These foods are at their best during the winter months. They provide maximized flavor, nutrition, and value with every bite!
- Butternut Squash
Winter squashes such as butternut squash are low in calories yet loaded with essential nutrients such as vitamins A and E, as well as micronutrients potassium and manganese. The most common way to prepare butternut squash is roasting. To do this, simply cut the squash lengthwise, remove seeds, brush with oil, place flesh side down on a foil lined baking sheet and roast at 400 for 45 min. The sweet and nutty flavor of this squash also makes it a wonderful addition to soups and stews.
- Kale
This dark, leafy green vegetable is packed with nutrition. It is a fantastic source of vitamins K, A, and C. Kale is also a great source of dietary iron. Surprisingly, kale holds more iron per calorie than beef! Try sautéing or steaming with a little garlic and lemon for a tasty side dish.
- Chestnuts
Chestnuts are a traditional holiday food most commonly enjoyed in the northern hemisphere. Who hasn’t heard the song, “Chestnuts Roasting on an Open Fire?” Unlike most tree nuts, chestnuts are high in starch and low in protein and fat. Nevertheless, they are still great sources of essential vitamins and minerals such as iron, calcium and zinc. This sweet and flavorful nut can be enjoyed boiled or roasted. If roasting, make sure to cut a few incisions on the dome-side to prevent from bursting. They make a tasty addition to poultry stuffing and casseroles.
- Blood Oranges
The blood orange is a variety of citrus fruit characterized by a deep red colored flesh. The color is the result of anthocyanins, a family of antioxidants commonly found in dark berries and other fruits, but not often found in other citrus fruits. Just as other citrus fruits, blood oranges are an excellent source of vitamin C and fiber. This sweet, yet slightly tart, fruit makes a wonderful addition to salads or can be enjoyed on its own as a snack.
