Winter Fruit and Vegetables: Recipes and Tips
Give your cold-weather menus a kick with interesting winter fruits and veggies.
Cooking Tip: It's "in" to use colorful pomegranate seeds as a
garnish for salads, meat dishes, and desserts. Use the juice to make sorbets,
sauces, smoothies, and fruit juice blends.
Nutrition Tip: One quince contains 2 grams of fiber (mostly
insoluble), and 18% of the recommended daily amount of vitamin C.
Storage Tip: Store at room temperature for up to one week, or in
refrigerator for up to three weeks.
Prep Tip: Wash in cold water, then cut into quarters, core, and
Cooking Tip: Use cooked, as you would apples, in sweet or savory
Nutrition Tip: One cup of uncooked rutabaga cubes contains 3.5 grams
fiber (a combination of soluble and insoluble); around 12% of the recommended
daily amount of magnesium, vitamin B1, B6,
potassium, and vitamin A and 47% of vitamin C; and about 0.1 grams of plant
omega-3 fatty acids.
Storage Tip: Refrigerate unwashed rutabagas in a plastic bag for up
to three weeks.
Prep Tip: Rutabagas have a yellowish and purple skin and are about
the size of a softball. Wash them under running water and cut off the ends. Use
a potato peeler to take off the skin, then cut them into whatever shape you
Cooking Tip: Rutabagas have an earthy, peppery flavor and can be part
of a raw veggie platter. They can also be cooked -- in slices, cubes, or wedges
-- until just tender by roasting, steaming, or microwaving.
Sweet Potatoes/Yams: (September-January)
Nutrition Tip: One cup of uncooked sweet potato cubes has 4 grams of
fiber, 18% of the recommended daily amount of vitamin B2, 26% of vitamin B6,
40% of vitamin C, and 380% of vitamin A.
One-half cup of baked and mashed yams contains 3 grams fiber (a combination
of soluble and insoluble), around 10% of the recommended daily amount of
potassium and vitamin B2, 19% of vitamin B6, 33% of vitamin C, and over 300% of
Storage Tip: Do not refrigerate, but store in a cool, dry place for a
week or two.
Prep Tip: Scrub the outside of sweet potatoes under running water. If
cutting them into slices or cubes, cover the sweet potato pieces with cold
water to prevent discoloration. If you need to peel the sweet potato, a potato
peeler works well.
Cooking Tip: Sweet potatoes have a sweet flavor that tends to
increase with storage and cooking. They can be baked, boiled, steamed, or
microwaved. If baking whole, pierce each sweet potato several times with a fork
to give the steam somewhere to go.
Tangerine: (December-February, some varieties)
Nutrition Tip: One tangerine (2.5-inch diameter) contains 2.3 grams
fiber (mostly soluble), 13% of the recommended daily amount of vitamin A, and
40% of vitamin C.