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Monday, 19 December 2011 14:12 |
With Christmas just around the corner, the countdown is on and the crazy eating season is in full swing. Healthy choices become less of a priority for most of us in the face of tasty temptations. Striking a balance by getting back to basics can help with long term damage control so those few extra goodies don't have impact in the whole scheme of things.
Getting back to basics means ensuring you are getting enough vegetables and fruits which represent low fat, vitamin, antioxidant and fiber packed goodness straight from Mother Nature. Alot of us think just because it’s winter, we’ll do a "fly-by" and skip the produce aisle but this area of the supermarket really provides the foundation for a healthy diet. But, you might be surprised to know the cold months are the perfect time to branch out to bolder varieties of vegetables and fruits. Some of the best hit their peak just as the snow starts to fall.
So, if you are ready to boost your immune system, strengthen your brain, and downsize your belly you will want to read on and be sure to include the following fantastic four on your menu for the holidays and beyond....
1. Brussel sprouts which are rich in disease fighting antioxidants are often boiled and can have a strong bitter taste. Try roasting them instead, removing the outer layers of leaves, trimming the stems and tossing with olive oil or sea salt and roast at 425 degrees until they are browned.
2. Leeks are a nutritious but overlooked vegetable whose use might be limited to potato leek soup in winter but you can also finely slice leeks and add them to omelets, salads, and rice.
3. Beets chock full of vitamins, minerals and fiber taste great baked. Wrap in foil and bake in a 350 degree oven for an hour. Then cut into cubes and toss into a salad of greens, crumbled goat cheese and drizzle with olive oil and balsamic vinegar.
4. Kale a well known superfood is often relegated to the position of garnish mostly because people don’t know what to do with it. Try preparing it this way; sauté it with olive oil, balsamic vinegar, garlic and pine nuts or walnuts. This method will undoubtedly help to temper its bitterness which one of my colleagues playfully describes as the taste of "nutrition and goodness".
Some of the best vegetable picks hit their peak just in time to snap your tastebuds out of a winter funk and provide a stimulating boost mentally and physically to help get through the long, cold months of a northern Canadian winter.
On a final note, one of the best places to find quality local produce and local flavors is at a farmer's market. Farmer's markets operate in every corner of B.C. and while many farmers’ markets may take a hiatus and curtail activities during the off-season a few are in operation year round and have moved indoors for the time being. To find a farmer's market happening near you check out www.bcfarmersmarket.org which is the website for the BC Association of Farmer's Markets.
Written By: Sherry Ogasawara, Registered Dietitian
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