What’s In Season This February?
Wondering what seasonal produce is available in February?! Well, you've come to the right spot!
Must say the winter palette remains earthy, starchy with a good dash of green!
Here are some of the gifts of the earth you should indulge in this month:
1- Artichoke:
Although often considered a vegetable, artichokes are a type of thistle. With its origin in the Mediterranean, this plant has been used for centuries for its potential medicinal properties.
Artichokes are low in fat while rich in fiber, vitamins, minerals, and antioxidants (vitamin C, K B6, Folate Magnesium,potassium and zinc to name a few).
They’re known for their positive effect in lowering cholesterol levels, regulating blood sugar and improving the health of your liver.
Preparing and cooking artichokes is not as intimidating as it seems.They can be steamed, boiled, grilled, roasted, or sautéed. You can also prepare them stuffed or breaded, adding spices for an extra burst of flavor. Steaming is the most popular cooking method and usually takes 20–40 minutes, depending on the size. Keep in mind that both the leaves and the heart can be eaten.
2- Chard:
The most colorful of the leafy greens, chard (also called Swiss chard) has a reputation as a nutritional powerhouse. It's no wonder because chard delivers vitamins K, A, C; vital magnesium; and respectable amounts of potassium, iron, and fiber. Here are a few easy ways to add Swiss chard to your diet:
Use it in hearty soups and stews.
Add it to a mixed green salad.
Toss a few leaves into your favorite smoothie.
Toss wilted leaves into pasta dishes.
Saute it with garlic and olive oil for a tasty side dish.
3- Asparagus:
A member of the Lily family, This popular vegetable comes in a variety of colors, including green, white and purple and it’s low in calories and packed with essential vitamins, minerals and antioxidants.
In fact, just half a cup (90 grams) of cooked asparagus contains 2.2 grams of protein with only 0.2 gr of fat. An excellent source of vitamin K, an essential nutrient involved in blood clotting and bone health, Asparagus is also high in folate, a nutrient that is vital for a healthy pregnancy and many important processes in the body, including cell growth and DNA formation.
In addition to being nutritious, asparagus is also delicious and easy to incorporate into your diet.
It can be cooked in a variety of ways, including boiling, grilling, steaming, roasting and sautéing and can be used in a number of dishes like salads, stir-fries, pastas and makes an excellent side dish.
When shopping for fresh asparagus, look for firm stems and tight, closed tips.
4- Cilantro (Coriander):
A herb commonly used to flavor international dishes, in the US, seeds are called coriander, while its leaves are called cilantro. In other parts of the world, they’re called coriander seeds and coriander leaves.
A great body of research has shown that Cilantro may be useful as a remedy for pain and inflammation. It’s also known to have antifungal properties and is very beneficial for skin health. Cilantro also contains vitamin C, provitamin A, and K.
Including cilantro in a meal is a great way to add flavor to a dish or beverage without adding extra calories, fat, or sodium. Since the leaves are gentle, it’s best to add them raw or near the end of the cooking process. This helps them maintain their flavor, texture and nutrients.
Cilantro pairs well with many dishes, especially Mexican or Thai meals, creamy vegetable dips and as a topping or garnish for soups and salads.
5- Pomelo:
A large Asian citrus fruit that’s closely related to grapefruit, Pomelo is shaped like a teardrop and has green or yellow flesh and a thick, pale rind. It tastes similar to grapefruit, but sweeter.
Pomelo contains a variety of vitamins and minerals and is an excellent source of vitamin C. One peeled pomelo contains 5 gr or protein, 0 fat and 412% daily value of vitamin C.
Pomelo is full of fiber, it may promote weight loss, it’s rich in antioxidants and may support your heart’s health.
You may be able to purchase fresh pomelo at a local Asian market, and dried pomelo is available online (dried Pomelo is much higher in calories and added sugar than the fresh one).
You can eat Pomelo by itself as a snack or used as a substitute for other citrus fruits in recipes. It also makes an excellent addition to salads.
6- Rhubarb:
Rhubarb is renowned for its sour taste and thick stalks, ranging in color from red to pink to pale green and have a consistency that’s similar to celery. An unusual vegetable because it’s very sour and slightly sweet, it’s rarely eaten raw. Instead, it’s normally cooked either sweetened with sugar or used as an ingredient.
It wasn’t until the 18th century, when sugar became cheap and readily available, that rhubarb became a popular food. Before that, it was mainly used medicinally (its dried roots have been utilized in traditional Chinese medicine for thousands of years).
Rhubarb is a very good source of vitamin K1 and like other fruits and vegetables, it’s also high in fiber, providing similar amounts as oranges, apples, or celery.
You can eat Rhubarb in jams and desserts, which contain plenty of added sugar.That said, it’s easy to use in low-sugar recipes — or even cooked with no sugar at all. A few creative ideas include rhubarb salad, and healthy rhubarb crumble Rhubarb Stew.
7- Citruses:
Winter is the peak season for citrus, and oranges are in season from January to March.Blood orange has a gorgeous color and slightly less tart taste than traditional oranges, and it’s a good source of vitamin C and B vitamins, as well as potassium.
Grapefruit, lemons, and oranges are the top fruit to provide essential antioxidants during cold February days, and lemons have protective plant compounds to prevent and reduce the oxidative stress and damage that's associated with disease.
8- Potatoes:
This versatile root vegetable contains antioxidants and supplies beneficial vitamins and minerals, including vitamin C, B6, and potassium and it may also benefit your digestive health.
One medium baked potato contains 4.3 gr of protein, and a high amount of vitamins and minerals. The nutritional content of potatoes can vary depending on the variety and how they are prepared. For example, frying potatoes adds more calories and fat than baking them. It’s also important to note the skin of the potatoes also contains a great amount of vitamins and minerals. So make sure you get organically grown potatoes as peeling their skin can significantly reduce their nutritional content.
Potatoes are also known to improve blood sugar levels, digestive health and they’re naturally Gluten free.
Steaming potatoes is the best way to prepare them to keep most of their nutritional value.
9- Brussel Sprouts:
Brussels sprouts are especially rich in vitamin K, which is necessary for blood clotting and bone health, high in vitamin C, an antioxidant which is important for better iron absorption and is also involved in tissue repair and immune function.
What’s more?
Their high fiber content helps support regularity and gut health and multiple studies have linked an increased intake of cruciferous vegetables, including Brussels sprouts, to a decreased risk of diabetes. Steam them, bake them, make salads with them or have them as a yummy side to any dish you fancy.
10- Cabbage:
Cabbage, a hearty vegetable rich in protein and vitamins, is among the healthiest vegetables, making it a great choice to enjoy in cold and darker days of December yet it is often overlooked. Cruciferous vegetables like cabbage contain many different antioxidants that have been shown to reduce chronic inflammation. Raw cabbage is the perfect base for fun salads (I'm currently hooked on raw red cabbage) while cooked cabbage gives an extra boost to soups, and roasted dishes.
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