Category Archives: fruit

blackberry recipes

All About Blackberries

by fruit, recipes
When it comes to berries most people think of strawberries or blueberries, those are the most popular ones at the grocery store. Sometimes you'll get people who buy and enjoy raspberries. Yet there's another berry that is equally delicious and wonderful, yet it tends to be overlooked. Blackberries.
 
I believe blackberries are one of Mother Nature's tastiest treats. Plus these beautiful dark berries are filled with flavor and nutrients. I'm fortunate enough to be able to grow thornless blackberries in my garden and the few weeks when we have fresh plump juicy blackberries are just fabulous.

Where Do Blackberries Grow?

Blackberry bushes can be found all over North America, but they particularly love the eastern parts and the Pacific coast. If you live near these areas, you might have spotted their thorny bushes covered in dark, juicy berries. If you're adventurous enough you may even wade in among the thorns to pick and devour these delicious wild berries.
 
Rather than tangling with the wild varieties, it is possible to grow your own blackberries (as long as you live in agricultural zones 5-9). If you're going to grow your own I do recommend getting the thornless variety. After all, why deal with the thorns if you don't have to? If possible find out when the garden sale from your agricultural extension service is and you'll be sure to get varieties that do especially well where you live.

Nutritional Powerhouse

Blackberries are not just delicious; they are also incredibly healthy. A single cup of raw blackberries has 30.2 milligrams of vitamin C, which is about half of the daily amount you need! Vitamin C is important for keeping your immune system strong and your skin healthy.
These berries are also loaded with antioxidants, which help protect your body from damage caused by free radicals. These antioxidants are also beneficial for brain health.
 
Because of their health benefits, blackberries are considered a very healthy fruit and can often be referred to as a "superfood."
 

Quick and Easy Blackberry Recipes

Of course, there's nothing wrong with eating blackberries by the handful, especially when they're fresh from the vine and sun-ripened. But whether you're growing them, or if you're buying them at the grocery store, blackberries are a treat, especially in these quick and easy recipes:
 

Blackberry SmoothieBlackberry Smoothie

  • 1 cup of blackberries
  • 1/2 banana
  • 1/2 cup of greens
  • 1/2 cup of Greek yogurt
  • 1/2 cup of liquid - milk, almond milk, coconut milk, etc
  • Blend together until smooth. Enjoy!

Blackberry Salad

    • 2 cups of mixed greens
    • 1 cup of blackberries
    • ¼ cup of feta cheese
    • ¼ cup of walnuts
    • Drizzle with balsamic vinaigrette and toss everything together for a fresh and summery salad.

Blackberry-Apple Pops

  • 2 cups of blackberries
  • 1 cup of organic apple juice
  • 2 tablespoons of honey
  • Blend the blackberries, apple juice, and honey until smooth.
  • Strain the seeds from the mixture using a colander or cheesecloth
  • Pour the mixture into popsicle molds.
  • Insert sticks and freeze for at least 4 hours, or until solid.
  • Enjoy a refreshing treat on a hot day!

Blackberry Yogurt Parfait

  • 1 cup of Greek yogurt
  • ½ cup of blackberries
  • ¼ cup of granola
  • Layer yogurt, blackberries, and granola in a glass or bowl for a quick and healthy breakfast or snack.
Refrigerator Blackberry Jam
  • 4 cups of blackberries
  • 2 cups of sugar
  • 1 tablespoon of lemon juice
  • Cook the ingredients in a pot over medium heat, stirring often, until thickened
  • Remove from heat, strain if desired
  • Pour into jars and let cool
  • Store in the refrigerator 2-3 weeks
 
Remember, blackberries are not only delicious, they're also versatile in the kitchen, and are packed with ealth benefits. I encourage you to get or grow your own and enjoy these beautiful, tasty berries.
 

[expand title="Sources"]

Martins, Mariana S., et al. “Blackberries and Mulberries: Berries with Significant Health-Promoting Properties.” MDPI, Multidisciplinary Digital Publishing Institute, 27 July 2023, www.mdpi.com/1422-0067/24/15/12024. Accessed 29 June 2024.

Barbie Cervoni MS, RD. “Blackberry Nutrition Facts and Health Benefits.” Verywell Fit, 20 May 2024, www.verywellfit.com/blackberry-nutrition-facts-calories-and-health-benefits-4109221. Accessed 29 June 2024.

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yellow foods

Yellow Foods: The Gut Health Powerhouses You Need To Know About

by fruit, vegetables,

Your gut is the key to health. In my years of working with clients I have learned that focusing on gut health often has a significant impact on the rest of the body. And when it comes to what you eat there are number of powerhouse foods that are a great addition to the diet.  They’re nutritionally dense and the provide a number of different benefits. 

I promote eating all colors of the rainbow, and avoiding the beige plan known as the Standard American Diet. I’m sure you’ve heard it before, how important it is to eat a colorful diet and a variety of foods.  Interestingly enough everyone seems to focus on greens.  I think there’s another color that deserves just as much attention as the greens.  Yellow!  When it comes to you and your gut, consuming more yellow foods is highly supportive. 

What’s so special about yellow foods?

The carotenoids found in yellow foods are a naturally occurring pigment that gives fruits and vegetables their vibrant color. These carotenoids are also responsible for a number of different health benefits, one of which is improving the health of your gut. 

Many of the yellow foods are, of course, nutrient dense and are a wonderful source of micronutrients and phytonutrients.  A number of yellow foods are highly prebiotic, meaning they feed the good bacteria in your gut.  They’re also known to have anti-inflammatory properties which can be supporting and calming for gut health. And if that’s not enough they’re also loaded with antioxidants like beta-carotene and Vitamin C. These antioxidants help protect your cells against free radical damage, good for your gut and for the rest of you.

A few of my favorite yellow foods

The foods listed below are healthy choices regardless of whether they are yellow, red, green, purple, etc. For the purposes of this article, however, I’m talking specifically about the yellow varieties.

Apples

 

The high levels of fiber, both soluble and insoluble, in an apple helps to balance blood sugar and well as supporting good digestion and elimination.  Apples are also a good source of pectin, a water soluble fiber, that improves digestive health.

Bananas

Choose bananas that are more green as they are highly prebiotic and activate and feed your healthy gut bacteria. The riper a banana gets the more the sugars develop and the less prebiotic content they have

Bell Peppers

Another high fiber food, bell peppers are also a good source of vitamin C and potassium. The fiber is supportive for helping to create bulk and assist with heathy digestion and elimination.

Curry

Curry powder is made with turmeric which is very good for your digestive health.  It’s antioxidant, anti-inflammatory, and can help reduce gas and bloating in the gut. 

Ginger

Considered a calming herb, ginger root is not only delicious in a number of different cuisines, it helps support both digestion and elimination. Eating ginger with a meal can help reduce fermentation of your food which in turn reduces bloating and gas.

