Winter Wonderland of Vegetables

Winter Wonderland of Vegetables

This winter take advantage of this colorful collection of mouth-watering and tummy-warming seasonal veggies. It may seem a coincidence, but most of these veggies are best served hot, perfect for the chilly weather that blankets much of the United States this time of year. Let’s explore a few.

Brussels sprouts - Bring them back

Though Brussels sprouts are not actually baby cabbage, they are a relative. So you weren’t a fan of them as a kid – maybe the issue wasn’t the sprouts, but rather how they were prepared. Check out Fruits & Veggies—More Matters® About the Buzz: Flavor Pairing Gets Kids to Eat Veggies? What you offer with veggies, like a familiar favorite food, may make a difference. And it may just work for adults, too!

Give Brussels sprouts another chance! Each sprout is a mere 10 calories but packs a nutritious punch. One cup cooked Brussels sprouts is a good source of fiber, potassium and vitamin A and an excellent source of folate, vitamin C and K.1 Now see what you might be missing! Not sure which Brussels sprouts to add to your cart? Choose smaller sprouts, which are actually sweeter.2 Select ones that are vibrant green and not wilted, with compact leaves. Loose leaves are likely to taste more bitter.3

Explore Fruits & Veggies—More Matters® Top Ten Ways to Enjoy Brussels Sprouts

Collard Greens - Give your heart a gift

Warm your heart with this nutrient-packed veggie – in peak during the winter months. As a descendant of wild cabbage, collards, like broccoli, mustard greens and kale are part of the same family of cruciferous vegetables.

Collard greens are jam-packed with good-for-you nutrients. One cup of cooked collards is an excellent source of not only fiber and calcium, but also vitamin A, vitamin C and vitamin K.4 They also provide a good source of iron– all for about 60 calories! Get creative with seasoning collard greens without adding sodium. Check out this recipe for Baked Cajun Catfish and Easy Collard Greens, compliments of the American Heart Association.

Explore Fruits & Veggies—More Matters® Top Ten Ways to Enjoy Collard Greens

Sweet Potatoes - A sweet treat you can feel good about

Sweet potatoes are available in a surprising array of colors from the familiar orange to those with white and purple flesh. With different colors come different nutrients, so change it up! The vibrant colors come from pigments with antioxidant properties. Anthocyanin pigments such as peonidins and cyanidins provide the color for the purple variety, while the orange variety gets its color from beta carotene. A medium sweet potato provides a nutrient-dense 100 calories. It provides an excellent source of vitamins A & C and is a good source of fiber and potassium.

Sweet potatoes can be substituted for white potatoes in almost all dishes. Baked potatoes, French fries, or mashed sweet potatoes are a flavorful, versatile, nutritious addition to any meal or as a snack. You can even have them for breakfast – mix them into pancakes or oatmeal and be one step closer to your vegetable quota for the day.

Explore Fruits & Veggies—More Matters® Top Ten Ways to Enjoy Sweet Potatoes. There are many more winter vegetables to enjoy, visit Fruits & Veggies—More Matters® to learn more!

Check out these delicious recipes compliments of Campbell’s Kitchen®.

Caramelized Brussels Sprout & Bacon Pizzettes

Turkey Sweet Potato Casserole

Sweet Potato Dip

1.USDA Nutrient Database for Standard Reference
http://ndb.nal.usda.gov/ndb/foods/show/2917

2.Selecting Brussels Sprouts.
http://www.fruitsandveggiesmorematters.org/video/VideoCenter.php?Auto=1&start=0&Video=155&SuperSubID=125

3.Brussels Sprouts.
http://urbanext.illinois.edu/veggies/brusselssprouts.cfm

4.USDA Nutrient Database for Standard Reference
https://ndb.nal.usda.gov/ndb/foods/show/11161?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=collard+greens%2C+raw&ds=&qt=&qp=&qa=&qn=&q=&ing=

 

Fruits & Veggies—More Matters® >

Find out how eating more fruits and veggies
can help you eat well and stay healthy.

Swanson® Unsalted Stocks  >

Whatever you're cooking, make your dish more flavorful with our Swanson® Unsalted stocks.

Vegetables and Fruits Recipes >

Discover delicious recipes that make it easy to enjoy more vegetables and fruits.

 
 
CLOSE

Suggest A Topic

Enter a topic here

50 characters remaining

Star your favorite topics below:

  • Organic

  • Genetically Modified Products

  • New Dietary Guidelines

  • Protein

  • Diabetes

  • Pediatric Nutrition

  • Sports Nutrition

  • High Fructose Corn Syrup

CLOSE

V8 V-Fusion® Green Smoothie

Yield: 4 cups
Serves: 4

Ingredients:

  • 1 cup V8 V-Fusion® Strawberry Banana Juice
  • 1 ea avocado
  • 1 cup kale, shredded
  • 1 ea green apple
  • 1 cup ice cubes
  • 1 Tbsp ginger
  • 1 ea lime juice
  • 1 ea lime zest

Directions:
Combine all ingredients in a blender and puree until very smooth.

Nutrition Information: 160 Calories, 8g Fat, 1.6g Saturated Fat, 4g Monounsaturated Fat, 1.4g Polyunsaturated Fat, 27mg Sodium, 480 mg Potassium, 23g Carbohydrate, 6g Fiber, 13g Sugar, 2.5g Protein, 70% Vitamin A, 90% Vitamin C, 4% Calcium, 5% Iron