Tips for Using Winter Fruits and Veggies

The cold weather has been creeping upon us, which means that winter is right around the corner. Though we have to embrace this cold weather, there is something we can look forward to --- winter vegetables and fruits! Yes, those delicious, hearty vegetables that amp up our soups, and fill our homes with a distinct aroma while roasting, and those sweet fruits that we look forward to helping build our immune system! You may be wondering what’s so special about these fruits and vegetables, and what on earth am I supposed to do with them? Well, you have come to the right place, because today's post is all about that!

Winter Squash

Winter squash is typically the first vegetable that comes to mind for this season. What is wonderful about these vegetables is that they are harvested in the fall and can last through the wintertime. There are a variety of squashes that fall under this category, such as butternut squash, acorn squash, spaghetti squash, sweet pumpkin, and delicata squash. These vibrant squashes are rich in antioxidants (vitamin C and E), potassium, and fiber! Roasting these vegetables brings out their natural sweetness and fills your home with a delicious, nutty aroma. Winter squashes also make excellent soups and side dishes to help warm you up during the cold weather!

Clementines, Mandarins, and Tangerines

Now, you may be wondering what the difference is between these 3 fruits since their names are often used interchangeably. Tangerines and clementines are a type of mandarin. Clementines tend to be sweeter, easier to peel, and are usually seedless. Tangerines, on the other hand, are a bit more sour and contain seeds. Both fruits have great antioxidant properties with more than a day’s worth of vitamin C! These immune-boosting fruits are great for this time of year when cold and flu season is in full effect. These little guys last around a week in the fridge, and are great to keep on hand as an on-the-go snack!

Kale

Kale has grown in popularity due to it being labeling as a “superfood.” This dark, leafy green is a member of the cabbage family, and has a bitter taste. Kale is very versatile when it comes to cooking since it can be used in soups, roasted into kale chips, eaten raw in a salad, or sauteed in a stir-fry (just make sure you cut the tough rib out). This green is an excellent source of vitamins A and C, and a good source of calcium and potassium. Below is a delicious and simple kale chip recipe that is sure to satisfy your crunchy snack cravings.

Simple Kale Chips

Ingredients

2 cups kale leaves (washed, de-stemmed, and torn apart) )

1 tablespoon olive oil

Salt and pepper to taste*

Directions 

1. Preheat oven to 375 degrees F.

2. Place kale leaves on a large baking sheet. 

3. Drizzle kale with olive oil and spices*.

4. Bake for about 15 minutes, keeping an eye on them so they do not burn. 

*You can use any combination of spices for your kale chips, such as: garlic powder and parmesean cheese, hot pepper flakes, cayenne pepper with lemon zest, or your favorite seasoning blend! 

Post is guest written by Christine Farinella - Current dietetic intern with the University of Delaware  that holds a Bachelors of Science in Nutrition & Dietetics from West Chester University. 

References:

-Fruitsandveggiesmorematters.org - Thekitchn.com - Acefitness.org - Diffferencebetween.net - Foodnetwork.org

5 Tips for a Healthier Holiday Season (Halloween Edition)

We are coming up on that time of year full of holiday fun and FOOD!  It is totally fine to indulge a little throughout the holidays (I mean what fun would it be if you didn't); but you don't need to go all willy nilly and toss aside all your healthy habits until January. We are coming up on Halloween, so here are 5 tips for keeping your Halloween a tad-bit healthier!

Tip #1: Don't Buy It!
Can't keep Halloween candy in the house without breaking into the bag? Don't buy it until it is very close to the 31st. Also, try buying candies/treats that you don't like. I mean if you buy some candy corn and hate it; chances are your not going to be found snacking on it. If you do buy candy you like, get the miniature sized ones.

Tip #2: Hide It!
If you come home hungry and the first thing you see is that bowl of Halloween candy, do you really think you can bypass that for veggies. I think not. Don't even tempt yourself. Put extra candy away in cabinets, behind other food items. Give yourself a barrier!

Tip #3: Don't Leave on an Empty Stomach!
Whether you are going to a Halloween party or out trick-or-treating with the kids, eat something before hand! If you go out on an empty stomach, your making it that much harder to choose healthy options. Have some veggies and hummus, apple and peanut butter, or a Greek yogurt with chopped nuts. Basically, you are trying to balance what you eat with a little protein, carbohydrates (fiber), and a vegetable.

Tip #4: Drink Water!
Apple cider, mixed drinks, pumpkin beers, etc. All of these holiday drinks tend to be loaded with empty calories and tons of sugar.  Swap in 1 glass of water between drinks. Or try an unsweetened mixer instead of a sweetened one. Go for a lighter cider. Ha that rhymed :) Now, I'm not saying that you can't have them, but be sensible about it.

Tip #5: Keep Moving!
Did you have a large dinner? Did you overindulge in Halloween candy? Drink too much at a party? Instead of sitting around thinking about it, do something about it. Get out there and move. You can take a walk, go to the gym, do a workout video, etc. Not only will you be burning calories and getting your metabolism going, but also improving your mood and energy level.

Hope you found a tip in here that will help you as the holiday season gets rolling!