Lemons

Another good source of pectin, found in both the peel and the pulp, lemons are also have citric acid which can help the body absorb more iron from iron-rich foods.  It’s important to understand that lemon juice does not have the same benefits.  If you want that fiber with your lemons consider making blended lemon water (recipe below)

Mangoaugust produce guide

These are high in both amylase, a digestive enzyme, and dietary fiber. The amylase helps to break down starches while fiber helps against constipation. 

Onions

Another high fiber food (if you haven’t guessed by now, fiber is one of the keys to good gut health). As well as being high in certain nutrients and antioxidants, studies show that onions are high in quercetin which appears to be able to ward off H. pylori, a bacteria associated with stomach ulcers and digestive cancers.  

Pears and Asia Pears

A fabulous source of fiber pears are also an anti-inflammatory food. Plus there’s some indication that including pears in your diet may help protect against stomach cancer.

Pineapple

A good food source of bromelain, another digestive enzyme. This enzyme however is specifically to breakdown proteins. So fresh pineapple can be an excellent tenderizer for meat.  Eating pineapple can help make it easier for you to digest and absorb protein rich foods.

PotatoesPotatoes

There are a number of health benefits to eating potatoes. Digestively once potatoes have been cooked and cooled they become a resistant starch. This is a carbohydrate which is highly supportive for the gut, acting like a prebiotic food for your healthy gut bacteria. 

Yellow Squash

Sometimes referred to as Summer Squash. Highly nutritious with a good nutrient dense profile this vegetable is, you guessed it, another good source of fiber. And as a final point for fiber, getting enough of it in your diet can help ward off the potential for developing diverticulosis.

Add more yellow foods to your diet

There are a number of ways to add yellow foods to your diet.  From dicing them into salads, adding them to soups, or blending them into a smoothie.  Plus yellow foods can be used to make sauces, like curry, or condiments, such as mango salsa.  

Remember that whenever possible it’s a good idea to choose locally sourced foods, not just the yellow ones, and to buy organic, especially for the Dirty Dozen.  

The next time you’re out grocery shopping, or at the farmer’s market, remember to put yellow foods on your grocery list and give your gut a boost.

Blended Lemon Water

Print Recipe Pin Recipe

Ingredients
  

  • 1 smooth skinned lemon (the less dimples the more juice)
  • 2 cups water

Instructions
 

  • Wash lemon and cut off ends
  • Quarter lemon and remove pulp from peel
  • Remove seeds from pulp
  • Trim pith (the white part) from the skin to reduce bitterness
  • Blend water, pulp, and peel together until fully combined
    This can then be used as a base for lemonade by adding 2 cups of water and a little maple syrup or honey to sweeten it. Or you can pour the liquid into ice cube trays and freeze.  Then use for a refreshing lemony boost to a glass of water or iced tea.

Notes

 

 

[expand title="Sources"]

Ivyna de Araújo Rêgo, Renaly et al. "Flavonoids-Rich Plant Extracts Against Helicobacter Pylori Infection As Prevention To Gastric Cancer". Frontiers In Pharmacology, vol 13, 2022. Frontiers Media SA, doi:10.3389/fphar.2022.951125. 

Hikisz, Pawel, and Joanna Bernasinska-Slomczewska. "Beneficial Properties Of Bromelain". Nutrients, vol 13, no. 12, 2021, p. 4313. MDPI AG, doi:10.3390/nu13124313.

Bottega, Roberta et al. "Anti-Inflammatory Properties Of A Proprietary Bromelain Extract (Bromeyal™) After In Vitro Simulated Gastrointestinal Digestion". International Journal Of Immunopathology And Pharmacology, vol 35, 2021, p. 205873842110346. SAGE Publications, doi:10.1177/20587384211034686.

Pham VT, Dold S, Rehman A, Bird JK, Steinert RE. Vitamins, the gut microbiome and gastrointestinal health in humans. Nutr Res. 2021 Nov;95:35-53. doi: 10.1016/j.nutres.2021.09.001. Epub 2021 Oct 21. PMID: 34798467.

Riboli E, Norat T. Epidemiologic evidence of the protective effect of fruit and vegetables on cancer risk. Am J Clin Nutr. 2003 Sep;78(3 Suppl):559S-569S. doi: 10.1093/ajcn/78.3.559S. PMID: 12936950.

Pascale, Nélida et al. "The Potential Of Pectins To Modulate The Human Gut Microbiota Evaluated By In Vitro Fermentation: A Systematic Review". Nutrients, vol 14, no. 17, 2022, p. 3629. MDPI AG, doi:10.3390/nu14173629. Accessed 8 Mar 2023.

"Turmeric Extract May Improve Irritable Bowel Syndrome Symptomology In Otherwise Healthy Adults: A Pilot Study | The Journal Of Alternative And Complementary Medicine". The Journal Of Alternative And Complementary Medicine, 2023, https://www.liebertpub.com/doi/abs/10.1089/acm.2004.10.1015. Accessed 8 Mar 2023.

Shinde, Tanvi et al. "Synbiotic Supplementation With Prebiotic Green Banana Resistant Starch And Probiotic Bacillus Coagulans Spores Ameliorates Gut Inflammation In Mouse Model Of Inflammatory Bowel Diseases". European Journal Of Nutrition, vol 59, no. 8, 2020, pp. 3669-3689. Springer Science And Business Media LLC, doi:10.1007/s00394-020-02200-9. Accessed 8 Mar 2023.

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Dirty Dozen 2023

Dirty Dozen, Clean Fifteen Released For 2024

by fruit, vegetables,
It’s that time of year... the Environmental Working Group has just finished compiling the date and released the new Dirty Dozen list. These are the twelve fruits and vegetables which are most likely to be highly contaminated by pesticides.  In order to avoid the toxic body burden from these pesticides it’s important to buy the Dirty Dozen produce items organically.  That’s because these pesticides are not legally allowed to be used for organic produce.
 
You do have to remember to also think all the way down the food chain.  For example, if you’re purchasing organic apples, you’ll also want to buy organic apple sauce, apple juice, dried apples, if there’s apples in your trail mix it needs to be organic, etc,  The pesticide levels do not go away or diminish when the item is processed, it’s still there.  So make sure you’re paying attention to what you’re buying from the Dirty Dozen list.
 
The Clean 15 are those fruits and vegetables which do not need to be purchased organically because they have the lowest uptake of pesticides.  It’s still recommended that you thoroughly wash all produce before consuming it, whether it’s organic or not, Dirty Dozen, or Clean Fifteen.  
 
Unfortunately strawberries continue to be at the top of the list.  That means anything strawberry needs to be organic - strawberries, strawberry jam, dried strawberries, strawberry ice cream, etc.  All of it.  And the leafy greens (kale, collards, and mustard greens) continue to hold on to spot #3.  If you’re adding dark leafy greens to your diet, and you should be, these need to be organic.  

