Monthly Archives: December 2021

2021 Word Of The Year: Illuminate

by Uncategorized

The tradition of a new word

It is mind-boggling to believe that we have arrived at the end of another year.  I find myself astonished to realize that on a number of levels I am standing at yet another cusp in my life.  

Time, of course, is a human linear construct.  But even though I tell myself that I still find myself honoring and responding to the rhythms of the seasons and the shifts that come with the calendar.  

One tradition that for me has become a truly powerful practice is choosing a word of the year.  Just one word that I can call in to be my touchstone, my guiding force.   I find myself referring back to it frequently as I go through the year.  I also find that when I choose a word, all brand new and sparkly at the beginning of the year, it often has unexpected resonance.  I have always found myself astonished by how powerful and impactful the word becomes.  In ways I couldn't even have imagined.

Choosing My Word

Although in some years my word flows to me, choosing just one word is never easy.  This year was no exception.  I was feeling stuck between two words and wound up having a conversation with a friend.  She was helping me noodle out why I was considering the words. Then in the middle of our conversation she mentioned the word illuminate and I felt a resonance that let me know that was the word I had been seeking.

As always I turn to the dictionary to find the meaning of the word.

il·lu·mi·nate - (ĭ-lo͞o′mə-nāt′)

  1. To provide or brighten with light.
  2. To decorate or hang with lights.
  3.  

a. To make understandable; clarify

b. To enlighten intellectually or spiritually; enable to understand: 

  1. To adorn (a page of a book, for example) with ornamental designs, images, or lettering in brilliant colors or precious metals.

I'm drawn to the interpretation of brightening with light, both personally, to seek illumination in a variety of ways, and also for the gift of illuminating a path for others, helping them to understand.  As always I'm intrigued to see how this word will show up in my life for the year ahead.  

Prior Words

Each year as I chose my new word of the year I take a moment to reflect back on the words of prior years.  This year I was introduced to the concept that the words stack on top of each other, creating layers or strata, amplifying and supporting the other words in the list.  I really like that thought and I'm enjoying looking through the journey of the years that these words represent.

I'd like to encourage you to find a word of your own for the year.  If you're looking for a community or for a list of words to choose from, one of my favorite resources is OneWord365.  I'd also encourage you to sit quietly with a nice cup of tea, or have a conversation with a friend, and simply ponder.  Chances are your word will find you.  Then be open to the possibilities that word will bring into your life in the year ahead.

What's your one word?

 

Dietary Changes For Candida Overgrowth

by immune system,

Candida is a yeast-like fungus which can cause a wide range of health issues. It is actually a range of organisms with candida albicans as one of the most prevalent. Many people may experience the symptoms of candida overgrowth without realizing it.

The Effects of Candida Overgrowth

Candida overgrowth, or imbalance in the gut, can be the root cause for a wide range of symptoms which may include:

  • Chronic fatigue
  • Joint and muscle pain
  • Memory loss and concentration issues
  • Brain fog and focus problems
  • Anxiety and depression
  • Mood swings and irritability
  • Gut and digestive issues
  • Recurring vaginal infections
  • Skin and nail infections

While candida is a normal part of our body state, it is typically kept in check by a healthy immune system. When we are out of balance, candida can be very opportunistic and essentially takes over, leading to the issues mentioned above. While some low level imbalances can be treated with over-the-counter medications (such as fluconazole for yeast infections), chronic overgrowth needs to be addressed through dietary changes, nutritional support, and possibly antifungal medications.

Causes of Candida

There are a number of reasons why the body gets out of balance.  Overgrowth can be caused by poor diet, nutritional deficiency, high levels of antibiotics (which kill off not only bad bacteria but beneficial ones as well), certain medications, a weakened immune system, even excessive levels of stress can contribute to an imbalance in the system.  It’s not always easy to pinpoint a specific reason why the overgrowth is happening.

Because the symptoms mimic symptoms of many other health issues it can be challenging to identify. Taking a good look at the combination of symptoms and ruling out other causes is a good way to start identifying if you may have a possible overgrowth. If you’re working with  a nutrition professional they may have tests and tools to help you see if you have an imbalance.

