Cold-weather Superfoods!
By Patty McManus and Kia Armstrong, Nash’s Organic Produce
Originally published in Peninsula Families Today, an advertising supplement produced by Peninsula Daily News and & Sequim Gazette
As the seasons change and we get out our coats and turn up the heater, our bodies also experience changes in energy levels, metabolism and even food preferences. We feel the need for “comfort foods”—meals that make us feel warm all over and fortify us against the cold. But if you are just serving up mac ‘n cheese and calling it good, you might not be getting what you need to stay healthy all winter long.
Foods that truly warm us are foods that take longer to grow. These veggies have had more time to accumulate the vitamins, minerals, and phytonutrients (natural plant chemicals that help fight diseases) our bodies need for a strong immune system, and they include most root vegetables (carrots, beets, turnips, parsnips, and potatoes) and cruciferous vegetables (kales, cabbages, cauliflower and Brussels sprouts). Compared with lighter, leafy veggies we associate with summer (like lettuces) that tend to grow much more quickly, these roots and crucifers provide the human body with the nutrition and flavors that make winter a season to enjoy.
Local farmers markets have great produce well into the fall and winter months (Port Angeles Farmers Market goes all year long!) Some of these locally-produced vegetables really pack a healthy punch for you and your family.
Carrots
Fall and winter are the best times to enjoy carrots. Rich in vitamins A and C, potassium and insoluble fiber, carrots also contains magnesium, which relaxes you and aids in muscle recovery. They’re much easier to digest when cooked, and very warming to the body this way as well. Slice into bite-sized pieces and toss ‘em into soups and stews!
The bright orange color comes from beta-carotene, an important precursor to vitamin A, and it protects against macular degeneration and senile cataracts. Carrots have also been shown to protect against some cancers and cardiovascular disease.
You can steam, mash, sauté, roast, and even grill carrots. They can be candied, grated into salads, added to cookies, soups, stews and quiches. They are one of the most versatile of vegetables!
Beets
Beets get a lot of attention for being a unique source of ‘betalains’, phytonutrients that are known for their antioxidant, anti-inflammatory, and detoxification supportive properties.
Beets are also an excellent source of folate and a very good source of manganese, potassium, and copper. They are rich in dietary fiber, magnesium, phosphorus, vitamin C, iron, and vitamin B6.
Steaming beets helps maximize their nutrition and flavor. Fill the bottom of the steamer with an inch of water and bring to a rapid boil. Add beets, cover, and steam for 15 minutes. Beets are cooked when you can easily pierce with a fork. Serve on top of salads or sprinkle with balsamic vinegar and serve as a vegetable side dish.
Save those greens! Beet greens are lovely sautéed and offer you the same nutrient density as the root. It’s a two-for-one deal! Prepare them like you would Swiss chard.
Dark, Leafy Greens
Dark leafy greens, such as beet greens, kale, chard and collards, thrive in the chill of winter when the rest of the produce section looks bleak. In fact, a frost can sweeten them up, because the plant uses sugar as an antifreeze. Winter greens are particularly rich in vitamins A, C and K. Collards and mustard greens are also excellent sources of folate, important for women of childbearing age.
The phytochemicals found in winter greens help our liver cells excrete toxins. One cup of chopped greens has 100% of the average daily vitamin A requirement and ¾ of the daily vitamin C requirement.
The dark winter greens lend themselves particularly well to soups and stews because they hold up well in the cooking process. But don’t overcook them. Add them towards the end of the cooking time, so that they maintain their nutritional benefits.
Winter Squashes
There are many varieties of winter squash—including pumpkin, butternut, acorn, delicata and spaghetti squash—and they are all excellent choices for winter nutrition. One cup of cooked winter squash has around 80 calories, but is high in both vitamin A (214 percent of the recommended daily value) and vitamin C (33 percent), as well as being a good source of vitamins B6 and K, potassium and folate. Squash’s high fiber makes it especially filling, yet it’s one of the easiest veggies to digest since it has a high water content.
Winter squashes are easy to enjoy. Punch a couple of vents into the skins and place on a baking sheet. Bake in a moderate oven for an hour, allow to cool a little and cut open. Season the insides with garlic salt, pepper, even cumin or turmeric. You can also bake the seeds for a healthy snack.