Here’s this year’s Dirty Dozen list:

1. Strawberries⁠
2. Spinach⁠
3. Kale, collard and mustard greens⁠
4. Grapes⁠
5. Peaches⁠
6. Pears⁠
7. Nectarines⁠
8. Apples⁠
9. Bell and hot peppers⁠
10. Cherries⁠
11. Blueberries⁠
12. Green beans⁠

In a surprising twist, green beans have made it onto the list. Unfortunately, strawberries remain in the number one spot. That means anything strawberry....

EWG’s Clean Fifteen

1. Avocados⁠
2. Sweet corn (fresh and frozen)⁠
3. Pineapple⁠
4. Onions⁠
5. Papaya⁠
6. Sweet peas (frozen)⁠
7. Asparagus⁠
8. Honeydew melon⁠
9. Kiwi⁠
10. Cabbage⁠
11. Watermelon⁠
12. Mushrooms⁠
13. Mango⁠
14. Sweet potatoes⁠
15. Carrots⁠

Using this information from the EWG I’ve created this small printables that you can cut out and put in your wallet to help you remember.
dirty dozen 2024
Clean 15 2024

Previous Years

For those who are interested here’s a list of what’s been on the Dirty Dozen over the years. It’s astonishing to me, and more than a little heartbreaking, that we continue to have certain foods that are so excessively treated with pesticides.  Many of these are foods that fed to children for whom the pesticide body burden is even worse due to their smaller size and higher consumption.  Regardless of your size, we need to avoid pesticides in our diet.  Print out and take your handout with you and stay on top of which products you MUST buy organic so you can eat well to be well.

2023: strawberries, spinach, kale, collard and mustard greens, peaches, pears, nectarines, apples, grapes, bell and hot peppers, cherries, blueberries, green beans

2022: strawberries, spinach, kale, collard, and mustard greens, nectarines, apples, grapes, bell and hot peppers, cherries, peaches, pears, celery, tomatoes

2021:  strawberries, spinach, kale-collards-mustard greens, nectarines, apples, grapes, cherries, peaches, pears, bell and hot peppers, celery, tomatoes
 
2020: strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes
 
2019: strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes
 
2018: strawberries, spinach, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes, sweet bell peppers
 
2017: strawberries, spinach, nectarines, apples, peaches, pears, cherries, grapes, celery, tomatoes, sweet bell peppers, potatoes
 
2016: strawberries, apples, nectarines, peaches, celery, grapes, cherries, spinach, tomatoes, bell peppers, cherry tomatoes, cucumbers
 
what's in season march

What's In Season: March Produce Guide

by fruit, grocery, seasonal, vegetables, ,

The weather in March may come in like a lion and go out like a lamb, but it sure is a delicious month, especially when you look at all the ripe and in-season foods.

Here are the fruits and vegetables that you can take advantage of for maximum freshness, flavor, and nutritional content. Check out some seasonal recipes, too, by clicking the links! 

Artichokes 

Native to the western and central Mediterranean, artichokes are low in fat, rich in fiber, vitamins, and minerals like vitamin C, vitamin K, folate, phosphorus, and magnesium. 

Moreover, artichokes are among the richest sources of antioxidants. These delicious thistles are usually served as a hot vegetable with a sauce or as a cold appetizer. 

Broccoli

Broccoli, also abundant in January and February, 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. Broccoli 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. 

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

Cauliflower

Not many vegetables contain choline. Cauliflower, along with broccoli, is among the sources of this nutrient that most people are lacking. 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. 

If you're following a low-carb diet, cauliflower is a healthier choice to replace grains and legumes in a wide variety of recipes. 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!

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, copper, vitaminB6, iron, and folate. 

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

Lettuce

Lettuce is a nutritious vegetable in the aster family. Although it comes in many varieties, this leafy veggie, in general, is rich in vitamins K and A. Note that red leaf lettuce is higher in antioxidants.

Most lettuce varieties, such as iceberg and romaine, are eaten fresh and often served in salads, wraps, and sandwiches. 

Mushroomswhat's in season march

Mushroom is a type of fungi, but the term "mushroom" is used to identify edible sporophores. It is considered a vegetable for cooking purposes. 

Mushrooms also come in a lot of different shapes, sizes, and colors. The most common types found in the grocery are shiitake, portobello, button, oysters, and crimini.

They are a rich source of antioxidants, potassium, beta-glucan, and B vitamins for heart health and copper for bones and nerves. 

My favorite way to eat mushrooms is by tossing them into eggs, soup or using them to create my no-bean chili recipe. 

Parsnips

Parsnips are a tasty root vegetable related to carrots and parsley root. 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 level, 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!

Pineappleswhat's in season march

Pineapples are delicious tropical fruits native to the Caribbean islands and Central and South America.

They are low in calories and loaded with antioxidants and compounds that can reduce the risk of chronic diseases, improve digestion, lower the risk of cancer, boost immunity, ease arthritis symptoms, and speed up recovery after surgery or vigorous exercise.

Serving one cup of fresh pineapples along with your usual breakfast or blending frozen pineapples into smoothies is a refreshing way to start your day!

Radishwhat's in season march

Radish varieties are an excellent source of fiber, vitamin C, and antioxidants. Compared to other root vegetables, they have fewer carbs and calories.

Strong immune system, better digestion, and increased bile production are just a few of the many radishes' health benefits. Note that radishes are generally safe to eat, but people with thyroid problems must consume them in moderation.

Using Daikon radish root to substitute for ramen noodles is my personal favorite! 

Rutabagas

Rutabagas are thought to have been first bred in Russia or Scandinavia in the late Middle Ages. They are a hearty vegetable 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. 

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 provitamin 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.

[expand title="Sources"]

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

https://www.healthline.com/nutrition/foods/broccoli

https://www.medicalnewstoday.com/articles/266765

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

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

https://www.medicalnewstoday.com/articles/284765

https://www.britannica.com/plant/Brassica-olerace

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

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

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

https://www.medicalnewstoday.com/articles/270435

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

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

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

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

https://www.medicalnewstoday.com/articles/284815

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

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

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2841576/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6259877/

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

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whats in season: november

What’s In Season: November Produce Guide

by fruit, seasonal, seasons, vegetables, ,

This is the month that has my favorite holiday of all time-- Thanksgiving! And it’s made even more special by knowing that so many of these foods are ripe and in season now. How many of these are on your table? How many will be part of your Thanksgiving meal?

Beets 

Beets are one of the most extensively grown vegetables in the world and are mostly cultivated during the cooler seasons.

They contain a bit of almost all the vitamins and minerals that you need, including fiber, folate, and vitamin C. Beets are also a good source of nitric oxide which can help to lower blood pressure levels, boost the immune system, and it’s also good for brain health.

Roasting is one of the best ways to cook beets. You can also “zoodle” beets for a delicious addition to salads or as a base for another dish.

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. 

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

Brussel 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. 

Brussel sprouts can be eaten raw (when shredded, they make a fabulous slaw!) or served roasted, 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 are lacking. 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!

Cranberries

The American cranberry is grown extensively in Massachusetts, New Jersey and Wisconsin but you can also find them near the Pacific Coast as well.

