Filed under: antioxidants, food, health, health and life coach, health and wellness, health benefits, holistic, holistic nutrition, integrative nutrition, life balance, minerals, nutrients, phytonutrients, seasonal eating, top health benefits, top winter vegetables, vitamins, wellness | Tags: Antioxidant, Blood sugar, Brussel Sprouts, Brussels sprout, Carrot, Celeriac, Chinese cabbage, Cook, Endive, Fruit and Vegetable, health, Home, Ice cream, immune system, Kale, lettuce, olive oil, Recipe, Rutabaga, seasonal eating, Sprout, top health benefits, top winter vegetables, Turnip, Vitamin, Wine tasting descriptors, Winter Squash
Eating whole fresh fruits and vegetables every day can give your body the essential nutrients it needs to stay healthy and protect us from risk of disease. Nutrients such as antioxidants, vitamins, minerals, protein, carbohydrate, fiber, and phytonutrients can boost our immune system, improve our digestion, reduce the risk of some cancers, reduce inflammation, balance our blood sugar levels, and build up organs, tissue, muscle, and cells. The winter months provide us with a great variety. If you are interested in trying to eat seasonally, here are some of the produce grown in the region (Northeast) are:
During December, January, and February – Winter Vegetables
- Beans, Beets, Bok Choi, Broccoli, Brussels Sprouts
- Cabbage, Carrots, Cauliflower, Celeriac (celery root), Collards
- Endive (Escarole)
- Garlic, Greens
- Microgreens, Mushrooms
- Parsnips, Pea Shoots, Potatoes, Pumpkin
- Radishes, Rutabagas
- Spinach, Sprouts, Sunflower Shoots
- Wheatgrass, Winter Squash
Top 15 Healthy Winter Vegetables
- Broccoli – antioxidants, vitamins A, B, C, K, fiber, calcium, selenium, zinc, magnesium, iron, phosphorus, manganese – help reduce the risk of cancer, boost immune system, healthy eyes and skin
- Brussels Sprouts – antioxidants, vitamins A, B, C, K, fiber, iron, calcium, phosphorus, copper, manganese – help reduce risk of cancer, boost immune system, healthy eyes and skin
- Beets – antioxidants, vitamins A, B, C, fiber, iron, manganese, magnesium – help reduce the risk of heart disease, healthy mucus membranes, reduce risk of lung cancer
- Cabbage – antioxidants, vitamins C, B, K, potassium, magnesium, iron – helps reduce risk of cancer and high cholesterol as well as builds healthy bones
- Carrots – antioxidants, vitamins A, B, C, fiber, copper, calcium, phosphorus, potassium, manganese – reduce risk of cancer, maintain vision, reproduction functions, teeth, gums
- Collards – antioxidants, vitamins A, B, C, K, fiber, iron, calcium, copper, selenium, zinc, manganese – helps control cholesterol levels, reduce risk of cancer, healthy eyes, skin, mucus membrane
- Endive (Escarole) – antioxidants, vitamins A, B, C, fiber, iron, copper, potassium, manganese – helps reduce glucose and cholesterol, keeps eyes and skin healthy
- Kale – antioxidants, vitamins A, B, K, iron, copper, sodium, calcium, potassium, manganese – reduce risk of cancer, boost immune system, healthy eyes, skin, mucus membrane, bone
- Lettuce – antioxidants, vitamins A, B, C, K, fiber, iron, calcium, potassium, magnesium – educe risk of cancer, boost immune system, healthy eyes, skin, mucus membrane
- Onion – antioxidants, vitamins C, B, fiber, chromium, manganese – reduce risk of cancer, lowers blood sugar levels, reduce risk of stroke, coronary disease, vascular disease
- Radish – antioxidants, vitamins A, B, C, E, K, fiber, iron, magnesium, copper, calcium – reduce risk of cancer and inflammation, boost immune system
- Rutabagas – antioxidants, vitamins b, C (greens have A, B, C, K), fiber, calcium, iron, manganese, copper – reduce risk of inflammation and cancer, boost immune system
- Spinach – antioxidants, vitamins A, B, C, K, fiber, Omega-3, potassium, magnesium, manganese, zinc, copper – helps control cholesterol and weight, maintain red blood cell production, strengthens bone
- Squash – antioxidants, vitamins A, C, fiber, iron, zinc, copper, calcium, potassium, phosphorus – helps control cholesterol and weight, maintain eyes, skin, mucus membrane
- Turnip – antioxidants, vitamins b, C (greens have A, B, C, K), fiber, calcium, iron, manganese, copper – reduce risk of inflammation and cancer, boost immune system
Stuffed Cabbage Recipe
Ingredients: 1 lb chemical free ground beef, 1 cup cooked brown rice, 1 small onion chopped, 1 large head of cabbage, sea salt, pepper, 1 Tbls paparika, 1 Tbls olive oil, 1-2 jars of your favorite marinara sauce, 1 Tbls reduced fat sour cream (optional).
Directions: soak a cup of brown rice in water overnight. Rinse rice, cover with water, then cook until tender. Saute onions in olive oil until soft. Add ground beef and brown. Add 1 cup cooked brown rice and 1 Tbls paparika. Season stuffing mixture to taste with sea salt and pepper. Slowly cook cabbage, peeling the partially cooked leaves as you go along (don’t over cook them or they will easily break when you try to stuff them).
Depending on the size of the cabbage leave, add 1-2 Tbls of stuffing mixture.
Fold leaves like a package and use toothpicks to hold the ends closed.
Place in a baking dish. Heat 1 jar of marinara sauce and whisk in 1 Tbls sour cream. Pour over stuffed cabbage and bake at 350 degree for 1 – 1 1/2 hours until cabbage is tender.
What are your favorite winter vegetable recipes? Share them with me and I will give them a try!
Free Information, My Thank You to Subscribers
If you are interested in learning more about integrated health and nutrition, visit my website and download the free e-book http://lifebalancehealthcoach.com/?nocache=1355458947
If you would like a list of Traditional American Comfort Foods , list of healthier substitutions, or info on previous blogs just check out my website in the free article section http://lifebalancehealthcoach.com/free-articles or for any of the recipes seen in my blogs go to http://lifebalancehealthcoach.com/recipes-victoria-ann
If you are interested in exploring how to cook healthy in a hurry, then check out my free cooking demonstration coming up March 7th entitled Healthy Nutrition in a Hurry! For more details see the January newsletter issue of Life Balance Essentials http://lifebalancehealthcoach.com/newsletter-110 (click link to subscribe)
- New Year, New You! Life Balance Essentials: Health Benefits of Winter Vegetables and Eating Seasonally (lifebalancehealthcoach.wordpress.com)
- Top 7 Health Benefits to Eating Seasonally: Try a Quick Warming Hearty Healthy Stew with Winter Vegetables! http://wp.me/p1FYCL-qJ
- Eat Brussels Sprouts Day: 10 Brussels sprouts recipes that don’t suck (examiner.com)
- Roasted Brussels Sprouts with Apples and Bacon (spoonful.com)
- Crowd-Pleasing Thanksgiving Recipes: Vegetarian, Gluten-Free, Dairy-Free (williams-sonoma.com)
- Stevie Parle’s cabbage recipes (telegraph.co.uk)
8 Comments so far
Leave a comment