Category Archives: Fruit

Healthy Changes to Your Diet in the Winter

Healthy Changes to Your Diet in the Winter

As the temperature drops, our nutritional needs change. Except for winter-sports enthusiasts, people become less physically active. After all, when it’s cold and snowy outside, even a trip to a neighborhood grocery store is a daunting task. And with the advent of cold and flu season, staying healthy takes a bit more effort. What’s more, nutrition-packed fruits and vegetables that were plentiful during the summer may be in short supply—and take a bigger chunk out of our wallets.

However, there are many delicious and affordable ways to ensure proper nutrition during the dark days of winter. These tips will help you maintain optimum health and please your palate at the same time.

Go for Beans

There are many varieties of legumes, including garbanzo beans (aka chickpeas), lentils, lima beans, and pinto beans. These hearty foods have something in common: they are fiber and protein powerhouses. Beans can be added to stews and soups, served in salads, and cooked and eaten by themselves. To reduce gassiness, soak them in water for six to eight hours and rinse before preparing.  For a quick 20-minute meal, check out my Cuban Black Beans & Kale recipe.

Try Some Spuds

Potatoes have an undeserved bad reputation for their starch content. However, they are chock full of vital nutrients. One potato provides hefty amounts of immunity-boosting vitamins B6 and C, fiber and folate, essential for the proper development of unborn babies. Purple potatoes are a great source of antioxidant with a variety of benefits ranging from keeping heart disease at bay to reducing inflammation. Adding carrots, parsnips, turnips, and other roots vegetables to mashed potatoes is a delicious way to include vegetables in a wintertime diet.

Talk Turkey

This bird is not for Thanksgiving only. Low in calories and high in protein, it’s a natural in sandwiches, soup, salads, stir-fry, and by itself.

Include Winter Squash

Spaghetti, acorn, and butternut are only a few types of this colorful, tasty, nutritious vegetable. Winter squash is low-calorie and rich in fiber, vitamin A, folic acid, and vitamin C. Acorn squash also has vitamin B1, B6, and magnesium. And butternut squash is a powerhouse of vitamins A and C.  Add a little grass-fed butter, applesauce, maple syrup or cinnamon to infuse some flavor.

Add Some Greens and Reds

Chard, collards, and kale flourish in winter; frosty weather can reduce kale’s bitter taste. With healthy amounts of vitamins C, A, and K—and plenty of folate in escarole, mustard greens, and collards—leafy greens can keep people’s immune systems in good shape. Red cabbage, a cousin of kale, contains few calories and lots of vitamin A, plus zeaxanthin and lutein, phytochemicals so important for eye health as people age.

Don’t Forget Fruit

Citrus fruit is loaded with vitamin C. Grapefruit, oranges, and their cousins are also excellent sources of all-important flavonoids, known to raise HDL cholesterol (the good kind), reduce LDL cholesterol, and lower triglyceride levels. And if you have not yet tried pomegranates, you may want to add it to your daily regimen. It contains more antioxidants than any other kind. Studies show that pomegranate may help prevent free radicals from doing damage—and increase the flow of blood to the heart in patients whose tickers do not receive sufficient oxygen because of blocked arteries.

By adding these good-tasting and nutritious foods to the menu, you can ensure that you and your family will weather the chilly season.

What dishes do you plan to make that this article inspired?  Leave a comment below or post in the Facebook group.

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Paleo Lemon Custard Fruit Tart

Paleo Lemon Custard Fruit Tart

For the crust:
1 1/2 cups pecans
3/4 cup almond meal
1/4 cup coconut oil
1 egg
1 tablespoon raw honey
1 tsp vanilla extract
1/2 tsp each of baking soda and baking powder
dash of salt

Blend your pecans in your food processor until very fine. Add the coconut oil, honey, vanilla until you get a really creamy consistency. Slowly add in the almond meal, baking soda and powder, and then your egg. Mix until everything is a nice smooth texture.

Oil your pan or baking dish with some coconut oil. Spread your mixture in so it covers evenly.  Bake at 375 for about 25 minutes or until the center is cooked through. Put in the refrigerator to cool before filling with lemon custard.

For the topping:
5 eggs
juice of 4 squeezed lemons
1/3 cup raw honey
1/3 cup coconut oil

In a medium sauce pan, blend your eggs, honey, oil, and lemon juice together. Heat on medium heat and constantly whisk the ingredients until they start to thicken up. Transfer into a bowl and put in the fridge for about 20 minutes to cool.

For topping the tart, you can use blueberries, raspberries, strawberries, kiwi, grapes, blackberries… whatever you want!  Slice your fruit while the lemon custard is setting up.

When the crust and filling are cooled, spread the lemon custard on top of the crust. Add your fruit in layers around the edge.  Refrigerate until ready to serve.