Winter Fruit and Vegetables: Recipes and Tips
Give your cold-weather menus a kick with interesting winter fruits and veggies.
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.
Storage Tip: Store tangerines at room temperature for up to one week
or refrigerate, wrapped in a plastic bag, for up to two weeks.
Prep Tip: If you need the zest (outer peel) for a recipe, remember to
do that first before you cut the tangerines. Tangerines are easily peeled and
segmented by hand.
Cooking Tip: Tangerines are less acidic than most citrus fruits. Use
them as you would oranges in fruit or green salads, stirred into yogurt or
cottage cheese, or as a topping for dessert.
Winter Squash: (November-September for some varieties and
August-December for others)
Nutrition Tip: One cup of uncooked butternut squash cubes contain 5
grams of fiber and around 9% of the recommended daily amount of folic acid; 13%
of vitamin B1, B3, and potassium; 15% of magnesium; 17% of vitamin B6; 39% of
vitamin C; and 150% of vitamin A.
Storage Tip: If uncut, winter squash with hard rinds can be kept in a
cool, dark, well-ventilated place for one to four months. Once the squash is
cut, though, you'll need to refrigerate the pieces in a plastic bag.
Prep Tip: It's often easier to cut the squash into pieces, remove the
seeds, cook until tender, and then cut the flesh away from the thick outer
shell. Use a hefty chef's knife to cut the squash into pieces.
Cooking Tip: Winter squash needs to be cooked -- steamed, baked, or
microwaved. If baking, place the halves or pieces flesh-side down on a baking
sheet coated with cooking spray or canola or olive oil, and bake in a
375-degree to 400-degree oven until tender.
Winter Fruit and Vegetable Recipes
Roasted Garlic & Parsley Green Beans
WebMD Weight Loss Clinic members: Journal as 1/2 cup vegetables
without added fat + 1/2 cup vegetables with 1 tsp fat
An easy way to dress up green beans.
4 teaspoons extra-virgin olive oil
About 8 cloves of roasted garlic*