I always read up on what’s being touted as the latest superfood. Superfoods are nutrient powerhouses that pack large doses of antioxidants, polyphenols, vitamins, and minerals. Raw cacao, acai, goji berries and chia seeds all have their own special characteristics. But as we transition to winter, I’m recommending some new warming options.
I love adding the following winter superfoods in to my everyday eating habits; they’re full of benefits and will help to ward off disease over the next few months.
Beans
I use black beans in salads, rice and beans, soups and burritos but during the winter months, I recommend that you switch to white beans. White beans seem to be better in terms of digestion-promoting fiber and rich in bone-building calcium. Plus, thanks to their mild, go-with-anything savory flavor, white beans are a little more versatile, working with rice and soups, as well as meat and vegetables. My favorite side dish is a mixture of white beans, red rice, roasted butternut squash and kale. I then toss it all with some fresh pesto!
Root Veggies
Sweet potatoes are an awesome choice as our body craves more warming, grounding root vegetables all winter long. So look at the options you have for root vegetables, especially butternut squash. Both are excellent sources of Vitamin A and C and contain nutrients that keep your immune system in cold and flu fighting shape. But the squash has less than half the calories. Roasting butternut squash is my favorite way since it gives it a caramelized sweetness. Cube and toss with oil, then roast at 400 degrees for 30 minutes. Mix with pomegranate seeds, chopped scallions, crushed pistachios, lemon zest and a drizzle of balsamic vinegar…so good!
Fruits
As peaches are my summertime favorite, check out persimmons at this time of year. Two small persimmons supply 19 % of your recommended dietary allowance for Vitamin A, which is almost 5 times more than a peach! Persimmons are sweet, tart and crisp. Slice them into wedges, dollop with goat cheese and wrap in prosciutto. Or sauté them and arrange over a bed of arugula with a handful of pecans.
Greens
I live on spinach all summer long but when the colder weather approaches, I switch to kale. Kale is detoxifying too but beats spinach when it comes to Vitamin K, which plays a key role in blood clotting and bone health. Kale can be tough and slightly bitter, which can make for quite a mouthful when eaten raw. So don’t skip this crucial prep step – before using in salads or sides, massage kale with olive oil and a sprinkle of sea salt. This tenderizes and flavors the leaves and helps them crisp up when baking kale chips.
Starch
The later in the season it gets, my farm share tends to have more and more celery root (a.k.a. celeriac). It looks funky and most people don’t know what to do with it. Compared to a 134-calorie white potato, the celery root has only 42 calories in one cup and a third of the carbs. It’s also a superior source of phosphorus, a mineral that keeps your skeleton strong. With its distinctive peppery flavor, a celery root has more zip than mashed potatoes. I suggest you peel the root, cut it in to chunks and then steam it until soft. Then mash it with Greek yogurt, shredded Gruyere and Parmesan cheese and salt to taste. Yummy!
I hope you enjoy these substitutions and reap all the benefits of these winter ‘super’ foods!