One Resolution to Keep:

Eat More Fruits and Veggies!

An easy way to stick with your resolution to eat more fruits and vegetables is to enjoy the hardier varieties that are plentiful this time of year. They come with all the vitamins and nutrients your body needs to fight off colds, flu and chronic illnesses. Plus, they’re delicious and easy to prepare

 Sure, this may not be prime season for the go-to produce we know and love but “there are a lot of great winter vegetables out there that people avoid because they don’t know how to cook them properly or they just aren’t familiar with them,” says Carole Havrila, registered dietician for the University of Virginia Cancer Center.

 “If people knew more about them, they would realize how good they taste and they’d make them more often.”

Sneak in all 5 recommended servings with Havrila’s picks:

Kale

Kale is a member of the cruciferous family, joining broccoli, brussel sprouts and collard greens.

Why it’s a must-try: High in fiber and good source of calcium, iron, folic acid, vitamin K, manganese, beta-carotene as well as folate, which helps prevent heart disease. Also packed with antioxidants, which help reduce cell damage caused by free radicals.

 How to prepare: This leafy green veggie needs to be washed thoroughly, then just boil, sauté or sneak into stir-fries or soups.

Parsnips

Similar to a carrot, this root vegetable is sweeter and lighter in color.

Why it’s a must-try: Good source of soluble fiber that makes you feel full and helps lower cholesterol, plus they contain potassium, which helps keep blood pressure in check.

How to prepare: Best roasted with a touch of olive oil but may also be added to soups and stews or mashed like potatoes.

 
Winter Squash

Part of the gourd family, winter varieties include butternut, acorn and spaghetti squash.

Why it’s a must-try: Winter squash varieties contain more beta-carotene than summer squash, which means they are even more beneficial in warding off cancer and heart disease. They are also very high in fiber to keep you full longer.

How to prepare: Peel the thick outer skin and scoop out the seeds.

Then just bake, simmer, sauté or even puree into a soup. Spices like cinnamon and nutmeg bring out the savory flavor.

Pomegranate

Pomegranates are about the size of an orange and are beautiful in color. A bit of effort is required to release the juicy seeds within.

 Why it’s a must-try: Pomegranates are high in antioxidants, including vitamin C, plus iron and calcium.

 How to prepare: Cut the end of the fruit and score the sides, then soak in water for five minutes. Release the seeds from the white membrane, rinse in a colander and pat dry. Toss with a green salad or blend into yogurt or a smoothie.

Rhubarb

Rhubarb is a stalk vegetable that is extremely tart and best cooked before eating.

Why it’s a must-try: Good source of vitamin C, fiber and calcium. It also has been shown to lower cholesterol levels by inhibiting certain enzymes associated with cholesterol production.

How to prepare: Remove the leaves, which are poisonous. Rinse and cut stalks into small pieces. Cook with juice, sugar or honey to sweeten. Use in pies or other baked goods, add to chutneys or make into a jam.

Get more recipes featuring winter produce from chef Ashley Hightower, owner of Dinner at Home Catering in Charlottesville and host for Club Red cooking classes at the Seasonal Cook. February's events have sold out, but stay tuned for more this spring!
 

Smart Goal: Research, purchase and prepare one winter fruit or vegetable that you’ve never tried before.