Healthy Eating for Winter
Trying to buy local and fresh fruits and vegetables in the Ohio winters isn’t as much fun as in the summer and fall, when we have such nice variety. Fortunately, there are some tasty treats available that are often better in cooler temperatures—maybe some you’ve never tried! Winter vegetables can be steamed, baked, made into soups or stews, or sometimes eaten raw in salads or slaws.
These “super foods” provide you with nutritious phytonutrients, which are associated with the prevention of at least four of the leading causes of death: cancer, diabetes, cardiovascular disease and hypertension. Cabbage is the easiest local food to find in the w i n t e r. Cau l i f l o we r, Brussel sprouts, winter squash, potatoes and broccoli are also grown best in cooler temperatures. Kale is a dark green vegetable that is often overlooked. It’s great in a soup or casserole or sautéed in olive oil. Kohlrabi is a vegetable that looks like a fat turnip that can be eaten raw, boiled, steamed or baked. Herbs like garlic, parsley and cilantro provide extra nutrient boosters as well as make our meals flavorful. Although citrus isn’t found locally, winter is the season to get our vitamin C with a sweet, juicy orange—try some orange segments in an arugula salad or some broiled pink grapefruit for a little bit of
sunshine in your diet!
Recipe for Kale Chips
Any green, even spinach, can be used:
1 bunch kale
1 tablespoon olive oil
1 teaspoon seasoned salt
Preheat an oven to 350 degrees F.
Spray a cookie sheet lightly with cooking spray.
Carefully remove the leaves from the think stems and tear into
bite size pieces.
Wash and thoroughly dry the leaves.
Drizzle kale with olive oil and sprinkle with seasoning salt.
Bake until the edges brown but are not burnt, 10 to 15 minutes.
Makes 8 servings, 56 calories per serving.