Welcome to the New Year! Hi, friends. We are starting a lot of new, fun things this year. One is a segment where we feature "in season" fruits and veggies! We are starting with winter veggies! Never miss a tip or trick by following us on instagram.
Winter veggies are some of my favorites. Lots of these vegetables are easy to find year-round, but when they are in season they are far more fresh! They tend to be more crisp and flavorful, as long as they are cooked correctly.
These vegetables are broccoli, brussel sprouts, cabbage, carrots, cauliflower, chard, collards, fennel, garlic, kale, leeks, mushrooms, mustard greens, parsnips, sprouts, spinach, turnips, and watercress.
About:
Broccoli will be our "Featured Veggie" for the month of January! Which, is so suiting, January is the time we all start fresh with our resolutions and planning, and broccoli is the perfect way to get a jump start on your wellness goals. Broccoli is considered a super food. Do you know what that means?
"Superfoods have extra-large doses of vitamins and minerals that can help us ward off diseases and live a longer, healthier life," says Despina Hyde, a registered dietician with the weight management program at New York University's Langone Medical Center.
"Some of the nutrients that certain superfoods contain include antioxidants, thought to ward off cancer; healthy fats, thought to prevent heart disease; fiber, thought to prevent diabetes and digestive problems; or phytochemicals, the chemicals in plants responsible for deep colors and smells, which can have numerous health benefits."
Broccoli specifically is rich in fiber, Vitamins C, K, A, and B9. Broccoli is also high in [protein, for a vegetable. In every cup there are 3 grams. It contains 31 calories/cup, 3.5 carbs (consisting of primarily dietary fiber), and 0 grams of fat!
Benefits:
Vitamin A: good for the eyes, teeth, and skin
Vitamin C: good for strengthening blood vessels, iron absorption, skin elasticity, and antioxidant functioning
Vitamin K: supports blood coagulation
Fiber: is known to help decrease blood glucose levels. It also helps lower blood cholesterol, and speeds up the passage of food through the digestive system
Folic Acid: helps your body produce and maintain new cells, and also helps prevent changes to DNA that may lead to cancer
Storage:
When buying fresh broccoli, knowing how to properly store it will help it stay fresh longer and taste better by default. After you get home from the market, or inside from the garden, mist the unwashed heads of broccoli with water and wrap them in damp paper towels before placing them in the refrigerator. Using them within 2-3 days will ensure you receive optimal nutrition and flavor.
Do Not store in a sealed container. Your raw broccoli requires air circulation, it will mold quickly and become less firm when inside an air tight container.
To Freeze: cut washed broccoli into florets and the stems into pieces and then steam or blanch for 5 minutes then plunge into ice water. Once your broccoli is no longer hot place it inside of a sealed container and freeze up to a year.
To wash: Place broccoli in a bowl of clean water and let sit for five minutes (add a drop or 2 of Lemon Vitality Essential oil to sanitize) then strain and gently pat with paper towels to remove excess water. Or run cold water over broccoli, gently massaging to work out any set in dirt & pat dry to remove excess water.
What to Cook:
Roasted Broccoli:
Preheat oven to 400 degrees
soak broccoli in water with a couple drops of lemon essential oil
drain water after 5-10 minutes
separate broccoli florets
coat broccoli in 2 tbsp of olive oil
spray pan and place florets on
bake for 20 minutes, flipping after 10 min