Select Seasonal
There are so many benefits to choosing seasonal produce. All through out the year new flavors and colors of fruits and veggies are available. Eating with the seasons gives you and your family the opportunity to eat a rainbow of colors all year round.
The taste of seasonal produce is richer and more flavorful than non-seasonal. Non-seasonal produce is shipped from all around the world. During the transportation produces it often loses it taste and nutritional value.
Along with better flavor, another major benefit is the price! The abundance of crop and local distance allows it to be sold for less.
Winter Produce Guide
Broccoli: choose broccoli that is deep green, with tightly packed heads. The heads should be firm and bigger than the stem. (See the super food benefits of broccoli here)
Cauliflower: choosing cauliflower is similar to broccoli. You are looking for a tightly packed head that is firm when touched. Unlike broccoli, you want your cauliflower to be pale with no visible dark sports
- Tip: Cauliflower can spoil easily so keep it wrapped tightly in the fridge crisper drawer
Kale: select thick, crisp leaves- they should be dark green in color with no wilted edges. (See the super food benefits of leafy greens here)
Pomegranate: the heavier the pomegranate, the juicer! Select pomegranates heavy in size and deep in color. The color may vary across the pomegranate with no effect on its flavor
Beets: purchase heavy beets with minimal flaws
Brussels Sprouts: choose vibrant green sprouts that are tightly closed
Mandarins: pick deep orange mandarins that are firm. (See the super food benefits of citrus here)
Mushrooms: choose mushrooms that are not too wet and not too dry- perfectly moist.
Root Vegetables: root veggies should be firm with minimal discolored spots
Sweet Potatoes: choose orange sweet potatoes for a sweeter flavor and golden sweet potatoes for a creamy flavor. (See the super food benefits of sweet potatoes here)
Winter Squash: look for deep colors with no flaws, cracks or spots
Find in season produce at your local famers market! To find a farmers market close to you visit http://www.arizonafarmersmarkets.com/
Incorporate seasonal produce into your meals and snacks! Try a hearty winter recipe
by Eat Good Food.
Sweet Potato Cauliflower Soup
1 large head cauliflower
Olive oil for drizzling
3 medium to large sized peeled sweet potatoes, cut into 1″ pieces
1 sweet onion, diced
2 cloves garlic
7 cups filtered water
First, preheat your oven to 400 °F and cut up your cauliflower into bite sized pieces.
Place cauliflower onto ungreased cookie sheet and lightly drizzle with olive oil.
Place in oven and let roast until golden brown on the tops and tender, but not mushy, about 20-30 minutes.
Remove from oven and let cool while you cook the rest of the soup.
In large stockpot, bring sweet potato, onion, garlic and water to a boil. Salt (abt 3/4 tsp) and stir. Reduce heat and allow to remain at a constant simmer until sweet potatoes are tender.
Add in cooked cauliflower and divide soup into 2 parts.
Let soup cool and then blend one part soup in blend.
Enjoy!
CUSD Nutrition 