Changing Your Diet

Changing your diet can be a good start when dealing with candida issues. Even if your diet is not the reason why you developed an overgrowth, there are a number of foods which can contribute to the overgrowth once it starts.  Removing those foods from the diet can, in essence, “starve” the candida so that it does not continue to grow and take over your system. 

You’ll want to add foods which are supportive for your system while at the same time removing those foods which feed the candida.

What To Stop Eating

Those foods which contribute to a candida overgrowth situation are those which feed the yeast.  This includes:

  • Dairy products - dairy contains a form of sugar called lactose.  It can also be somewhat inflammatory.  So it’s best to avoid all forms of dairy.  Ghee, or clarified butter, is allowed, but that is the only form of dairy recommended and only if your system can tolerate it. 
  • Fruits - these are a form of sugar
  • Fermented foods - when you have an overgrowth you don’t want to add in other yeasts or ferments because they will support the candida.  This include kombucha, kefir, vinegars, anything made with vinegar such as mustard, etc
  • Grains - these are high in carbohydrates and processed grains convert easily into sugars making them another great food to feed the candida.  For this reason you need to avoid all forms of grain.
  • Mushrooms - these are a fungus and can support the candida yeast culture
  • Refined or highly processed carbohydrates - junk food, pasta, etc
  • Starchy vegetables - things like potatoes, corn, beets, and legumes
  • Sugars - Unfortunately sugar is something that feeds the candida.  So we need to avoid it completely.  You know it’s in things like candy, cookies, baked goods, ice cream, etc.  But you also want to read labels and avoid sauces, condiments, dressings, and other packaged foods that may have added sugar.

Healthy Choices For Candida Support

You want to be sure you’re adding nutrient dense, anti-inflammatory foods.  You can still enjoy lots of delicious foods while on your candida protocol 

  • Healthy fats - healthy fats are good for you, things like avocado oil and olive oil. One fat in particular, coconut oil, is highly beneficial because it contains compounds that can help fight the candida. 
  • Protein - You want to make sure you’re getting enough good quality proteins.  Whenever possible choose pastured or free range poultry and beef.  If you’re choosing fish be sure it’s wild caught.
  • Spices - Some spices are not only delicious, they have anti fungal properties and can be highly beneficial when it comes to helping with candida.  These include: Cinnamon, cloves, garlic, ginger, oregano, pau d’arco (usually found as a tea), and turmeric.  Be sure to include more of these in your diet.
  • Vegetables - choose low-starch veggies like leafy greens and cruciferous vegetables.  Asparagus, carrots, jicama, and zucchini are also delicious and nourishing choices.

Food Reintroduction

By making healthy choices it is possible to get the candida under control.  Sometimes you may need to consult with a doctor for additional anti fungal support if you have a significant case of overgrowth.  But eventually, you should be able to start reintroducing some foods back into your diet.

Obviously not the highly processed and high sugar foods.  You don’t want to go back to bad habits and eventually find yourself back at square one.  But mushrooms, beets, and facto-fermented foods can be good for you when you’re not dealing with candida overgrowth.

Adding foods back in is a slow processes.  But when you do this step by step you are making sure you are not overwhelming your system.  

Start by choosing one food which you would like to add back in:

  • Have one serving on day one
  • You will then wait five days before having another serving.  
  • Using your food journal note any symptoms from the list below that might indicate sensitivity to that food
  • After five days try the food again and wait another five days, being mindful of possible symptoms. 
  • If after two exposures there is no reaction this food can be added back into the diet 
  • It is recommended that foods be added back in gradually.  Once you’ve successfully reintroduced a food you can enjoy it in moderation.  Keep in mind that we are supposed to have a varied diet and not eat the same ten foods every day.

Why Bone Health Matters

by Uncategorized, ,
Most of us take good bone health for granted… until we have a problem. Maybe you’ve had poor results on a bone scan. Or you’ve experienced an unexpected fracture.
 
In our youth, our bones are continually growing stronger. But as we age, we can develop problems. The volume of minerals in our bones can drop, lowering our bone mineral density (BMD). And this puts us at greater risk of fracture.
 