Cranberries are a powerhouse of nutrition, providing you with not only their signature tartness but also important vitamins and minerals. Manganese is found in abundance as well as copper, and vitamins C, E, and K1.

Cranberries are a popular pie filling, their juice is widely marketed as a beverage, and in sauce and relish form cranberries are traditionally associated in the U.S. and Canada with the Thanksgiving and Christmas meals.

Cranberries add a sweet and tangy flavor to both sweet and savory dishes, such as holiday bundt cake and chicken recipes.

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 while still preserving their nutritional properties is to grill them. This would help in retaining more of their goodness and nutrients than frying and boiling.

Oranges

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! 

Parsnips

Parsnips are a tasty root vegetable related to carrots and parsley root. 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 level, 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 helps 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!

Persimmons

Persimmon trees are a popular fruit grown in China for thousands of years. There are hundreds of different types of persimmons but the most popular ones include Hachiya and Fuyu varieties. The American persimmon’s fruit is generally considered more flavorful in its softened state than the Japanese species.

Persimmons are a delicious fruit that can be enjoyed in the winter months. They are filled with important vitamins and minerals like vitamins A, C, and B, potassium, and manganese. 

There are many culinary uses for persimmons; among my favorites are my persimmon raisin muffin and persimmon tea for acid reflux.

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 reap the many health benefits pomegranates have to offer, either eat them directly or drink the juice. The juice is the source of grenadine syrup, used in flavorings and liquor.

Pumpkinspumpkin for breakfast

Pumpkin is a type of winter squash that belongs to the gourd family, native to North America. 

It is a vegetable with many different uses. In Europe and South America, it is served as a vegetable whereas, in the United States of America, it is more commonly used as a dessert, such as pumpkin pies.

Pumpkin is high in vitamins and minerals and a great source of beta-carotene, a carotenoid that has been proven to protect against eye diseases.

Technically considered a fruit, it’s often treated like a vegetable.  Pumpkins can be boiled, baked, or steamed into various dishes like pie, soup, or bread. Pumpkin can also be turned into purees like apple sauce or canned puree that can then be made into pies and bread. Here are my three delicious pumpkin recipes to try this coming Fall.

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. 

Spinach

Spinach is a cool-season vegetable, mainly grown in North America and Europe.

It is a nutrient-rich vegetable with high amounts of many essential nutrients such as carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. It is also high in insoluble fiber to help prevent constipation. 

The easiest and most healthy way to cook spinach is steaming to maximize its nutritional value.

Sweet Potatoes

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

Sweet potatoes 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!

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. 

Winter Squash

Winter squashes have been known to last longer than summer varieties, and they're characterized by their thick rinds and hard seeds because these characteristics help them resist spoilage from exposure while on store shelves. 

The winter varieties include acorn, butternut, spaghetti, pumpkin, and kabocha.

Winter squash is a great source of healthy minerals, including manganese which helps with bone health. Some varieties also contain antioxidants like vitamin C and carotene for extra protection against free radicals in our bodies.

One of the most useful and versatile veggies in your garden, winter squash can be baked or pureed for hummus, pasta sauce, and used in baked goods!

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.britannica.com/plant/beethttps://www.healthline.com/nutrition/benefits-of-beetshttps://www.britannica.com/plant/persimmonhttps://www.healthline.com/nutrition/pumpkinhttps://www.britannica.com/plant/pumpkinhttps://www.healthline.com/nutrition/foods/spinachhttps://www.britannica.com/plant/sweet-potatohttps://www.britannica.com/plant/sweet-potatohttps://www.britannica.com/plant/spinachhttps://www.healthline.com/nutrition/persimmon-nutrition-benefitshttps://www.healthline.com/nutrition/foods/cranberries#bottom-linehttps://www.healthline.com/nutrition/foods/cranberries#bottom-linehttps://www.healthline.com/nutrition/types-of-squash#TOC_TITLE_HDR_3https://www.healthline.com/nutrition/are-oranges-good-for-diabetics#recommendationhttps://www.britannica.com/plant/orange-fruithttps://www.britannica.com/plant/tangerine-fruithttps://www.healthline.com/nutrition/tangerine-benefits#The-bottom-line

[/expand]

What’s In Season: October Produce Guide

by Fall, fruit, pantry, seasonal, seasons, vegetables, ,

Autumn is a time for a change of pace. The days are getting shorter, the leaves are changing colors and the cool air is coming in. With the change of season comes new produce to try! Here's a list of what's in season this Fall:

Acorn Squash

Acorn and butternut squash are among the types of winter squash that belong to the gourd family, which also includes pumpkin and zucchini. 

Winter squashes have many health benefits, such as high levels of fiber to help keep your digestive system in good shape, vitamin A for proper eye function, and potassium, an essential mineral that helps regulate blood pressure.

Try my flavorful stuffed acorn recipe!

Butternut Squash

Butternut squash is usually a little sweeter and nuttier than acorn squash. The nutty flavor makes butternut perfect as an addition to soups. 

Like acorn squash, acorn squash is also a winter squash filled with fiber, vitamin A, potassium and minerals. 

Apples

With a history that stretches back more than two thousand years, apples have been the apple of our eye since their first introduction to European cultures. 

Aside from high fiber content, apples also boast good levels of polyphenols, which may help reduce cancer risk while improving heart health, memory retention ability, and brain function.

My apple cinnamon cheesecake recipe is perfect for this season. It's made with a crust of almond flour, topped with a layer of cinnamon cream cheese filling and a cinnamon butter layer on top.

My recipe for cinnamon apple pear sauce can also be used as an accompaniment to any type of dessert or your favorite breakfast dish.

Beets 

Beets are one of the most extensively grown vegetables in the world and are mostly cultivated during the cooler seasons.

They contain a bit of almost all the vitamins and minerals that you need, including fiber, folate, and vitamin C. Beets are also a good source of nitrates which can help to lower blood sugar levels.

Roasting is one of the best ways to cook beets. You can also “zoodle” beets for a delicious addition to salads or as a base for another dish.

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. 

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

Brussel 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. 

Brussel sprouts can be eaten raw (when shredded, they make a fabulous slaw!) or served roasted, 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 are lacking. 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!

Cranberries

The American cranberry is grown extensively in Massachusetts, New Jersey and Wisconsin but you can also find them near the Pacific Coast as well.

Cranberries are a powerhouse of nutrition, providing you with not only their signature tartness but also important vitamins and minerals. Manganese is found in abundance as well as copper, and vitamins C, E, and K1.

Cranberries are a popular pie filling, their juice is widely marketed as a beverage, and in sauce and relish form cranberries are traditionally associated with U.S. and Canadian Thanksgiving and Christmas meals.

Cranberries add a sweet and tangy flavor to both sweet and savory dishes, such as holiday bundt cake and chicken recipes.

 

Grapes

Grapes are primarily grown in temperate climates across the world, including Southern Europe, Africa, Australia, and North and South America. In the United States, most grapes are grown in California.

