Hello, January! A month filled with so much hope, great new goals, maybe some anticipation, and perhaps a bit of anxiety - in other words, a concoction of emotions that make your head spin by the time you are halfway through the month! But do not fret, mother nature has given us a wonderful array of fruits and veggies to make those post-holiday blues go away, while boosting our immune system (and mental health) so colds and viruses can stay away!
seasonal veggies {zones 4-6} - january
Beetroot - a root vegetable, also known as red beet, table beet, garden beet, or just beet. There are numerous types of beetroot - yellow, white, pink, or dark purple. Beetroots are delicious raw but more frequently cooked or pickled; their leaves - known as beet greens - can also be eaten.
Beetroots are packed with essential nutrients and are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. They have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance.
Cabbage - belongs to the Brassica genus of vegetables, which includes broccoli, radishes, and Brussels sprouts. It comes in a variety of shapes and colors, including red, purple, white, and green, and its leaves can be either crinkled or smooth.
Cabbage is especially high in vitamins C, K and high in potassium. It also contains insoluble fiber, which promotes regular bowel movements. Cabbage may help lower the risk of certain diseases, improve digestion, reduce inflammation and may help lower high blood pressure levels.
Carrots - a crunchy root vegetable, which come in many colors, including yellow, white, orange, red, and purple.
Carrots are a good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. Eating carrots is linked to a reduced risk of cancer and heart disease, as well as improved eye health.
Kohlrabi - a cruciferous vegetable that’s closely related to cabbage. It is usually purple, pale green, or white on the outside, but always white-yellow on the inside. Its leaves, stems, and bulbs can be eaten raw or cooked.
One cup (135 grams) of kohlrabi provides 93% of your daily vitamin C needs. It is also a good source of potassium, fiber, and vitamin B6. Kohlrabi packs nutrients and antioxidants that may support immune health and lower your risk of chronic disease. Also, its fiber content supports a healthy gut microbiome.
Leek - a vegetable related to onions that have a sweet and garlicky flavor. They can be consumed raw or cooked and can be added to a variety of main or side dishes.
Leeks are high in nutrients - magnesium and vitamins A, C, and K; also fiber, copper, vitamin B6, iron, and folate. Leeks contain heart-healthy plant compounds shown to reduce inflammation, cholesterol, blood pressure, the formation of blood clots, and the overall risk of heart disease.
Potatoes - a versatile root vegetable and a staple food in many households. They can be boiled, baked or steamed and consumed with the skin intact.
Potatoes are rich in vitamins, minerals and antioxidants. Studies have linked potatoes and their nutrients to a variety of impressive health benefits, including improved blood sugar control, reduced heart disease risk and higher immunity. Potatoes contain resistant starch, which may help reduce insulin resistance. In turn, this can help improve blood sugar control.
Sweet Potatoes - a root vegetable, usually with orange flesh but also found in other colors, such as white, red, pink, violet, yellow, and purple. They can be eaten boiled, baked, steamed, or fried.
Sweet potatoes are nutritious, high in fiber, very filling, and delicious. Sweet potatoes are an excellent source of beta carotene, vitamin C, and potassium. They are thought to have a variety of benefits, including improved blood sugar regulation and reduced oxidative damage.
Turnip - a root vegetable and member of the cruciferous family. The most common types of turnip are purple, red, or greenish on the outside and have a white-fleshed bulb.
Turnips are rich in vitamins and antioxidants, which may provide anti-inflammatory, anticancer, and antibacterial effects. Turnips can be eaten both cooked or raw, and turnip greens make a great addition to salads.
Parsnip - a root vegetable with a sweet taste similar to carrots, but with a nutty, earthy undertone. They can be mashed, roasted, sautéed, boiled, baked, grilled, or fried and add a rich flavor to many dishes, working especially well in soups, stews, casseroles, gratins, and purees.
Parsnips are a great source of fiber, vitamin C, vitamin K, and folate, as well as other important micronutrients. They are high in antioxidants including vitamin C and polyacetylenes that may prevent oxidative stress and chronic conditions like cancer, diabetes, and heart disease. Parsnips are high in fiber, which can support regularity, improve your digestive health, regulate blood sugar levels, and enhance heart health.
Kale - a cruciferous vegetable, closely related to cabbage, broccoli, cauliflower, collard greens, and Brussels sprouts. There are many different types of kale - with leaves being green or purple, and have either a smooth or curly shape.
Kale is a nutritious food rich in antioxidants, low in calories and contains several important nutrients, including vitamin K, vitamin C, manganese, and beta-carotene, which provide support for eye health, heart health, and more.
Celery root (Celeriac) - a root vegetable closely related to celery, parsley and parsnips. It has a nutty taste and crunchy texture that works especially well in salads. It can also be boiled, roasted, baked or mashed and used in place of potatoes in nearly any recipe.
Celeriac is high in vitamins, especially vitamin K, and nutrients that offer benefits such as protection against certain cancers, improved digestion, as well as heart and bone health.
Sunchokes - a root vegetable, member of the sunflower family. It is mild, sweet, and crunchy, with a nutty taste. Sunchokes can be eaten raw, sliced and served alongside your favorite hummus/ dip, or cooked (they can often be substituted in recipes that call for potatoes and carrots).
