Fruits and Vegetables: What’s in Season During Winter?

‘Tis the season for delicious fruits and veggies! There is more fresh, seasonal produce available than you may expect, and so many healthy options to choose from. Try these nutritious ideas that feature seasonal food as the star of the dish!

Breakfast:

Tropical Fruit Salad: Peel and slice kiwi, papaya, and tangerines, all of which are currently in season. Mix in a bowl and enjoy!

Sweet Potato Pancakes with Apple-Walnut Topping: This twist on traditional pancakes is a hearty start to your day. 

Veggie Omelet: Instead of filling your omelet with meat, go veggie! Add some diced cherry tomatoes, mushrooms, and leeks, all of which are in season year-round, plus some frozen spinach to your omelet. Not only will it be healthy, it’ll be colorful, too!

Lunch:

Pear Bistro Salad: Pears are in season, and they are a fun, fresh addition to any salad! The walnuts and chicken breast in this salad provide protein, which can help you feel fuller.

Sweet Potato-Pear Soup: Sweet potatoes aren’t just for Thanksgiving dinner! Try them in this hearty, delicious soup that can perfectly complement a turkey sandwich or a salad.

Very Veggie Snack Pizza: These mini pizzas feature carrots, which are in season year-round, plus frozen broccoli. Use cherry tomatoes and whole grain English muffins.

Dinner:

Mushroom Bruschetta:This appetizer, featuring seasonal mushrooms, is a savory start to your meal.

Spaghetti (Squash) and Meatballs: Instead of using pasta for this dish, try using spaghetti squash! Here’s how to cook it.Top with your favorite tomato sauce and meatballs. For healthier meatballs, make them from turkey or lean ground beef.

Mushroom Steak Fajitas:This colorful meal features lots of vegetables, and the ones that aren’t in season, you can buy frozen. If you’re not a fan of red meat, swap out the steak for chicken.

Salmon Burgers and Sweet Potato Oven Fries: A healthier twist on a traditional burger ‘n fries meal! The salmon is a heart-healthy entrée, and the baked sweet potato wedges are healthier than their fried counterparts. Be sure to serve the salmon burger on a whole grain bun.

Some suggestions for healthy side dishes include Squash with Pecans and Cranberries and Maple-Glazed Turnips.

A few tips:

·         If a veggie or fruit you want to use is not in season, instead of using the fresh version, buy it frozen or canned in its own juice.

·         Avoid buying fruits and vegetables that have added sugar, are in syrup, or are mixed with buttery or creamy sauces.

·         Some canned vegetables (such as potatoes and tomatoes) are high in sodium. Look for low-salt or low-sodium versions whenever possible.

·         For a full list of fruits and vegetables that are in season during winter, click here. Plus, check out these fruits and veggies that are available year-round!

Looking for more healthy meal ideas or ways to enjoy seasonal produce? If you are a Health Advocate member with access to the Wellness Coaching program, call your Wellness Coach today for more great nutrition tips!

A Healthier You: Adding More Fruits and Veggies to Your Diet

One easy way to healthify your meals and snacks is by adding more fruits and vegetables into your diet. According to Harvard School of Public Health, eating plenty of vegetables and fruits may help you ward off heart disease and stroke, control blood pressure and prevent some types of cancer. The latest dietary guidelines call for five servings of fruits and vegetables a day, depending on one’s caloric intake. But many of use aren’t getting the recommended dietary intake.

Health Advocate offers some tips on how to add more fruits and vegetables in your diet. Consider trying these ideas:

Get a healthy start. A healthy breakfast can help keep your energy levels up for the rest of the day. Try adding some antioxidant-rich blueberries to plain yogurt; mix in a little honey and granola. Or, add sliced bananas and strawberries to a bowl of whole grain cereal with skim milk or a non-dairy alternative like almond, rice or soy milk. 

Shake and serve. Make a homemade shake in your blender. Blend yogurt, skim milk or a non-dairy substitute with fresh fruit, such as sliced peaches, mangoes or bananas, or a handful of berries.

Buy and freeze. Frozen vegetables are quick and easy to prepare.  Just pop them in the microwave or steam/ boil them on the stovetop. Choices include, but are certainly not limited to, peas, carrots, green beans, broccoli, cauliflower, spinach, broccoli or a mixed medley…there are so many choices!

Pick ready-made options. Pre-cut, pre-washed salad in a bag can make preparing a meal very easy. Just add some protein to the salad—such as grilled chicken or low-sodium tuna—for a quick, healthy meal.  

Make healthy snacks. Cut up some fresh veggies and bring them to work for a nutritious afternoon snack—carrot sticks, sliced cucumbers or celery are healthy, easily portable choices. Or place a bowl of fresh fruit (such as apples, oranges, clementines, and/or bananas) on your desk so that healthy fare is always at hand.

Try something new.  Give your sandwich a new twist by adding cucumbers, sprouts, avocado, red and green peppers, apples, strawberries, melon slices or pears. With so many different combinations to choose from, you won’t be eating the same sandwich every day. 

Choose a healthier side. When you’re dining out, opt for a healthy salad as a side dish instead of choosing a fried side such as French fries or onion rings.

Add some zing. Make a refreshing drink by infusing sparkling water with fresh fruit (try berries or citrus fruit).

Interested in learning about more ways to add fruits and vegetables to your diet? If you have access to a wellness coach through a service like Health Advocate, give your coach a call and ask them for ideas. Or check out the following websites to learn more about nutrition: 

Centers for Disease Control and Prevention (CDC): This site gives basic facts about nutrition. Go to   www.cdc.gov/nutrition/everyone/basics/index.html

The Department of Health and Human Services (HHS) and the Department of Agriculture (USDA) published Dietary Guidelines for Americans, which provides advice on good dietary habits. Go to: www.health.gov/dietaryguidelines