Grapes are packed with nutrients, vitamins, and minerals that can help with many health issues. They contain more than one-quarter of the RDIs for vitamin C and K.

For those who have access to good grapes for jelly making, here's a great grape jelly recipe from the book Preserving Memories: Growing Up in My Mother's Kitchen.

Note: Since grapes are one of the 12 fruits and vegetables that are on the Dirty Dozen list. It’s important to buy organic because it has a higher risk of pesticide exposure. Moreover, If you’re buying organic grapes, you’re also going to want to buy organic grape juice, organic raisins, and, yes, organic wine.

 

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, copper, vitaminB6, iron, and folate. 

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

Lettuce

Lettuce is a nutritious vegetable in the aster family. Although it comes in many varieties, this leafy veggie, in general, is rich in vitamins K and A. Note that red leaf lettuce is higher in antioxidants.

Most lettuce varieties, such as iceberg and romaine, are eaten fresh and often served in salads, wraps, and sandwiches

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 while still preserving their nutritional properties is to grill them. This would help in retaining more of their goodness and nutrients than frying and boiling.

Parsnips

Parsnips are a tasty root vegetable related to carrots and parsley root. 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 level, 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!

Persimmons

Persimmon trees are a popular fruit grown in China for thousands of years. There are hundreds of different types of persimmons but the most popular ones include Hachiya and Fuyu varieties. The American persimmon’s fruit is generally considered more flavorful in its softened state than the Japanese species.

Persimmons are a delicious fruit that can be enjoyed in the winter months. They are filled with important vitamins and minerals like vitamins A, C, and B, potassium, and manganese. 

There are many culinary uses for persimmons; among my favorites are my persimmon raisin muffin and persimmon tea for acid reflux.

 

Pomegranate 

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 reap the many health benefits pomegranates have to offer, either eat them directly or drink the juice. The juice is the source of grenadine syrup, used in flavorings and liquor.

 

Pumpkin

Pumpkin is a type of winter squash that belongs to the gourd family, native to North America. 

It is a vegetable with many different uses. In Europe and South America, it is served as a vegetable whereas, in the United States of America, it is more commonly used as a dessert, such as pumpkin pies.

This scientifically considered fruit is high in vitamins and minerals and a great source of beta-carotene, a carotenoid that has been proven to protect against eye diseases.

Pumpkins can be boiled, baked, or steamed into various dishes like pie, soup, or bread. Pumpkin can also be turned into purees like apple sauce or canned puree that can then be made into pies and bread. Here are my three delicious pumpkin recipes to try this coming Fall.

Rutabagas

Rutabagas are thought to have been first bred in Russia or Scandinavia in the late Middle Ages. They are a 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. 

Spinach

Spinach is a cool-season vegetable, mainly grown in North America, Europe.

It is a nutrient-rich vegetable with high amounts of many essential nutrients such as carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. It is also high in insoluble fiber to help prevent constipation. 

The easiest and most healthy way to cook spinach is steaming to maximize its nutritional value.

Sweet Potatoes

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

Sweet potatoes 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!

 

Swiss Chard

The name may imply that it originated in Switzerland, but it is native to the Mediterranean region. Due to its enormous cultivation in Switzerland, it was referred to as a Swiss Chard. 

These leafy greens are an excellent source of vitamins A and K and nearly fulfills the daily need for vitamin C. Additionally, it is extremely low in calories, making a weight-loss-friendly vegetable.

Swiss chard can be eaten raw in salads, sautéed, or served in soups. Check out my two recipes --braised carrots and swiss chard stems and creamed swiss chard recipes.

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 provitamin 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. 

Winter Squash

Winter squashes have been known to last longer than summer varieties, and they're characterized by their thick rinds and hard seeds because these characteristics help them resist spoilage from exposure while on store shelves. 

The winter varieties include acorn, butternut, spaghetti, pumpkin, and kabocha.

Winter squash is a great source of healthy minerals, including manganese which helps with bone health. Some varieties also contain antioxidants like vitamin C and carotene for extra protection against free radicals in our bodies.

One of the most useful and versatile veggies in your garden, winter squash can be baked or pureed for hummus, pasta sauce, and baked goods!

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

Sources

 

 

 

 
september produce guide

What’s In Season: September Produce Guide

by Fall, fruit, seasonal, vegetables, ,

As we move through the year, we find ourselves now heading into that restorative deep nutrition time of the year with these seasonal crops. What’s one of your favorite foods to make with something on this September produce guide?

Acorn Squash

Acorn and butternut squash are among the types of winter squash that belong to the gourd family, which also includes pumpkin and zucchini. 

Winter squashes have many health benefits, such as high levels of fiber to help keep your digestive system in good shape, vitamin A for proper eye function, and potassium, an essential mineral that helps regulate blood pressure.

Try my protein-rich stuffed acorn recipe!

Butternut Squash

Butternut squash is usually a little sweeter and nuttier than acorn squash. The nutty flavor makes butternut perfect as an addition to soups. 

Apples

With a history that stretches back more than two thousand years, apples have been the apple of our eye since their first introduction to European cultures. 

Aside from high fiber content, apples also boast good levels of polyphenols, which may help reduce cancer risk while improving heart health, memory retention ability, and brain function.

My apple cinnamon cheesecake recipe is perfect for this season. It's made with a crust of almond flour, topped with a layer of cinnamon cream cheese filling and a cinnamon butter layer on top.

My recipe for cinnamon apple pear sauce can also be used as an accompaniment to any type of dessert or your favorite breakfast dish.

Beets 

Beets are one of the most extensively grown vegetables in the world and are mostly cultivated during the cooler seasons.

They contain a bit of almost all the vitamins and minerals that you need, including fiber, folate, and vitamin C. Beets are also a good source of nitrates which can help to lower blood sugar levels.

Roasting is one of the best ways to cook beets. You can also “zoodle” beets for a delicious addition to salads or as a base for another dish.

Cantaloupe

Cantaloupes contain high levels of beta-carotene, which is an important nutrient for eye and skin protection since it is converted to vitamin A in the body. 

Cantaloupe has over 100% DV per cup for Vitamin C, meaning that eating one serving will give you enough Vitamin C throughout your day! 

This fruit can be enjoyed on its own or mixed with other fruits like bananas, blueberries, strawberries, etc., making it versatile and enjoyable while getting all your daily nutrients at once!

Remember: wash your produce first to remove any bacteria or other exposures that might be on the rind and then transferred by the knife to the flesh of produce. A prime example of this was the 2011 salmonella outbreak which was tied to cantaloupe.

CauliflowerNot many vegetables contain choline. Cauliflower, along with broccoli, is among the sources of this nutrient that most people are lacking. 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!

Eggplant

Eggplants require a warm climate and have been cultivated in their native Southeast Asia since ancient times.

They are high-fiber food that has many potential health benefits, including reducing the risk of heart disease and helping with blood sugar control. 

I am always experimenting in the kitchen. Because this dish--eggplant corn fritters with chunky tomato red pepper coulis-- turned out so well, I would like to share it with you! It's super easy to make and full of flavor. 

