Incorporating in-season produce is beneficial for a host of reasons. When produce is in-season, it is more likely the product is from a local source, meaning it took less time for the produce to make its way to your kitchen, often resulting in a lower cost. Additionally, in-season produce, compared to out-of-season produce, has a higher nutrient density, which means there is a higher amount of nutrients per calorie.
Selecting in-season produce allows diversity in the diet. Just as diversifying the diet from day to day is important to establish a healthy gut-microbiome (the good bacteria); diversifying the diet from season to season can optimize nutrient intake. Optimization of nutrient intake further supports the healthy bacteria to flourish, while allowing for a change in the flavors and taste we experience in meals.
Incorporating in-season produce mitigates mundane meals, sparking new ideas with different, in-season ingredients. And most importantly, the increased quality of in-season produce tastes better!
February Produce:
APPLES
ARUGULA
AVOCADO
BEETS
BOK CHOY
BROCCOLI
BRUSSELS SPROUTS
BUTTERNUT SQUASH
CABBAGE
CARROTS
CAULIFLOWER
CELERY
COLLARD GREENS
CHICORY
GRAPEFRUIT
KALE
KIWI
LEEKS
LEMON
LIME
MUSHROOMS
ORANGES
PARSNIP
PASSION FRUIT
PEAR
POMEGRANATE
POTATOES
RADISHES
RHUBARB
SPINACH
SUNCHOKES
SWEET POTATO
TURNIPS
WINTER SOUASH
Brussel Sprouts: Hot + Cold
Recently, the reputation of brussels sprouts has improved as a result of creativity in the kitchen! Gone are the days when brussels sprouts are to be boiled, instead they can be enjoyed in various methods.
See the recipes below to find two ways to enjoy this star February produce.
Roasted Brussels Sprouts:
Ingredients:
Brussels Sprouts
~1-2 tablespoons of Olive Oil
Salt and Pepper, to taste
Minced garlic (~2-3 cloves)
½ cup of grated Parmesan cheese, or to taste
- Preheat oven to 400º and line baking sheet with parchment paper
- Cut brussels sprouts in half, lengthwise and spread evenly on baking sheet
- Drizzle olive oil on brussels sprouts, garlic, and salt and pepper to taste
- Roast brussels sprouts for 20-30 minutes, or until golden brown
- Sprinkle desired amount of parmesan on brussels sprouts and place back in oven for approximately 2 minutes, or until lightly melted
Tips for serving: To add color and flavor, add baby carrots on same baking sheet when roasting. Serve alongside a lean protein and grain, thus providing a balanced meal.
Shaved Brussels Sprout Salad:
Ingredients:
¼ cup Chickpeas
1 teaspoon Paprika
1 teaspoon Garlic Powder
Brussels Sprouts
Coleslaw Mix (Shredded red cabbage, shredded carrots)
Juice of one lemon
1 Pear
¼ cup Tahini
¼ cup Olive Oil for dressing
~1-2 tablespoons Olive Oil for chickpeas
2 tablespoons Dijon mustard
Minced garlic (to taste)
- Roast the Chickpeas:
- Preheat the oven to 400ºF and line baking sheet with parchment paper.
- Place chickpeas on parchment paper and drizzle with olive oil, and sprinkle with paprika
- and garlic powder
- Roast for approximately 25 minutes, or until a crispy texture.
- While chickpeas are roasting, prepare the vegetables and fruit:
- Once the brussels sprouts are washed and wilted leaves are removed, begin to trim the ends and cut each brussels sprout in half, length-wise. From there, each brussels sprout will be cut in the opposite direction into thin strips.
- Massage lemon juice into brussels sprouts to enhance the flavor profile
- Prepare coleslaw mix (shredded red cabbage and shredded carrots)
- Mix vegetables together in a bowl
- Add finely slice pears
Prepare the dressing:
1-part tahini to 1-part olive oil
2 Tbs Dijon mustard
Squeeze lemon juice to taste
Add minced garlic to taste
Add water until reach desired consistency
Assemble the salad & enjoy!
In a pinch? Pick up a pre-packaged bag of coleslaw. There is nothing wrong with pre-prepared produce, it provides the same nutrients, but saves time!