharmaceutical Sciences, School of Pharmacy, Howard University, Washington DC.
Feb; 4. 7(2): 1. 41- 8. Accumulation and distribution of free folic acid content in red beet (Beta vulgaris L.) Wang M, Goldman IL. Department of Horticulture, University of Wisconsin, Madison WI, Plant foods for human nutrition.
They’re also a natural source of sugar (about nine grams per serving), so those looking to cut down on sweet stuff should take note. Not bad for a bright- red bulb, right? Peak Season: Beets are available early spring through late fall. Storage Tips: Store beet roots in a plastic bag in the refrigerator for up to a month. How to Eat It: Toss roasted beets and carrots with lentils and plenty of fresh herbs and spices to make a hearty, healthy vegetarian main dish. Celeriac. Celeriac is probably the ugly duckling of winter produce. It looks like a misshapen, greenish- white blob covered in little roots.
But beyond the odd exterior, celeriac boasts a tasty, subtle flavor — somewhere between parsley and celery — and a hearty texture. It’s low in calories, high in fiber, and rich in vitamin C (a powerful antioxidant) and phosphorus (which contributes to strong bones and teeth). Peak Season: September through March. Storage Tips: Like other root veggies, celeriac will stay fresh in the fridge for up to a month. How to Eat It: Sub in celeriac for almost any root vegetable. Carrots. Did your mom ever tell you to eat carrots for healthy eyes? Bugs Bunny’s favorite food is loaded with the antioxidant beta- carotene, a compound that converts to vitamin A in the body Orange fruit is more effective than are dark- green, leafy vegetables in increasing serum concentrations of retinol and beta- carotene in schoolchildren in Indonesia.
Division of Human Nutrition and Epidemiology, Wageningen Agricultural University, Netherlands. American Journal of Clinical Nutrition, 1. November; 6. 8(5): 1. Vitamin A is essential for a strong immune system and healthy eyes, skin, and mucus membranes. The orange veggies are also loaded with vitamin C, cyanidins, and lutein, which are all antioxidants. Some studies show that eating carrots can reduce risk of cancer and even prevent cardiovascular disease Both alpha- and beta- carotene, but not tocopherols and vitamin C, are inversely related to 1.
Dutch elderly men. Buijsse B, Feskens EJ, Kwape L, Kok FJ, Kromhout D.
Division of Human Nutrition, Wageningen University, Wageningen, The Netherlands. The Journal of Nutrition, 2. February; 1. 38(2): 3. Turnips and Rutabagas. These purple- and- white bulbs might look like potatoes, but they’re actually related to cabbage, broccoli, and cauliflower.