You could serve these as an appetizer with some goat cheese or any other cheese you'd like, or even as a main course with some side salads for a meal-sized appetizer. The tomato-red pepper coulis is so flavorful that you'll want to eat it on its own too!

Figs

Fig trees’ natural seedlings can be found in many Mediterranean countries. It is so widely used throughout these regions that it has been nicknamed “the poor man’s food."

The fruit contains significant amounts of copper and vitamin B6. Copper is a mineral that your body needs for the production of red blood cells. It also aids in energy metabolism, and it can help maintain healthy hair, skin, bones, and joints. 

While vitamin B6 is one of the most essential vitamins to help you maintain a healthy immune system and assist with many bodily processes like balancing hormones, reducing stress levels, and aiding indigestion. 

Figs can be enjoyed fresh, dried, or in tea form. Be sure to consume dried figs in moderation because of their high sugar content.

Grapes

Grapes are primarily grown in temperate climates across the world, including Southern Europe, Africa, Australia, and North and South America. In the United States, most grapes are grown in California.

Grapes are packed with nutrients, vitamins, and minerals that can help with many health issues. They contain more than one-quarter of the RDIs for vitamin C and K.

For those who have access to good grapes for jelly making, here's a great grape jelly recipe from the book Preserving Memories: Growing Up in My Mother's Kitchen.

Note: Since grapes are one of the 12 fruits and vegetables that are on the Dirty Dozen list. It’s important to buy organic because it has a higher risk of pesticide exposure. Moreover, If you’re buying organic grapes, you’re also going to want to buy organic grape juice, organic raisins, and, yes, organic wine.

Green Beans

Green beans, also called string beans, are a common food in many kitchens across the United States. 

These vegetables contain several essential vitamins, including folate, which is 10% of your daily recommended intake value and helps prevent neural tube defects and other birth defects. 

My three-bean salad recipe is a classic side dish you can easily prepare for you and your family. This salad features a delicious mix of green beans, yellow beans, and red or pinto beans. You can also add cucumbers for a refreshing crunch. It’s light and fresh but also filling enough that you can have this salad as dinner too.

Lettuce

Lettuce is a nutritious vegetable in the aster family. Although it comes in many varieties, this leafy veggie, in general, is rich in vitamins K and A. Note that red leaf lettuce is higher in antioxidants.

Most lettuce varieties, such as iceberg and romaine, are eaten fresh and often served in salads, wraps, and sandwiches.

Mangoes

Mangoes are indigenous to southern Asia. They are packed with immune-boosting nutrients -- vitamin A, C, K, and E. Just one cup of mango has 46 mg of vitamin C or 76% of what you should get per day.

It is the best time to go eat them fresh and buy from your local market. Mangoes and salsa are also a delicious combination. This easy-to-make recipe combines both fruits into a refreshingly sweet and tangy 

Mushrooms

Mushrooms have been a part of the human diet since thousands of years ago. 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 while still preserving their nutritional properties is to grill them. This would help in retaining more of their goodness and nutrients than frying and boiling.

Okra

Okra is native to the tropics of the Eastern Hemisphere, such as in Africa and South Asia. 

It is high in vitamins C and K1, which boost the immune system and prevent blood clotting. 

This vegetable is somewhat unique as it also boasts protein and fiber, a nutrient that many fruits and vegetables lack.

Cooking okra is simple. It can be sauteed, pickled, or added to soup and stews.

Persimmons

Persimmon trees are a popular fruit grown in China for thousands of years. There are hundreds of different types of persimmons but the most popular ones include Hachiya and Fuyu varieties. The American persimmon’s fruit is generally considered more flavorful in its softened state than the Japanese species.

Persimmons are a delicious fruit that can be enjoyed in the winter months. They are filled with important vitamins and minerals like vitamins A, C, and B, potassium, and manganese. 

There are many culinary uses for persimmons; among my favorites are my persimmon raisin muffin and persimmon tea for acid reflux.

Peppers

Peppers are the fruits of a tropical plant related to chilies, tomatoes, and breadfruit; all three were originally grown in America. 

One thing you may not know about peppers? They have 92% water content! The rest consists mainly of carbs with small amounts of protein and fat--making them one very nutritious meal choice for those looking to maintain their weight.

Not only do they provide 169% vitamin C (which is essential), so it's no wonder bell pepper recipes can be found everywhere, from grocery stores on the street corners alike!

As far as eating these babies go, either raw or cooked will work wonders for our bodies’ health.

Pomegranate 

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 reap the many health benefits pomegranates have to offer, either eat them directly or drink the juice. The juice is the source of grenadine syrup, used in flavorings and liquor.

Raspberries

Red raspberries originate from Europe or northern Asia and are often cultivated in temperate areas throughout the world. The most common place to find US-grown berries is California, Oregon, and Washington.

Raspberries contain vitamins, minerals, and fiber which can help provide proper nutrition to your diet. They also come with various health benefits, including providing more than half the recommended daily intake for vitamin C.

Raspberries are a popular ingredient in jams and jellies, but did you know that you can also try making your own raspberry vinegar? Check out my recipe!

Pumpkin

Pumpkin is a type of winter squash that belongs to the gourd family, native to North America. 

It is a vegetable with many different uses. In Europe and South America, it is served as a vegetable whereas, in the United States of America, it is more commonly used as a dessert, such as pumpkin pies.

This scientifically considered fruit is high in vitamins and minerals and a great source of beta-carotene, a carotenoid that has been proven to protect against eye diseases.

Pumpkins can be boiled, baked, or steamed into various dishes like pie, soup, or bread. Pumpkin can also be turned into purees like apple sauce or canned puree that can then be made into pies and bread. Here are my three delicious pumpkin recipes to try this coming Fall.

Spinach

Spinach is a cool-season vegetable, mainly grown in North America, Europe.

It is a nutrient-rich vegetable with high amounts of many essential nutrients such as carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. It is also high in insoluble fiber to help prevent constipation. 

The easiest and most healthy way to cook spinach is steaming to maximize its nutritional value.

Sweet Potatoes

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

Sweet potatoes 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!

Swiss Chard

The name may imply that it originated in Switzerland, but it is native to the Mediterranean region. Due to its enormous cultivation in Switzerland, it was referred to as a Swiss Chard. 

These leafy greens are an excellent source of vitamins A and K and nearly fulfills the daily need for vitamin C. Additionally, it is extremely low in calories, making a weight-loss-friendly vegetable.

Swiss chard can be eaten raw in salads, sautéed, or served in soups. Check out my two recipes --braised carrots and swiss chard stems and creamed swiss chard recipes.

Tomatoes

Labeled as a vegetable for nutritional purposes, tomatoes are fruits native to South America.

They're high in vitamins C and lycopene-- an important phytochemical that helps fight off diseases such as cancer.

You can find them eaten raw atop salads with all sorts of tasty toppings like cheese or avocado, baked into delicious dishes like lasagna or marinara sauce, sun or oven-dried, and pickled.  Green tomatoes are also fabulous as a chutney.

