Centegra Healthy Living Institute
877-CENTEGRA (877-236-8347)

Winter fruit and veggie blues

citrus-salad

Are you feeling like you have to load up on heavy starches and fats during the winter because of the lack of produce? The winter months can be an easy time to get off the fruit and vegetable wagon, since there are not as many fresh choices from which to choose. Often, if we do get fruit and vegetables that are not in season, they do not taste nearly as good as when they are in season.

A solution to this problem is to eat what is available right now. There are delicious options available that you may not have even considered:

Fruit
Apples
Coconuts
Dates
Cherimoya
Grapefruit
Oranges
Pear
Persimmons
Pomegranate
Pummelo
Red Currents
Tangerines
Winter Squash
Yams

Vegetables:Belgian Endive
Bok Choy
Brussels Sprouts
Kale
Leeks
Mushrooms
Parsnips
Radicchio
Rutabagas
Sweet Potatoes
Turnips

Balsamic Roasted Brussels Sprouts

Ingredients:

  • Brussels Sprouts
  • Olive Oil
  • Black Pepper
  • Sea Salt
  • Balsamic Vinegar

Directions:

Preheat oven to 375 degrees. Trim the end of the Brussels sprouts. Cut in half lengthwise. Place in a bowl and add just enough olive oil and balsamic vinegar to lightly coat the sprouts (about 1 to 2 tablespoons each per 3 to 4 cups raw vegetables). Add salt and pepper to taste and toss together well.  Place on non-greased baking sheet and roast for 30 minutes, flipping sprouts after about 15 minutes. Enjoy!

Winter Citrus Salad

Ingredients:

  • 3 Oranges, peeled and sectioned
  • 1 Grapefruit, peeled and sections cut away from membrane
  • 2 Tangerines, peeled and sectioned
  • ½ cup chopped walnuts
  • ½ lime, juiced
  • ¼ cup honey

Directions:
Combine orange, tangerine and grapefruit sections with walnuts in a bowl. Squeeze lime over salad; drizzle with honey. Stir to combine.  Enjoy!

Lauren Henke, RD, LDN
Registered dietitian
Centegra Health System
lhenke@centegra.com

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