Hello,
I recently contributed to this article for my colleague Amy Capetta for Nike.com on some favorite healthy and easy-to-find winter vegetables. If you are looking to add some different produce to your eating repertoire this winter, I urge you to try these. Here are some highlights from the article. Enjoy.
Winter squash
Despite its name, winter squash is grown in the summer and harvested in the fall. I’m a huge fan of butternut squash for its versatility and satiety, as well as its nutrition profile.
As I discuss with Nike.com, “cooked butternut squash provides beta carotene as well as immune-boosting vitamin C. In addition, this type of squash contains potassium, a mineral that aids in heart function and muscle contraction. It’s also low in calories. A one cup serving equals 80 calories — and offers more than 6 grams of fiber.”
Tasty tip: I love roasted butternut squash which makes a yummy side dish. Drizzle olive oil on butternut squash. Optional to drizzle with honey and cinnamon, and bake in the oven for 30-40 minutes. Enjoy as a heart-healthy side dish or snack.
Beets
As I discuss, beets are a “nutrition powerhouse” and rich in nutrients, including folate, a B-vitamin that encourages DNA production and cell division, iron, an essential mineral that’s necessary for carrying oxygen from the lungs throughout the body, and fiber — a plant substance that supports digestion and weight management.
Beets are also rich in betalains, an antioxidant that gives this veggie its deep red color while providing health benefits, such as possibly helping to fight chronic diseases.
Tasty tip: I enjoy roasted beets either as a side dish or tossed into a salad. While most of us choose red beets, yellow beets are also delicious.
Leeks
Leeks are a nutrient-dense vegetable rich in vitamins and minerals, including vitamin K and manganese. Leeks also contain allicin which has been linked to cholesterol-reducing benefits and anti-cancer properties.
Tasty tip: You can enjoy potato leek soup, or roast them with olive oil and enjoy as a side dish. You can also add them to omelets or pizza.
Enjoy the full article here for additional vegetables to enjoy and for tasty tips.
Have a healthy week!
Warmly,
Lisa
Lisa R. Young, PhD, RDN
Eating well for a healthy gut