WELCOME TO DECEMBER — a month filled with joyous celebrations, mouthwatering buffets, and overflowing libations!
With all the sumptuous holiday feasting, we often forget our goal of eating more fruits and vegetables— i.e., “5-A-Day – More Matters.” Also working at cross purposes with this healthy objective is the fact that summer’s bounty of fruits and veggies has come and gone.
Still, there are plenty of delicious and nutritious seasonal delights to be had. So go ahead and load up your holiday dishes with the best of the season. However, don’t think you need to limit yourself to the traditional offerings of apples and carrots. Look beyond them for lower-profile in-season fruits and vegetables. Hunt down unique tastes and nutritional payload.
As you search for seasonal delicacies, remember to “eat the rainbow”—choose pomegranates, pears, clementines, mandarin oranges, grapefruits, and other citrus fruits. Buy them by the boxful!
This is also a great time for brassicas, such as cauliflower, Brussels sprouts, cabbage, kale, and broccoli rabe, not to mention mushrooms, shallots, and sprouts. And don’t forget your root vegetables, such as parsnips, turnips, and beets, as well as winter squashes like butternut.
Not sure how to make any of these into delicious dishes? Look for recipes online. There are so many to choose from, and they range in difficulty from simple to complicated. From soups to meatless entrees to side dishes, you’ll find numerous options that are sure to please. Check out the Fruits and Vegetables – More Matters website, too. I’ve also included a few recipes with this article that I think you and your family will enjoy!
While you’re searching the web and other sources for holiday recipes, it’s important to keep in mind that dishes containing the aforementioned healthy, seasonal items can vary considerably in their degree of overall healthiness depending on the other ingredients they contain. While it’s OK to indulge in some of these options, be sure to do so mindfully and in moderation.
In terms of quantity, aim for three or more fruits per day. That would be one at each meal—breakfast, lunch, snack, and dinner. Choose a vegetable for lunch and one for dinner along with a hearty tossed salad. It’s as easy as that—5+ A Day! Another good visual is the “My Plate” guide, which advises filling half your plate with fruits and veggies at each meal. Fruits and vegetables are naturally low in calories and loaded with vitamins, minerals, antioxidants, and fiber. Furthermore, their natural sweetness may help lessen sugar cravings in a healthier way. So, if you eat more than the minimum, all the better. (Pro tip: consider making two cooked vegetables for dinner so you have leftovers for lunch the next day.)
A visit to any local market will reveal a variety of standout cold-loving vegetables and fruits to enliven your dishes for the holidays and beyond. You can eat better and beat the cold-weather blues with these winter wonders.
It’s no coincidence that the foods in season now are loaded with nutrients we need for the winter. For example, vitamin C from citrus helps our immune system stay strong and fight off colds and the flu. Winter foods also are the ones that “stick to your ribs,” so to speak. Being cold in the winter burns more calories than being hot, which is why we find ourselves making chili, stews, potatoes, and breads.
Don’t be part of the 90% of Americans who do not get their recommended amount of fruit and vegetables per day. Whether you choose fresh (best), frozen, canned, or dried, all these options count towards your goal of eating more fruits and vegetables.
And of course, enjoy the taste of eating seasonally this winter. Happy holidays!
Easy sheet pan roasted curried cauliflower 3 Tbs. olive oil 1 Tbs. yellow curry powder 1 Tbs. lemon juice 1 tsp. salt ½ tsp. ground black pepper 1 lb. cauliflower florets, cut into ½-inch slices.
Preheat oven to 400 degrees. Line a baking sheet with parchment or aluminum foil. Combine oil, curry powder, lemon juice, salt, and pepper in a bowl. Add cauliflower and toss until well coated. Spread cauliflower over the sheet pan. Bake in pre-heated oven for about 25 minutes. Serves 4.
125 calories, 11 gm fat, 617 mg sodium, 7 gm carb, 3gm fiber, 3 gm protein, 34 mg vitamin C.
Fresh cranberry, orange, and apple relish Blend in a food processor until roughly minced: 2 cups fresh washed cranberries, 1 apple sliced and cored, 1 orange sliced with skin on, 1 Tbs. ginger, 2-3 Tbs. honey. Refrigerate overnight for best results.
Laurie Syring, RDN/LD, is Clinical Nutrition Manager at ProMedica Flower Hospital. ✲