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

What's In Season: April Produce Guide

by fruit, grocery, seasonal, vegetables, ,

Spring is here and brings with it new foods that are at their peak of freshness. How many of these in-season foods can you add to your diet every day? 

Click on the links to find recipes boasting affordable, nutrient-rich, and better-tasting seasonal produce.

Artichokes 

Native to the western and central Mediterranean, artichokes are low in fat, rich in fiber, vitamins, and minerals like vitamin C, vitamin K, folate, phosphorus, and magnesium. 

Moreover, artichokes are among the richest sources of antioxidants. These delicious thistles are usually served as a hot vegetable with a sauce or as a cold appetizer. 

Asparagus

asparagus month

Asparagus is native from Siberia to southern Africa. It is high especially high in vitamin K and folate, essential nutrients that help lower blood pressure and support healthy pregnancy. 

Asparagus is low in calories, high in fiber, and contains 94% water, making it ideal for your digestive health. You can easily incorporate it into your diet; you can add it to salads, omelets, and it also makes a great side dish!

Broccoli

Broccoli, also abundant in January and February, 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. Broccoli 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.

Cauliflower

Not many vegetables contain choline. Cauliflower, along with broccoli, is among the sources of this nutrient that most people are lacking. 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. 

If you're following a low-carb diet, cauliflower is a healthier choice to replace grains and legumes in a wide variety of recipes. 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.

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, copper, vitaminB6, iron, and folate. 

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

Lettuce

Lettuce is a nutritious vegetable in the aster family. Although it comes in many varieties, this leafy veggie, in general, is rich in vitamins K and A. Note that red leaf lettuce is higher in antioxidants.

Most lettuce varieties, such as iceberg and romaine, are eaten fresh and often served in salads, wraps, and sandwiches. 

Mushrooms

Mushroom is a type of fungi, but the term “mushroom” is used to identify edible sporophores. It is considered a vegetable for cooking purposes. 

Mushrooms also come in a lot of different shapes, sizes, and colors. The most common types found in the grocery are shiitake, portobello, button, oysters, and crimini.

They are a rich source of antioxidants, potassium, beta-glucan, and B vitamins for heart health and copper for bones and nerves. 

My favorite way to eat mushrooms is by tossing them into eggs, soup or using them to create my no-bean chili recipe. 

Pineapples

ineapples are delicious tropical fruits native to the Caribbean islands and Central and South America.

They are low in calories and loaded with antioxidants and compounds that can reduce the risk of chronic diseases, improve digestion, lower the risk of cancer, boost immunity, ease arthritis symptoms, and speed up recovery after surgery or vigorous exercise.

Serving one cup of fresh pineapples along with your usual breakfast or blending frozen pineapples into smoothies is a refreshing way to start your day!

Radish

Radish varieties are an excellent source of fiber, vitamin C, and antioxidants. Compared to other root vegetables, they have fewer carbs and calories.

Strong immune system, better digestion, and increased bile production are just a few of the many radishes' health benefits. Note that radishes are generally safe to eat, but people with thyroid problems must consume them in moderation.

Using Daikon radish root to substitute for ramen noodles is my personal favorite! 

Rhubarb

Rhubarb is classified as a fruit by the USDA. It is a good source of antioxidants, vitamin K, and fiber. Note that rhubarb may be high in oxalate and best to avoid if you are prone to kidney stones. 

Due to its sour and slightly sweet taste, its fleshy, tart leafstalks are usually sugared for use in pies, jams, and crumbles.

Spring Peas

Green peas are actually not a vegetable. They are part of the legume family, consisting of plants that produce pods with seeds inside. Other examples of legumes are lentils, chickpeas, and beans. 

What makes peas unique is their high protein content. Half a cup of peas contains 4 grams of protein. 

Note that raw peas contain higher antinutrients that may disrupt the absorption of some nutrients. So it’s best to eat them fully cooked, fermented, or soaked.

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.britannica.com/plant/pea

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

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

https://www.healthline.com/nutrition/asparagus-benefits#TOC_TITLE_HDR_8

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

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6259877/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2841576/

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

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

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

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

https://www.medicalnewstoday.com/articles/284815

https://www.medicalnewstoday.com/articles/270435

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

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

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

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

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

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

https://www.healthline.com/nutrition/foods/broccoli

https://www.medicalnewstoday.com/articles/266765

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

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

https://www.medicalnewstoday.com/articles/284765

https://www.britannica.com/plant/Brassica-olerace

[/expand]

smoothie ingredients

Superfood Ingredients For Your Smoothie

by fruit, protein, recipes, super foods, vegetables, ,

When it comes to making healthy superfood smoothies it’s not just about throwing some fruit and veggies into your blending and turning it on. Sure, superfoods can be great for the body, but some are better than others. Plus, you want to think about more than just the “super” foods.

When you’re thinking about your ingredients you want to nourish your body by making nourishing choices and adding healthy veggie too.

Here are my favorite mix and match ingredients for making a fabulous smoothie:

Frozen ingredients

While fresh foods are great, there is a place for frozen items in your smoothie.  One of my favorite reasons for doing that is because you’re getting the texture and consistency you want without having to add ice which, let’s face it, is just water.  Plus your frozen ingredients can provide just as many nutrients as their fresh counterparts.  Some of my favorite frozen ingredients include:

  • Berries or other fruits
  • Avocado (cut into chunks, not left in the shell)
  • Cauliflower (this will need to be blanched first)
  • Zucchini (cut into 1/2 thick slices)
  • Leafy Greens

 

Superfoods

The term superfood can be a bit confusing.  It seems like it’s appearing on almost everything these days.  Really all it means is foods that have a lot of nutrient density.  Some foods have more nutrients than others. But for the purposes of our smoothie I’m going to share my top superfood smoothie ingredients:

  • Seeds - I prefer a blend of seeds rather than just one kind. Some people like to have their seeds individually, hemp one day, flax the next. However you like them, be sure to add seeds to get some omega 3’s and fiber. I generally recommend 1 tablespoon
  • Goji berries - Full of amino acids and antioxidants, goji berries also have a lot of vitamins and minerals. They available dry in either bulk food bins or in the health food section of the store.  Just a tablespoon is plenty; you can either blend these in or sprinkle them on the top for a decorative effect
  • Coconut oil - a healthy medium chain triglyceride this is wonderful to support the metabolism. One tablespoon is plenty but be sure it’s melted before you add it.  Otherwise you wind up with globs of frozen coconut oil in your smoothie.
  • Cacao - The powder is a great way to add a delicious treat plus get more antioxidants. One to two tablespoons make a nice addition.  Combine this with a sprinkle of cacao nibs on top and it’s definitely a nourishing superfood treat.
  • Bee pollen - Highly antioxidant, bee pollen also provides some protein. Studies have shown it has immune boosting properties, making it a wonderful and delicious addition to a smoothie. I suggest 1/2 - 1 teaspoon, start slow and work your way up.  Some people may experience allergy symptoms when taking bee pollen.