There are two diagnosable conditions that result from bone loss: osteopenia and osteoporosis. Osteopenia occurs when bone mineral density (BMD) drops below normal. In the US, 54% of postmenopausal women have osteopenia. And osteopenia can lead to osteoporosis.
 
Osteoporosis is a serious loss of bone density that increases the risk of fracture. And it affects a staggering 10 million Americans. 
 
Women are at greatest risk of osteoporosis, especially white and Asian women in menopause. In fact, women have a greater risk of bone fracture than breast cancer, heart attack, and stroke combined. But it’s not just women. Men are affected too. They are more likely to break a bone due to osteoporosis than to get prostate cancer.
 

Symptoms of Bone Loss

 

In the early stages of bone loss, you likely won’t have any noticeable symptoms. That’s why your doctor will order your first bone scan at about age 65 if you are a woman and at age 70 if you are a man. If you have increased risk of bone loss, it’s a good idea to get your first scan at closer to 50.
Your bones are constantly being renewed. When you’re younger your bones are being renewed faster than they are broken down. So your bone density increases. People hit maximum bone density at about age 30. But from then on, we lose bone mass faster than it’s created.

Once bones are weakened you may start to experience:

  • Back pain — sometimes caused by fractures or collapsed vertebrae
  • Fragile bones that break easily
  • Stooped posture
  • Loss of height
Obviously, not everyone develops osteoporosis as they get older. Your risk depends on a variety of factors. If you build up good bone mass in your youth, the losses you experience as you age will make less of an impact. 

Your Diet Matters

 
There are foods that can contribute to bone health. Nourishing whole foods which add bone-building nutrients into your diet. By eating a diet rich in minerals and other supportive nutrients, you can boost your bone health at any stage in life.

These bone health heros include;

  • Calcium (and it’s NOT just about milk or dairy products)
  • Magnesium
  • Potassium
  • Vitamin D
Making simple changes in your diet can make a big difference. Click here for some delicious recipes - to add more bone health heros to your diet.
 
You can always make a difference in your health and well-being by adjusting your food and lifestyle choices. It’s never too late to improve your health by adding in the nutrient-rich foods that your body needs!
 

Recipes

 
These are a few of my favorite recipes that incorporate the bone health heros. They’re a delicious way to support your body and your bones!

Tahini Dressing

When it comes to calcium sesame seeds are a nutritional powerhouse. This recipes is so tasty and super simple to whip together. You can have a healthy salad dressing in just minutes!
Print Recipe Pin Recipe

Ingredients
  

  • 1/2 cup tahini, stirred
  • 1/2 cup water
  • 1/3 cup fresh lemon juice (about 2 lemons)
  • 2 cloves garlic, minced
  • 1 teaspoon sea salt

Instructions
 

  • Blend all ingredients well
  • Serving size 1 tablespoon
  • Store in the refrigerator up to 2 weeks

Collard Greens Smoothie Bowl

If you're looking for a delicious way to get your greens on look no further than this simple and nourishing Collard Greens Smoothie Bowl.  With the addition of green tea, you're skipping high sugar choices like juice.  By using frozen fruit and avocado, you also don't need ice to get the correct consistency.
Print Recipe Pin Recipe

Ingredients
  

  • ½ cup chopped collard greens, washed
  • 1-½ cups frozen raspberries
  • ½ cup green tea
  • 3/4 cup pineapple chunks
  • 1/4 cup frozen avocado chunks

Instructions
 

  • Blend all ingredients together.  If needed add a little more green tea.
  • Garnish with your choice of toppings. 
    Some of my favorites are:
    1 tablespoon shredded coconut
    1 tablespoon seeds - pumpkin, flax, chia, hemp, or sunflower
    1 peeled and sliced kiwifruit
    ½ tablespoon cacao nibs
    1 teaspoon bee pollen
  • Feel free to substitute kale or spinach for the greens. And any berry works well in this recipe.

