Tag: Healthy seasonal foods

Five Seasonal Foods To Enjoy During Spring

Five Seasonal Foods To Enjoy During Spring

When it comes to healthy eating, seasonal foods have so many benefits to offer.  Eating seasonally not only offers great taste and nutritional value, it usually offers a lower price per pound and the opportunity to support local farmers.  That’s what I call a win-win.  🙂

To help you get started, below is a list of five in-season foods and ideas on how to incorporate them into your weekly diet.  Oh, and by the way, I included a picture of strawberries above because they are in season in the Spring and early summer.  Bonus!

Peas

 

Peas are a wonderful plant-based source of protein. A 100-calorie serving has more protein than a hard-boiled egg or a tablespoon of peanut butter.  They are a great source of vitamin C and vitamin K.  Try adding peas to pastas, rice dishes, casseroles, salads, or eating them steamed with a pat of butter.  On cooler nights, ease the chill by pureeing peas and making a soup.

Asparagus

 

This springtime gem is a good source of vitamin K and folate.  It’s also very versatile.  Asparagus can be roasted, grilled, boiled or even sautéed.  It adds great flavor to a breakfast quiche, can be used in a lunchtime Nicoise salad, makes a great side next to a grilled piece of salmon or steak, and works well in pastas.

Leafy Greens

 

One of the first signs of spring is the opening of leafy greens like spinach, kale, collard greens, Swiss chard, arugula, romaine and other lettuces.  Regardless of which leafy green you choose, all greens are a healthy addition to a balanced diet.  Most leafy greens taste the sweetest after a frost.  You can minimize the bitter flavor of greens by adding an acid like lemon juice or vinegar.  Leafy greens are loaded with vitamins-especially A, C, and K—as well as minerals like calcium, folic acid and iron.  While one of the most popular ways to eat greens is in a salad, I encourage you to do a quick search for recipes that include leafy greens in the main dish.

Radishes

 

Radishes make a great crunchy snack.  They are most popular raw due to the mild pepper flavor they offer, however they are also good pickled and roasted.  Try adding them to salads, tacos, and Asian dishes.  Radishes are a great source of fiber and vitamin C.

artichokes

Artichokes are one of my favorite foods.  They are abundant in my home state of California.  Artichokes are delicious steamed and make a great side with grilled meats.  You can pull off the leaves and dip the meaty portion into mayonnaise or simply bite into them plain.  I recommend adding a bit of olive oil to the water prior to steaming them.  Artichoke hearts are delicious marinated and can be added to pastas, salads, and casseroles.

Artichokes have been shown to improve various digestive health disorders and may be able to lower blood cholesterol levels, as well as protect the liver from damage.   They are a wonderful source of Niacin, Magnesium, Phosphorus, Potassium and Copper, and a very good source of Dietary Fiber, vitamin C, vitamin K, Folate and Manganese.

This Spring, I encourage you to explore local farmer’s markets, roadside stands, and grocery stores for an abundance of good eats this time of year.

Here’s to heathy and delicious meals in every  season!

Shared with love,

Jennifer

 

 

Fourteen Seasonal Fruits And Veggies For Fall

Seasonal Fruits and Vegetables - Fruits and Veggies for Fall - shutterstock_152970545

The fall season brings a great variety of fruits and vegetables that can help you stay on track with your healthy eating plan.  Eating seasonally not only offers great taste, it usually offers a lower price per pound and the opportunity to support local farmers.  That’s what I call a win-win.  🙂

This fall, I encourage you to explore local farmer’s markets, roadside stands, and grocery stores for an abundance of good eats this time of year. To help you get started, here’s a list of in-season fruits and vegetables and ideas on how to incorporate them in your weekly diet.

TRY THESE TASTY FRUITS AND VEGETABLES FOR FALL

1) Apples. Harvest Season: August-November.

Apples make great on-the-go snacks. Use them in salads, with savory dishes like pork chops or chop them up and put them in yogurt.

2) Dates. Harvest Season: September-December.

Dates are great in baked goods. Try chopping up a few for your oatmeal or over the top of frozen yogurt. For savory dishes, try doing a search for middle eastern recipes that include dates.

3) Grapefruit. Harvest Season: September-April.

Add over greens, squeeze fresh for a healthy juice, or eat this fruit in its fleshy form just like an orange.

4) Kiwi. Harvest Season: September-March.

Kiwis are a great way to spice up a fruit salad or a smoothie.  They make a wonderful dessert on their own.  If you want something a bit more decadent, try pairing them with a small serving of ice cream.

5) Pears. Harvest Season: August-February.

Pears are one of my favorites because they are so versatile. This fruit is great as part of a snack, added to mixed greens, used in savory dishes, or poached with a bit of cinnamon for a low-cal healthy dessert.

6) Tangerines. Harvest Season: November-April

Add these sweet little treats to yogurt, pack them in lunches, snack on them, use as a dessert, or add them to a salad.

7) Brussel Sprouts. Harvest Season: September-March.

I must confess, it took me awhile to like these wonderful little cabbages.  Now, they are one of my favorites this time of year.  Try roasting brussel sprouts with olive oil, or sauteing with butter and garlic. Serve with roasted meat and mashed potatoes.

8) Cauliflower. Harvest Season: September-June.

Use cauliflower to make fantastic soups, mix it in your stir-fries, or serve steamed with other vegetables as a side. You can also chop up cauliflower with other veggies and serve it with a healthy yogurt dip for parties.

9) Squash. Harvest Season: October-February

There are so many varieties of squash and ways to prepare them. Try them steamed, stir-fried, or in soups. I’ve even used butternut squash to make a lower calorie bechamel sauce for mac and cheese.

10) Pumpkin. Harvest Season: October-February.

