It seems to be a big challenge for many of us to properly nourish our bodies in the winter. Comfort foods such as macaroni and cheese and hot cocoa can be even more tempting when the weather is brisk outside and we are striving to stay warm. Unfortunately, these comfort foods can be high in calories, fat, and sodium (to name a few). They can also wreak havoc on our health and lead to increased weight, lower energy levels, and depletion of vital nutrients that are essential to our well-being. We need the nutrients found in fruits and vegetables more than ever in the winter months to fight off colds and retain our vitality. It is essential to choose seasonal, local, and organic fruits and vegetables as often as possible.

Seasonal and local foods are important for several reasons. Seasonal foods give you the nutrients that nature intended for that specific time of year. Also, many of the fruits and vegetables we see in the supermarket today are being transported at great distances and are picked too soon before they are fully ripe. This is detrimental to the nutrient density of the foods and causes these foods to be highly depleted in vitamins, minerals, and other essential ingredients. In addition, foods transported at a great distance can be sprayed with chemicals and other harsh ingredients in order to ripen or prolong the freshness. The produce then has even less vital nutrients and is laden with chemicals and artificial ingredients.

Seasonal food will likely come from a local farm. This in turn is a great benefit to our environment and your wallet. Some delicious winter vegetables include potatoes, turnips, broccoli, cauliflower, carrots, beets, squash, fennel, endive, kale, and brussels sprouts. Winter fruits include oranges, grapefruits, pomellos, tangerines, clementines, kiwis, kumkwats, lemons, and pears. This list is not conclusive and the availability of foods will vary by region. The following website is a great resource to finding local and organic farms in your area:

www.localharvest.org

Seasonal Recipe for Winter:   Potatoes with Kale

Ingredients

• 1 pound medium red potatoes
• 4 cups shredded kale (see procedure below)
• 2 tablespoons extra-virgin olive oil
• 1 large onion, chopped
• Salt to taste

Instructions

1. Cover the potatoes with water and boil them until tender. Peel while hot, then cool in cold water and drain. Cut into thick slices. Refrigerate if you are cooking the potatoes in advance.
2. Just before serving, wash the kale, drain, and remove the stems and midribs. Stack leaves, roll up lengthwise, and shred crosswise.
3. In a large skillet, heat the olive oil and add the onion. Sauté over medium-high heat, stirring, until onion just begins to brown.
4. Add kale, tossing it about until it all wilts. Reduce heat to medium and stir-fry kale for 5 minutes.
5. Add the potatoes and cook until they are heated through. Season to taste and serve.

Nutrients Per Serving – Serves 6
Calories: 135.9
Protein: 3.5 grams
Fat: 5.0 grams
Saturated Fat: 0.7 grams
Monounsat Fat: 3.3 grams
Polyunsat Fat: 0.6 grams
Carbohydrate: 20.5 grams
Fiber: 3.3 grams
Cholesterol: 0.0 mg
Vitamin A: 6,366.3 IU
Vitamin E: 1.3 mg/IU
Vitamin C: 51.7 mg
Calcium: 72.1 mg
Magnesium: 33.7 mg

Recipe found from www.DrWeil.com