What do I put in my smoothie?

I got a lot of people asking this. I generally do not put leafy greens in my smoothie. That's because I prefer to eat them  I do, however, love the following (not all at once):

  • Frozen zucchini: I buy zucchini, slice them into 1/2" slices, freeze them flat on a cookie sheet, and then pop them into a silicone bag.  I usually throw 3-4 slices into a smoothie.

  • Frozen avocado: peeled, de-seeded, and chopped up, this is a great way to get avocado into a smoothie

  • Pumpkin: I usually use canned organic pumpkin. This with a vanilla protein powder, bee pollen, and some pumpkin pie spice?  YUMMMM!

  • Frozen cauliflower: This is a great way to get a little more veg, I generally only use 1/2 a cup or less

  • Frozen berries: They're delicious and I'm a huge fan.  Sometimes I'll alternate with frozen peaches.  I generally don't do bananas anymore because it's too much and too sweet

  • Boosters:  Love these and add them in rotation depending on flavors:  bee pollen, 7 seed mix, cacao nibs, raw nuts, pomegranate arils, or shredded coconut.  I also use spices, typically either cinnamon, nutmeg, or pumpkin pie spice

  • Bone broth: Yes! Sometimes I freeze bone broth in ice cube containers.  I can then chunk 3-4 cubes into a smoothie for a nutrient dense boost without too much of a flavor override.  Give it a try!

  • Rootz protein powder - It really tastes good! It includes easy-to-digest egg and hemp proteins, greens, bee pollen, berries, coconut, and a ton of really amazing ingredients. And it had nothing artificial in it.

Think about your blends

 

Not all superfoods will go well together. You want to make sure you are pairing your ingredients carefully so you don’t wind up with a terrible tasting smoothie.  That would be a complete waste of good ingredients. 

When you’re thinking about what you want to add to your smoothie be sure to put together ingredients that combine nicely.  If you’re not sure slice some up and try eating a bite of them together to make sure you like the combination. 

It’s also helpful to write down combinations that you’ve tried and love.  Creativity in the kitchen is great, delicious, repeatable creativity is better. 

Simple Smoothie Recipe

Rather than following a formula I’m a fan of being creative with my smoothies.  
It also depends on 
(a) what I have on hand, and 
(b) what I’m in the mood for
Here’s my general guideline when it comes to making a smoothie
Print Recipe Pin Recipe

Ingredients
  

  • 1 - 1 1/2 cups liquid
  • 1 cup fruit 
  • 1 cup veggies 
  • 1-2 tablespoons booster foods
  • 1 serving protein powder (if using)

Instructions
 

  • Tips: 
    Don’t simply throw everything in there and hit blend.  
    Start by blending liquid, boosters, and non-frozen ingredients.
    Then blend the remaining ingredients.
    Too many frozen ingredients won’t blend well If using frozen ingredients.
    Let it blend long enough to break them all down to avoid icy lumps.
    It’s okay to add extra liquid if needed (this isn’t an exact formula)
    Remember to write down combinations that you really love so you can have them again.
    Mix it up; don’t make the same smoothie every day. After all, variety is the spice of life

what's in season january

What’s In Season: January Produce Guide

by fruit, health, immune system, produce, root vegetables, seasons, super foods, vegetables, ,

When we eat what's in season, we are making a better choice for wellness. This is because when they are at the peak of ripeness, seasonal foods deliver the most nutrients -- exactly what your body needs.

Start your year off right by committing to choose those things that are fresh and in season! If possible take it even one step further by purchasing local produce.

Here are the fruits and vegetables that are abundant and, not surprisingly, at a lower price this January and February. Be sure to click on the links for delicious seasonal recipes.

1.Broccoli

Broccoli is a superfood native to Europe. It belongs to the cruciferous vegetable family which includes kale, cauliflower, Brussels sprouts, bok choy, cabbage, collard greens, rutabaga, and turnips.

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.

Broccoli can be eaten cooked or raw. When cooking it can be sautéed, steamed, boiled, or roasted. If you plan to serve it without cooking it’s great for salads or dips.

2. Brussels Sprouts

Brussels sprouts derive their name from the capital of Belgium, where they were first cultivated in the 13th century. They look like mini cabbages but don't let their small size fool you!

A nutritional powerhouse, 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. 

These vitamins and minerals help preserve eye health, protect skin health and appearance, and improve bone health.

Brussel sprouts can be eaten raw (when shredded they make a fabulous slaw) or served roasted, stir-fried, steamed, or grilled.

3. 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 stir-fried vegetables, kimchi, and coleslaw.

4. Cauliflowercaulziflower - TheIngredientGuru.com

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

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

If you're following a low-carb diet, cauliflower can be used to replace grains and legumes in a wide variety of recipes. Some popular substitutions are are cauli-rice, cauli-mash, and cauli-hummus. Have you tried it?

5. Citrus fruits

Did you know that January is National Citrus Month? We are so used to thinking of grapefruit, lemon, limes, and oranges that we forget about the other equally tasty and nourishing citrus fruits.  These include: tangelos, tangerines, Buddha’s hand, clementines, kumquats, pomelos, and ugli fruit.

All of them are among those fruits which are a rich source of powerful oxidants that may prevent many chronic conditions, especially cancer.

Due to their high water content, they can also help you stay hydrated in the winter. You can enjoy these citrus fruits in hot tea, mocktails or cocktails, and spritzer.

6. 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.

7. 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, copper, vitaminB6, iron, and folate. 

They’re widely used in soups and stews. You can also enjoy leeks in dips, salads, and even dishes such as quiche. 

8. Parsnips

Parsnips are a tasty root vegetable related to carrots and parsley root.  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 level, 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!

9. Rutabagas

Rutabagas are thought to have been first bred in Russia or Scandinavia in the late Middle Ages. They are a hearty vegetable 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. While the leaves can be added to salads and soups. 

10. Turnipsturnips

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 provitamin 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 stews. 

In Conclusion

Each seasonal fruit and vegetable has a unique set of health benefits. From preventing chronic diseases to boosting the immune system, adding these amazing, nutritious foods to your daily diet with regular exercise is a good choice to help improve your health and well-being.

 

[expand title="Sources"] 

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

https://www.healthline.com/nutrition/foods/broccoli

https://www.medicalnewstoday.com/articles/266765

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

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

https://www.medicalnewstoday.com/articles/284765

https://www.britannica.com/plant/Brassica-oleracea

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

https://www.medicalnewstoday.com/articles/284823#nutrition

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

https://www.healthline.com/nutrition/citrus-fruit-benefits

https://www.medicalnewstoday.com/articles/280882

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

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

https://www.medicalnewstoday.com/articles/282844

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

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

https://www.medicalnewstoday.com/articles/270435

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

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

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

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

https://www.medicalnewstoday.com/articles/284815

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

https://www.healthline.com/nutrition/rutabagas [/expand]