Sunchokes are a great source of iron, magnesium, potassium, and calcium. They are super high in fiber and low in carbohydrates.
Onions - are bulb-shaped root vegetable, closely related to chives, garlic, scallions, shallots, and leeks. Commonly used as a flavoring or side dish, onions are a staple food in many cuisines. They can be baked, boiled, grilled, fried, roasted, sautéed, powdered, or eaten raw. Onions vary in size, shape, and color, but the most common types are white, yellow, and red. The taste ranges from mild and sweet to sharp and spicy, depending on the variety and season.
Onions consist mostly of water, carbs, and fiber. Their main fibers, fructans, can feed the friendly bacteria in your gut. Onions contain decent amounts of vitamin C, folate, vitamin B6, and potassium, and are rich antioxidants, which may lower blood sugar levels, improve bone health, and reduce the risk of several types of cancers. It is important to note that colorful varieties, such as yellow or red ones, pack more antioxidants than white ones.
Garlic - a plant in the Allium (onion) family, closely related to onions, shallots, and leeks. Garlic grows in many parts of the world and is a popular ingredient in cooking due to its strong smell and delicious taste. The strong taste of garlic complements most savory dishes, particularly soups, sauces and dressings.
Garlic is rich in vitamin C, vitamin B6, and manganese. It contains antioxidants that can help protect against cognitive decline related to cell damage and aging. This may reduce your risk (or slow the progression) of Alzheimer’s disease and other types of dementia. It is believed that garlic may help prevent and reduce the severity of illnesses like the flu and common cold, it can improve blood pressure and appears to have some benefits for bone health by reducing oxidative stress.
seasonal fruits {zones 4-6} - january
Apples - among the world’s most popular fruits! They grow on the apple tree (Malus domestica), originally from Central Asia, there is a variety of colors and sizes. Usually eaten raw, apples can also be used in various recipes, juices, and drinks.
Apples are high in fiber, vitamin C, and various antioxidants. They are mainly made up of carbs and water, and contain fiber, which moderates blood sugar levels and promotes gut health. Apples may have several benefits, including improved heart health, a lower risk of cancer and diabetes.
Pumpkin - a type of winter squash that is in the same plant family as cucumbers and melons. Technically considered a fruit, since it contains seeds, but in terms of nutrition, it is more like a vegetable. Pumpkins are usually round and orange, although the size, shape, and color can vary depending on the variety. Pumpkins are popular in pies, custards, and muffins, but also work well in savory dishes, such as soups, stews and curries. Pumpkin seeds are also edible - roasted for a crunchy snack or salad topping.
Pumpkins are loaded with a variety of nutrients, including fiber, vitamins, minerals, and antioxidants. Most of the health benefits of pumpkins relate to their content of fiber and micronutrients, including beta carotene and vitamin A. Pumpkin seeds are an excellent source of plant-based fat.
Pears - sweet, bell-shaped fruits that have been enjoyed since ancient times. They can be eaten crisp or soft. You can eat them whole with the skin on or incorporate them into baked goods and main dishes - they are especially delicious when roasted or poached.
Pears are especially rich in folate, vitamin C, copper, and potassium; also a good source of polyphenol antioxidants. Pears offer dietary fiber, including prebiotics, which promotes bowel regularity, constipation relief, and overall digestive health. It is important to note that to get the most fiber from your pear, it should be consumed with the skin on. Beneficial plant compounds in red pears may protect heart health, while those in green pears may promote eye health. Pears may help reduce your risk of type 2 diabetes due to their fiber and anthocyanin contents. They are also rich in potent antioxidants, such as procyanidins and quercetin, that can boost heart health by improving blood pressure and cholesterol. Eating pears regularly may also reduce stroke risk.
Persimmon - orange-colored fruits with a sweet, honey-like flavor. Most popular are the Hachiya (heart-shaped) and Fuyu (tomato-shaped). You can eat persimmons fresh, dried, or cooked. They are also commonly used around the world in jellies, drinks, pies, curries, and puddings.
Persimmons are high in potassium, manganese, and vitamins A, C, and B. They also contain beneficial plant compounds like tannins and flavonoids, which have been linked to benefit heart health by reducing blood pressure, lowering inflammation, and decreasing cholesterol levels.
Pomegranate - round, red fruits, which feature a white inner flesh that’s packed with crunchy, juicy edible seeds called arils.
Pomegranates are high in fiber, vitamins, and minerals, as well as an array of antioxidants that help protect your cells from free radical damage. Pomegranates are associated with numerous health benefits, such as prevention of chronic inflammation associated with disease; anticancer effects, slow tumor growth and spread; may reduce blood pressure, decrease plaque buildup, and reduce chest pain; may help prevent kidney stones; may help fight off potentially harmful bacteria, fungi, and yeasts - particularly germs in the mouth that can cause bad breath and tooth decay; may help protect brain health and prevent Alzheimer’s disease and Parkinson’s disease. Pomegranate arils are also rich in fiber, which serves as fuel for probiotics and helps prevent certain digestive health conditions.
featured winter recipes
A bright, creamy and flavorful soup that will warm you up on the coldest of days and chase away the winter blues! Loaded with all the goodness, this soup is perfect for flu & colds season!