Roasted Vegetable Soup with Tomato and Fennel

And who doesn't love tomato soup? This soup tastes even better the second day, so be sure to make a lot (this recipe doubles or even triples with ease) to ensure you have leftovers.
Print Recipe Pin Recipe

Ingredients
  

  • 1½ lbs. Roma tomatoes, halved
  • 2 medium red bell peppers, deseeded and quartered
  • 1 large fennel bulb, thinly sliced
  • 2 large carrots, cut in half lengthwise
  • 2 medium shallots, outer skin removed and halved
  • 4 cloves garlic, smashed and peeled
  • 2 T. extra virgin olive oil
  • Sea salt and black pepper, to taste
  • 2 T. fresh thyme leaves
  • 4 c. organic chicken bone broth
  • ½ c. full-fat coconut milk
  • ½ c. fresh basil leaves, thinly sliced

Instructions
 

  • Preheat oven to 400°F
  • Line a large, rimmed baking sheet with parchment paper or a baking mat and set aside
  • Arrange the tomatoes, red peppers, fennel, carrots, shallots, and garlic in a single layer on the prepared baking sheet
  • Drizzle with olive oil and season with salt and black pepper, to taste
  • Toss to combine and sprinkle veggies with fresh thyme leaves
  • Place baking sheet in preheated oven and roast until vegetables are tender and lightly charred, approximately 20-25 minutes
  • Transfer the roasted veggies and any juices from the baking sheet to a large soup pot and add the bone broth
  • Cook over medium heat, stirring occasionally, until hot and and bubbly
  • Remove from heat
  • Using an immersion blender, blend contents of the soup pot until completely smooth
  • Stir in the coconut milk and fresh basil, and serve
  • Enjoy!

Notes

Safety Tip: If you don’t have a stick or immersion blender, it is possible to use a blenders to process the cooked veggies and liquid. However it is important to be sure your blender lid is vented  properly to prevent the hot liquid from exploding when you turn on the blender.
 
 

 
Get the Printable

Broccoli Alfredo With Chicken

by Uncategorized
This dish is an amazing example of winter comfort food.  Alfredo sauce is one of the easiest things to put together. When you use full-fat, organic dairy it makes a dish that is deeply satisfying and packed with flavor.  This is also a great way to use up leftover roast chicken.
 
Although the recipe calls for gluten free noodles (my favorite is the Jovial brand tagliatelle) I have also made this over zucchini noodles or spaghetti squash and it’s just as delicious.  In fact I prefer the spaghetti squash because it’s a super easy way to add in an extra serving of vegetables.  
 
Classic alfredo calls for heavy cream, in this recipe I’ve substituted half and half which is higher fat than milk but not as much as full fat cream.  You’ll still have a lot of satisfying flavor but it’s not as heavy.  I’ve also added some bone broth to get just a tiny bit more nutrient density.  This recipe is a good candidate to become a family favorite during the colder winter months.
 
Note: in order to reducing the potential for curdling remove dairy products from the refrigerator 15-20 minutes before you start cooking so they will be less cold when you use them

Broccoli Alfredo with Chicken

Print Recipe Pin Recipe

Ingredients
  

  • 1 lb. gluten free noodles
  • 2 cups diced cooked chicken
  • 1 1/2 cups diced broccoli - florets and stems
  • 3/4 cup water
  • 1 cup butter, organic
  • 4 cloves fresh garlic, peeled and finely minced
  • 1¼ cup half and half, organic and full fat
  • ½ cup bone broth (https://theingredientguru.com/healing-powers-bone-broth/)
  • Sea salt and pepper to taste
  • 1 cup Parmesan cheese, freshly grated, organic
  • 1/2 cup fresh parsley, minced

Instructions
 

  • Place a steamer basket in a medium pan, add water and broccoli
    Bring to a boil, reduce to low and cover
    Simmer until broccoli is tender, about 7-8 minutes
    Remove steamer basket from pot (to prevent broccoli continuing to cook) and set aside
  • While broccoli is steaming start a pot of water for the pasta and cook according to directions.
    If using noodles or cooked spaghetti squash, these can be quickly heated in a pan with a little olive oil until warm.
  • In a saucepan add garlic and butter
    Bring heat to medium and sauté for 1-2 minutes
    Add half and half and bone broth and heat until bubbles start to form
    Reduce heat to low and cook for 12 minutesAdd parmesan, salt, and pepper
    In a large serving bowl combine chicken, broccoli, and noodles
    Add sauce and toss until mixed wel
    lTop with minced parsleyIf desired add more freshly grated parmesan on top
    Enjoy!

