Known for their ability to enhance DNA repair in cells and help block the continued growth of cancer cells, Brussels sprouts are one powerful member of the cabbage family. Best cooked by steaming, roasting, or boiling, and combined with a variety of spices and dressings, these vegetables make a fabulous base for casseroles and salads or work as a hearty side dish.
Beets were orginally seashore plants with thin roots. After centuries of cultivation, globe-shaped beets began appearing in the 1500s. They are high in immune-boosting vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas). They can be roasted, steamed or broiled in a variety of recipes.
One baked, medium-sized sweet potato contains 438% of your daily value of vitamin A, 37% of your vitamin C, and some calcium, potassium, and iron too. What’s more, they also deliver 4 grams of dietary fiber—16% of the daily value—and absolutely zip in terms of fat. All this at just 105 calories! Sweet potatoes don’t have to take a long time to prepare. Cutting them into 1/2-inch slices and Healthy Steaming them for just 7 minutes not only brings out their great flavor but helps to maximize their nutritional value. And you can add cinnamon, nutmeg, and/or cloves for extra flavor and nutrition.
Containing a powerhouse supply loads of nutrients for little calories, studies suggest consuming broccoli can decrease the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight. You can steam broccoli as a quick dinner side, add it to a salad or mix it into a casserole.
This leafy vegetable is related to cabbage family (which also includes broccoli, cauliflower, and collards). At just 33 calories, one cup of raw kale has nearly 3 grams of protein, 2.5 grams of fiber (which helps manage blood sugar and makes you feel full), Vitamins A, C, and K. Eat raw in salads or include Kale in soups and casseroles.
Also called celery root, it isn’t actually the root of common celery, it’s a different vegetable. A very good source of vitamin K (a 100 g root provides about 34% of recommended daily intake) and some essential minerals such as phosphorus, iron, calcium, copper, and manganese. Celariac can be mashed in dishes, used as a spread, made into noodles and chopped for soups & stews.
Originally grown in Asia, hundreds of varieties are still cultivated. While we may associate citrus with summer, these fruits (clementines, kiwi, grapefruit, lemons, oranges, pears, etc.) are at their ripest and juiciest in the colder months. Well known for containing Vitamin C, they also contain compounds called flavonoids, which may have anticancer properties. Citrus flavonoids are also antioxidants that can neutralize free radicals and may protect against heart disease. Eat these alone or include them in salads, smoothies, and as a garnish.
Check out many more recipes for the above in season produce on our Pinterest Board, In Season Fall/Winter Produce.