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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*

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