What's In Season: December Produce Guide

by fruit, seasonal, vegetables, ,

So many wonderful things to eat that are ripe and in season at this time of year. When we eat in season, and as local as possible, we are getting maximum nutrition. Foods don't have to be picked early and then stored and force ripened. They also taste better when they are at peak freshness. 

Do you have access to a farmers market where you can get these freshly grown produce?

Broccoli

Broccoli is a superfood native to Europe. Low in calories and packed with many micronutrients, minerals, fiber, and antioxidants, broccoli has a reputation for helping to boost immunity and promote heart health. The Institute for Functional Medicine suggests eating 2-3 cups of broccoli per day. 

It can be eaten cooked or raw. When cooking, it can be sautéed, steamed, roasted or air fried. If you plan to serve it without cooking, it's great for salads or dips.

Brussels Sprouts

Brussels sprouts derive their name from Belgium's capital, where they were first cultivated in the 13th century. 

Just 1 cup of raw Brussels sprouts meets the National Institutes of Health's (NIH) recommended daily requirements for vitamin C and vitamin K. Not to mention that they are also rich in minerals. 

They can be eaten raw (when shredded, they make a fabulous slaw!) or served stir-fried, sauteed, or steamed.

Cabbage

Native to the Mediterranean region, there are four different varieties of cabbage: green, red or purple, white savoy, and napa. Regardless of which variety you choose, all of them boast an outstanding nutrient profile.

Cabbage is rich in vitamin K1, providing 85% of the recommended daily intake in just 1 cup. This vitamin is crucial for blood clotting.

The humble cabbage also makes a delicious and inexpensive addition to several healthy recipes, such as casserole, slaw, and even smoothie!

Cauliflower 

Not many vegetables contain choline. Cauliflower, along with broccoli, is among the sources of this nutrient that most people lack. Although the body makes some choline, we still need to consume choline-rich food to get enough. 

Consuming a sufficient amount of choline may reduce the risk of several health conditions, including cardiovascular disease, cancer, and dementia. 

Now that we're heading into colder weather, I often like to curry cauliflower for a change of taste. The flavors of curry go well with cauliflower and greens. You can also try my autumnal cauli-mash recipe with roasted, crunchy Brussel sprouts. Yum!

Grapefruit

The grapefruit is a citrus fruit that originated in Barbados and became well established as home-grown American produce before spreading to other parts of the world. 

Of all the citrus fruits, grapefruits are among my favorites. They're full of vitamin C and beta-carotene, which helps protect cells from damage that often leads to heart disease or cancer. Grapefruits also have high amounts of lycopene known for their potential ability to prevent certain cancers, such as prostate.

Grapefruits are best enjoyed raw (when they're fresh and juicy!). Slice them up for salads or desserts.

Kale

Kale was introduced to the United States by early English settlers in the 17th century and became popular in the 1830s. 

Considered one of the healthiest and most nutritious vegetables, a single cup of kale contains more vitamin C than an orange. Kale also packs a punch providing high amount of Vitamin K and important minerals, such as calcium, potassium, and magnesium. 

Steaming kale, according to a study, could increase the bile acid-binding effect that can lower cholesterol levels in the body. The best way to get the nutrition out of kale is steaming, as it is 43% as effective as cholestyramine, a drug used to treat high cholesterol caused by bile obstruction.

If you’re a big dark leafy greens eater, such as kale, it’s definitely important to make sure you’re getting the organic version of this as it is, unfortunately, number 3 on the 2021 Dirty Dozen List.

Leeks

Leeks are an ancient crop and are native to eastern Mediterranean lands and the Middle East. Its close relatives are onions, shallots, scallions, chives, and garlic.

