What’s fresh?
Winter Squash- Look for squash that are heavy for size, no soft spots and tight skin. Keep at room temperature. Acorn squash makes a great bowl for pilafs and stuffing.
Nutrition varies depending on type, but almost all have high levels of vitamin A and also have high amounts of fiber and potassium (fluid/electrolyte balance and muscle contraction).
Apples- Choose apples that are firm and free from blemishes. There are many varieties that are good for different purposes, look up recipes or just taste test!
Apples are a good source of both soluble and insoluble fiber, which provide different health benefits. Soluble fiber slows digestion and aids in the reduction of cholesterol and contaminants in your digestive track. Insoluble fiber provides bulk to your stool to promote regularity. Surprisingly, apples are a good source of vitamin C.
Cauliflower – Look for heads with tightly packed florets and no yellow spots. Cauliflower is great raw, roasted, steamed or mashed (mock mashed potatoes).
Cauliflower is an excellent source of vitamins C and K, folate and dietary fiber. It is also a very good source of vitamin B5 and B6, which aid in many processes affecting metabolism and energy utilization.
Celeriac- Similar to celery in taste, but this variation is selected to produce large roots instead of stems and leaves. Select bulbs that are heavy and feel firm, do no be concerned with the roots or stems as you will remove these with the peel before eating. Store in the refrigerator. This root vegetable can be eaten raw or cooked, often served roasted, in soups or mashed.
Celeriac is a very good source of vitamin C and phosphorus. Phosphorus plays an important role in bone health and utilizing B vitamins. Maintaining proper balance of phosphorus, calcium and magnesium is important.
Sweet Potatoes– Firm, no soft or wrinkled skin. Avoid ones with sprouts or eyes. Keep at room temp.
High in vitamin A, vitamin C and good sources of minerals such as manganese, copper and iron. Iron is important in enzyme production and red blood cell formation.
Figs- Look for intact fruit with no discoloring, fruit will be soft to the touch but not mushy. These fruits are highly perishable, so store in the fridge and eat within 2 days of purchasing.
Good source of potassium, manganese and have the highest amount of fiber by weight of any fruit or vegetable. Dried figs are available year round and are often sweeter than fresh. Dried figs provide a concentrated source of its nutrients and become sources of calcium and iron. ½ cup of dried figs have as much calcium as ½ cup of milk.
Garlic- Look for intact bulbs, with no sprouting and it should be firm to the touch. Garlic can be stored at room temperature or the fridge. Garlic makes a great addition to many foods and when in season you can find different varieties (try Farmer’s markets). Fresh garlic is a lot stronger than the kind you can find year round in the store, so be aware when using it in cooking.
Garlic is an excellent source of manganese and a very good source of vitamin B6 and vitamin C. Garlic, like onions, contain properties that act as anti-inflammatory and antibacterial.
Pears- Select pears that do not have any soft spots or blemishes. Pears will ripen at room temperature and should be kept in a cool, dry place or once ripened in the refrigerator. Pears can be incorporated into dessert dishes as well as savory ones. With a wide variety of pears, each brings unique flavors and textures to foods.
Pears, like apples, are a good source of both soluble and insoluble fiber- promoting gastrointestinal health. They are also a good source of vitamin C.
Swiss Chard- Look for vibrant and green leaves. Avoid any wilted or dried out bunches. The entire leaf can be eaten, including the large stems. Make sure to wash well to remove any dirt or sand. The stems will take longer to cook, so it is best to separate those from the leaves and begin cooking a few minutes before the leaves. Chard can be sautéed, steamed or boiled; boiling removes more oxalic acid, which can be bitter.
A powerhouse of nutrition, Swiss chard is an excellent source of: vitamins A, C, E and K, iron, magnesium, manganese, potassium and fiber. Vitamin K is essential in the functioning of several proteins involved in blood clotting.
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