Just because the weather is often grey this time of year doesn’t mean that you have to sacrifice on produce. Some sensational, fresh veggies are arriving during the winter months. Take advantage of these wonderful recipes and enjoy the health benefits of eating vegetables to help get you through the frosty nights.
Remember, you can always use the Nutrlilyze app to find dishes with winter vegetables that are perfect for your diet.
Broccoli is very rich in Vitamins K and C, both of which help support vital body functions. Vitamin K helps contribute to healthy blood flow by aiding in the ability of blood to clot, while transporting calcium into the bones. This can help with healthy bones, decreasing bone loss and risk of breaks or fractures.
Vitamin C is associated with a number of healthy side effects. These include a lower risk of cancer, as well as more effective cancer recovery, lower rates of cardiovascular disease, and even help you fight the common cold.
Nutrilyze’s Favorite Broccoli Recipes
- Broccoli with Lemon Butter Sauce
- Broccoli Pie
- Garlic Parmesan Broccoli
- Broccoli Quinoa Salad With Buttermilk Dressing
- Broccoli and Cheese Quiche
- Pork Shoulder with Pineapple and Sesame Broccoli
Brussels sprouts are nutrient-packed, delicious, and easy to cook with. The bite-sized greens have been reported to help lower cholesterol while also aiding in thyroid function.
Brussels Sprouts can also help decrease the risk of some cancers as they are rich in glucosinolates.
Our Favorite Brussels Sprouts Recipes
- Brussels Sprouts Apple and Bacon Hash
- Raw Swiss Chard, Cabbage, and Brussels Sprout Salad
- Smokey Brussels Sprout Gratin
- Tortellini with Lemon and Brussels Sprouts
- Spicy Shrimp and Brussels Sprout Stir Fry
- Brussels Sprout and Lemon Pizza
Citrus fruits, including Lemons, Grapefruit, and Limes all ripen over the winter. Citrus is high in Vitamin C, a key player in the formation of collagen. Collagen is important as it can play a pivotal role in the formation of tendons, ligaments, tendons, skin, blood vessels, and bones.
Vitamin C is also incredibly important as an antioxidant. It is known for contributing to the fight against free radicals and can be helpful when first becoming sick.
Nutrilyze’s Favorite Citrus Recipes
- Pink Grapefruit and Avocado Salad
- Lemon Gateau
- Key Lime Pie Ice Cream Sandwiches
- Charred Octopus Salad with Tangerine Sauce
- Roasted Beet Salad with Blue Cheese and a Tangerine Dressing
- Lemon-Date Bars
That’s right, everyone’s favorite superfood is ready for harvest during the winter. Kale is high in soluble and insoluble fiber. The insoluble fiber helps contribute to healthy bowel movements while the soluble fiber can help lower blood cholesterol and regulate blood sugar. Plus, Kale has low calories and 0 fat content.
Iron is also found in abundance in the leafy green. Iron is an essential component of healthy blood cells, which aids in the transport of oxygen throughout the body. Iron deficiencies can lead to anemia which can cause headaches, fatigue, and body weakness.
Finally, Kale is rich in Vitamin A, which is associated with crucial functions such as bone growth and a healthy immune system. Vitamin A contributes to healthy vision by protecting the mucous membrane that lines and protects the eyes from harmful bacteria and viruses.
Nutrilyze’s Favorite Kale Recipes
- Spicy Tuscan Kale and Ricotta Granda Pie
- Spaghetti Aglio e Olio with Kale
- Kale and Cucumber Salad with Roasted Ginger Dressing
- Avocado, Kale, Pineapple, and Coconut Smoothie
- Ricotta, Kale, and Mushroom Toast
- Pork Tenderloin with Kale and Kimchi
Along with being a good source of Vitamin C, Radishes are rich in Riboflavin and Potassium. Riboflavin, or Vitamin B2, is reported to assist your body in converting carbohydrates into sugars, or food into energy. It is necessary for healthy skin, liver, hair, and eyes.
Potassium is useful for a number of reasons. Getting the appropriate amount of daily potassium can help reduce muscle disorders, reduce cramping, strengthen muscles, and stabilize blood pressure.
Nutrilyze’s Favorite Radish Recipes
- Fried Egg on Toast with Salted Herb Butter and Radishes
- Flatbread with Smoked Trout, Radishes, and Herbs
- Avocado with Radish, Carrot, and Pickled Onion
- Radishes With Spicy Mayo and Sesame Salt
- Grilled Steak and Radishes with Black Pepper Butter
- Duck Breast with Mustard Greens, Turnips, and Radishes
With so many delicious options, shopping for produce this February will be a breeze, and cooking a blast. Enjoy these wonderful winter veggies and the heavenly recipes in which they are utilized.
Keep an eye out for upcoming recipes exclusively on Nutrilyze. Our team of dietitians are hard at work creating a catalog of recipes packed micronutrients and superfoods. It’s all part of our mission to help curate the perfect meals for you.