Low in calories but high in nutrients, such as magnesium and vitamins A, C, and K, leeks also contain some fiber, plus copper, vitamin B6, iron, and folate. 

They're widely used in soups and stews. You can also enjoy leeks in dips, salads, and quiche.

Mushrooms

Mushrooms have been a part of the human diet for thousands of years. The word mushroom is most often used to identify the edible sporophores. The term toadstool is often reserved for inedible or poisonous fungi.

Since it's difficult to identify the toxic ones, it's best to buy from a reliable grocery store or, if possible, from a farmer's market.

Mushrooms are low-fat and cholesterol-free food. They are also a good source of nutrients, such as essential amino acids and B vitamins.

The best way to cook mushrooms to preserve their nutritional properties is to grill them. This would help in retaining more of their goodness and nutrients than frying and boiling.

Oranges

The citrus fruit oranges are believed to be native to the tropical regions of Asia. There are a number of varieties of orange; some of the most well-known are navel, blood orange, mandarin orange, tangerine, and clementine.

Whole oranges are a great way to keep your blood sugar levels steady due to their low glycemic index plus good fiber content. They are a rich source of vitamin C and other nutrients that can help fight inflammation as well as heart disease or even lower the risk of diabetes.

As The Ingredient Guru, I encourage you to avoid processed (i.e., canned) oranges, as they may contain harmful ingredients such as artificial colors, citric acid, and disease-causing high fructose corn syrup.

If you want to take advantage of oranges this holiday season, try my recipe Orange-Cranberry Bone-In Chicken Breasts. Enjoy! 

Papaya 

Papaya is a delicious tropical fruit that has beautiful soft orange flesh. They can be found throughout Mexico and Central America, as well as in some of the warmest parts of subtropics.

It is high in vitamins C and A, as well as fiber. It also contains an enzyme called papain which can be used to tenderize meat. 

This fabulous fruit may also reduce your risk of many diseases, especially those related told age, such as heart disease and cancer. Their powerful antioxidants like lycopene can help keep skin smooth while helping fight signs of aging. 

Papayas are often served as an appetizer or snack with sugar, lime juice, and nuts for added flair!

Parsnips

Parsnips are a tasty root vegetable related to carrots and parsley roots. They're commonly found in Great Britain and throughout Europe and Asia. Parsnips were introduced in America early in the 17th century. 

They pack a hearty dose of fiber, vitamin C, vitamin K, folate, and other important micronutrients. Parsnips are also low in calories yet high in fiber, improving digestive health, regulating blood sugar levels, and supporting heart health.

If you want to add parsnips to your diet, you can easily swap them for other root vegetables in your favorite recipes. Or make a roasted root vegetable side dish and add parsnips for a delicious flavor boost.

Pears 

The common pear is a fruit that originated in Europe and has been cultivated for centuries. 

Pears are a good source of polyphenol antioxidants. They also contain other nutrients like folate, vitamin C, copper, and potassium. 

Pears are a good source of fiber, including prebiotics, which promote regular bowel movements, relieves constipation, and help with digestion. If you want to get the most fiber from a pear, eat it with the skin on.

This coming Thanksgiving, my Cinnamon Apple and Pear Sauce recipe is a delicious condiment I highly suggest for roast meats, bread, or even as part of a snack!

Pomegranates

Pomegranate is a fruit that is believed to have originated in Iran. It is commonly cultivated in the warmer parts of the United States to Chile.

It is high in dietary fiber, folic acid, vitamin C, and vitamin K. This makes it a nutritious fruit that anyone can enjoy.

If you want to take advantage of the many health benefits of pomegranates, either eat them directly or drink the juice. Pomegranate juice is a source of grenadine syrup used in flavorings and liquor.

Rutabagas

Rutabagas are thought to have been first bred in Russia or Scandinavia in the late Middle Ages. They are hearty vegetables packed with fiber, vitamins, and important minerals that you may not be getting enough of.

Among the minerals and micronutrients that rutabagas are rich in are potassium and magnesium, which play an important role in regulating cells, tissue, and organs. In a nutshell, it makes your body work right.  