Pumpkin is used mostly in desserts like pies and cakes. You can use it for waffles, pancakes, and breads.  However, pumpkin soup is delicious and I’ve even had pumpkin raviolis.  You can get really creative with pumpkin.  Just like with the dates, try doing a search online for interesting pumpkin recipes.

11) Sweet Potatoes. Harvest Season: September-December.

Sweet potatoes are not just for Thanksgiving Day anymore and they are a fantastic complex carbohydrate.  Roast them.  Make mashed sweet potatoes, or baked french fries. If you’re cooking for 1-2 people, you can save time in the kitchen by microwaving a large sweet potato.

12) Turnips. Harvest Season: September-April.

Try these tasty root vegetables roasted with olive oil or in stews.

13) Parsnips. Harvest Season: October-April.

Add parsnips to other root vegetables and puree for a sweeter soup, or roast with potatoes and carrots for a wonderful blend.

14) Rutabaga. Harvest Season: October-April.

Honestly, I haven’t cooked with this one yet. I discovered it when researching my list for this article. It’s a cross between a turnip and a cabbage. Suggested uses include roasting, or adding to casseroles and soups along with turnips and carrots. I’ll report. You decide.  🙂

When meal planning this fall, decide which seasonal fruits and vegetables you’d like to incorporate into your healthy eating plan and use lower calorie nutrient dense recipes that include these foods as ingredients. You can find great low-cal seasonal recipes on websites like Cooking Light and Eating Well.  If you are a little old school like I am and enjoy looking through recipe books I recommend purchasing a monthly subscription to a healthy cooking magazine.  The cost is minimal and having a variety of seasonal recipes to choose from takes the boredom out of meal time.

Have fun experimenting with healthy seasonal foods. Browse your produce stand and farmer’s market. When eating out, ask your food server what’s fresh — and depending where you live — ask what’s local on the menu.

Please feel free to share any great seasonal recipes or snack ideas you come up with. I love to hear from you!

Blessings to you and yours!
Jennifer

Healthy Seasonal Foods For Fall

The Fall season is officially here!  And, the new season brings a great variety of fruits and vegetables that can help you stay on track with your healthy eating plan without compromising great taste!

Explore local farmer’s markets, roadside stands, and grocery stores for an abundance of good eats this time of year.  To help you get started, here’s a list of in-season fruits and vegetables and ideas on how to incorporate them in your weekly diet.

Try these tasty fruits and vegetables for fall!

1) Apples.  Harvest Season: August-November.

Apples make great on the go snacks.  Use them in salads, with savory dishes like pork chops; or chop them up and put them in yoghurt.

2)  Dates.  Harvest Season: September-December.

Dates are great in baked goods. Try chopping up a few for your oatmeal or over the top of frozen yoghurt.  For savory dishes, look for low-cal middle eastern recipes that include dates.

3)  Grapefruit.  Harvest Season: September-April.

Add over greens or squeeze fresh for a healthy juice.

4)  Kiwi.  Harvest Season:  September-March.

Kiwis are a great add to spice up a fruit salad or a smoothie.

5)  Pears.  Harvest Season: August-February.

Pears are one of my favorites because they are so versatile.  This fruit is great as a snack, added to mixed greens, used in savory dishes, or poached with a bit of cinnamon for a low-cal healthy dessert.

6)  Tangerines.  Harvest season:  November-April

Add these sweet little low-cal treats to yoghurt, pack in lunches, snack on them, use as dessert, or add to a salad.

7)  Brussel Sprouts.  Harvest Season: September-March.

I must confess, it took me awhile to like these wonderful little cabbages.  Now, they are one of my favorites this time of year! Try roasting brussel sprouts with olive oil, or sauteing with butter and garlic.  Serve with roasted meat and mashed potatoes.

8)  Cauliflower:  Harvest Season: September-June.

Use cauliflower to make fantastic soups, in stir-fries, or steamed with other vegetables as a side. Chop up cauliflower with other veggies and serve with a low-cal yoghurt dip for parties.

9) Squash.  Harvest Season:  October-February

There are so many varieties of squash and ways to prepare them. Try them steamed,  stir-fried, or in soups.  I’ve even used butternut squash to make a low-cal bechamel sauce!

10)  Pumpkin.  Harvest Season:  October-February.

Pumpkin is used mostly in desserts like pies and cakes. You can use it for waffles, pancakes, and breads.  Search for low-cal substitutes of these sweeter treats and keep portions in check.

11)  Sweet Potatoes.  Harvest Season:  September-December.

Not just for Thanksgiving Day anymore. Roast them. Make mashed sweet potatoes, or baked french fries.  If you’re cooking for 1-2 people, save time in the kitchen by microwaving a large sweet potato.

12)  Turnips.  Harvest Season:  September-April.

Try these tasty root vegetables roasted with olive oil or in stews.

13)  Parsnips.  Harvest Season:  October-April.

Add parsnips to other root vegetables and puree for a sweeter soup, or roast with potatoes and carrots for a wonderful blend.

14)  Rutabaga.  Harvest Season:  October-April.

Honestly, I haven’t cooked with this one yet.  I discovered it when researching my list for this article.  It’s a cross between a turnip and a cabbage.  Suggested uses include  roasting, or adding to casseroles and soups along with turnips and carrots.  I’ll report. You decide!

Decide which fruits and vegetables you’d like to incorporate into your healthy eating plan and use low-cal recipes that include these foods as ingredients.  You can find great low-cal seasonal recipes in Cooking Light  and Eating Well magazines.

Have fun experimenting with healthy seasonal foods. Browse your produce stand and farmer’s market.  When eating out, ask your food server what’s fresh — and depending where you live — ask what’s local on the menu.

Please feel free to share any great recipes or snack ideas you come up with.  I want to hear from you!

Blessings!

Jennifer