One of the best ways to safeguard your health is by including lots of fresh fruits and vegetables in your diet. Study after study has shown that doing so reduces the risk of obesity and chronic disease, such as diabetes, some cancers and heart disease. Yet, according to the latest figures from the CDC (Centers for Disease Control and Prevention), fewer than one in four Americans are eating the recommended five servings a day.

As we begin a new year, perhaps a resolution to incorporate more fresh produce in your diet may be in order. It’s also the perfect time to break out of the “salad” rut and experiment with new recipes using winter vegetables and fruits.

Where to Find the Best Produce:

There’s no better way to enjoy fresh produce than by shopping your local farmer’s market or participating in an agricultural co-op. By purchasing local foods in-season, you eliminate the environmental damage caused by shipping foods thousands of miles, your food dollar goes directly to the farmer, and your family will be able to enjoy the health benefits of eating fresh, unprocessed fruits and vegetables. And it simply tastes better! You can search LocalHarvest.org for a list of farmer’s markets or other sources of local produce in your area.

Seasonal Selects:

Depending on your location and climate, below are some of the seasonal choices you may find in your local farmer’s market or grocer. We’ve also included some nutrition facts and cooking tips. We challenge you to try one new vegetable each week and have fun!

Winter Vegetables:

In addition to the ubiquitous winter vegetables, broccoli, cabbage and cauliflower, you may want to try something new, like:

• Winter squash – comes in many shapes and sizes and is delicious roasted, boiled, mashed or pureed and made into a soup. Excellent source of vitamin A, vitamin C, potassium and fiber and a good source of folate and thiamin. Store squash in a cool dry place, not in the refrigerator.
• Beets – Both the root and the greens are edible. The root can be sliced and roasted in olive oil, added to soups or boiled and mashed or pureed. Beet greens can be sautéed in olive oil and garlic much like spinach. Beets are high in folic acids.
• Parsnips - Cut parsnips into cubes and use them in soups or stews. They can be exceptional roasted or boiled or mashed and mixed with mashed potatoes for a sweeter, richer taste. Parsnips are an excellent source of vitamin C and folate.
• Kale – Young tender leaves can be eaten raw in a salad. Older stalks are best lightly steamed or sautéed in a little olive oil with your favorite seasonings. Store kale like lettuce. Wrap a damp paper towel around the base of the stalks and store in the refrigerator. Kale is an excellent source of vitamins A and C as well as calcium and iron.
• Swiss Chard – A popular Mediterranean vegetable, Swiss Chard ranks second to spinach with regard to nutritional value. It is an excellent source of vitamin K, A and C and is a good sources of magnesium, potassium, iron and dietary fiber. To cook, slice leaves and stems ½ inch wide and steam for about three minutes.
• Brussel Sprouts – Fresh brussels sprouts are vastly different than frozen ones that can be bitter and mushy. Try fresh sprouts roasted in olive oil with a dash of salt and pepper. Just four little sprouts deliver more than a day’s requirement of vitamin C and loads of fiber!

Other winter veggies to try include: artichokes, avocados, bok choy, celery root, fennel, Jerusalem artichokes, leeks, radicchio, radishes, rhubarb, rutabaga, salsify, snow peas, sweet potatoes, turnips, watercress.

Winter Fruits:

In citrus growing states, oranges, grapefruits, lemons and limes are usually available through the winter months. In northern states, apples, pears and cranberries are the typical “local” fruit choices. For a change of pace give these less common fruits a try:

• Blood oranges -- These tangy citrus fruits are great in winter salads, desserts, and drinks. Just like other varieties of oranges, they're rich in vitamin C and fiber.
• Persimmons – These sweet fruits vary in texture from firm to mushy and add a tangy flavor to salads, baked goods or drinks. They’re a good source of vitamin C and fiber.
• Cranberries – High in vitamin C, cranberries make a delicious addition to rice dishes, fruit pies, muffins or breads.
• Clementines – Add clementines to salads, desserts or poultry dishes. They are an excellent source of vitamin C and a good source of fiber and folate.
• Kumquats – These tiny oranges are meant to be eaten rind and all. Like most citrus fruits, they’re an excellent source of vitamin C.
• Pomegranates – In addition to drinking the juice, the seeds can be sprinkled on salads or added to rice dishes, stuffing or casseroles. They are a good source of vitamins A and C.

Enjoy the flavors of the winter harvest!

Sources:

The Daily Green

Local Harvest

Food Fit

Eating Well