Rutabaga roots can be cooked with other root veggies, and the leaves are perfect for salads and soups. 

Sweet Potatoes

Sweet potatoes are native to tropical America and widely cultivated in tropical and warm temperate climates.

They are healthier than regular potatoes because they have a lower glycemic index (GI) and higher levels of nutrients like beta-carotene that help protect your eyesight. They are a good source of vitamin C, potassium, and many other vitamins and minerals. 

One of the easiest ways to cook sweet potatoes is to steam them. You can also try mashing, frying, grilling, or even slow-cooking. Here are some of my favorite sweet potato recipes!

Tangelos 

Tangelos are a hybrid between the tart taste of tangerine or mandarin oranges and grapefruit, grown primarily in the United States. The two main areas for cultivating tangelos are in Florida and California. 

They are a rich source of vitamin C and folate, which can help maintain healthy skin. Plus, they're high in fiber to keep you feeling full longer! Tangelo flavonoids have been shown to reduce oxidative stress, so it's no wonder this fruit helps improve overall health when eaten regularly. 

Tangelos are an excellent addition to any recipe. They're often found in jam, cakes, and salad but can also be enjoyed as a flavorful fruit for desserts like frosting or pie filling!

Tangerines 

Tangerines are indigenous to Southeast Asia. They are a subgroup of mandarins and the second-largest cultivated citrus fruit after oranges. They're a bit smaller and less round than oranges, but they have a sweeter taste.

The pulp of tangerines is tender and juicy, with a rich flavor that provides vitamin C and antioxidants. Plus, they're good sources of other vitamins and minerals, such as potassium and B complex vitamins. 

You can also use tangerines instead of orange in my Bone-In Chicken Breasts recipe. 

Turnips

Turnips are thought to have originated in middle and eastern Asia. Both turnips and turnip leaves provide over 30% of the daily value for vitamin C. The leaves are also a rich source of folate, vitamin K, and vitamin A.

Moreover, their glucosinolate compounds may help control blood sugar levels, fight harmful bacteria, and provide anti-inflammatory and anti-cancer effects. 

Turnip roots make a great addition to salads! They can also be cooked and served whole, mashed, or used in chowder.

When eating fresh, in-season produce, don’t forget to wash it first. Click here to get your toxin-free fruit and veggie wash!

 

[expand title="Sources"] 

https://www.healthline.com/health/food-nutrition/broccoli-benefits

https://www.britannica.com/plant/broccoli

https://www.britannica.com/plant/Brussels-sprouts

https://www.healthline.com/nutrition/benefits-of-brussels-sprouts

https://www.healthline.com/nutrition/benefits-of-cabbage

https://www.britannica.com/search?query=cabbage

https://www.healthline.com/nutrition/10-benefits-of-grapefruit

https://www.britannica.com/plant/grapefruit

https://www.healthline.com/nutrition/10-proven-benefits-of-kale

https://www.britannica.com/search?query=kale

https://www.healthline.com/nutrition/leek-benefits

https://www.britannica.com/search?query=leeks

https://www.britannica.com/search?query=mushroom

https://www.healthline.com/nutrition/mushrooms-good-for-diabetes

https://www.healthline.com/nutrition/are-oranges-good-for-diabetics

https://www.britannica.com/plant/orange-fruit

https://www.healthline.com/nutrition/8-proven-papaya-benefits#TOC_TITLE_HDR_10

https://www.britannica.com/plant/papaya

https://pubs.acs.org/doi/abs/10.1021/jf60227a026?journalCode=jafcau

https://www.organicfacts.net/tangelo.html

https://www.healthline.com/nutrition/tangerine-benefits

https://www.healthline.com/nutrition/rutabagas

https://www.britannica.com/plant/tangerine-fruit

https://www.healthline.com/nutrition/parsnip

https://www.healthline.com/nutrition/benefits-of-pears

https://www.healthline.com/nutrition/12-proven-benefits-of-pomegranate

https://www.healthline.com/nutrition/sweet-potato-glycemic-index

https://www.healthline.com/nutrition/turnip-nutrition

[/expand]