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Turnip the Beet! Nutrition and Wellness

Timely news, information, and innovative ideas to promote health and influence change.
blues

Do you have the blues this winter? You better!


No pun intended... Adding blue fruit/vegetables to your diet will provide many health benefits and it might even improve your mood! So next time you're at the grocery store, look down at your cart and make sure you have some blues along with some oranges, reds, greens and whites.


Blues/purples include:blueberries, blackberries, purple potatoes, purple cabbage, plums, eggplant, grapes

Health benefits: protects against cancer; promotes heart health and memory

Reds include: strawberries, cherries, red bell peppers, cranberries, raspberries, red cabbage, beets

Health benefits: reduces risk for some cancers; promotes memory, heart and urinary tract health

Orange/yellows include: citrus, squash, apples, cantaloupes, carrots, sweet potatoes, sweet corn, pumpkins, apricots

Health benefits: boosts immunity, heart health and reduces cancer risk

Greens include: kohlrabi, brussels sprouts, spinach, mustard greens, kale, kiwi, green bell peppers, apples

Health benefits: supports immune health and contains powerful antioxidants that protect your body's cells from damaging toxins

Whites/tans include: onion, turnip, garlic, honeydew, pears, potatoes, mushroom, leeks

Health benefits: maintains heart health, blood pressure and reduces risk for certain types of cancer


*Did you notice all of the vegetables that were underlined? If you want to eat what's in season in this region, stock up on these storage crops and root vegetables. They are hardy plants and grow well in colder conditions. They can be stored longer in the refrigerator. Find these at your local grocer or food hub and pick the ones that are sturdy to the squeeze. You don't want any that "give".


Smoothies are best when you add fruits AND vegetables. Try this tasty one. Who says you can't have smoothies in the winter?

Carrot Ginger Zinger

· 2 large carrots

· 1 celery stalk

· 2 tbsp. fresh ginger

· 2 tbsp. lemon juice

· 1 orange, juiced seeded and added to blender (or orange juice)

· 8 ice cubes

Directions: Put all ingredients in a blender, blend until smooth and enjoy!

Get creative and make up your own combo by adding various flavors and spices. Nutmeg, cinnamon, ginger, honey, flaxseed, chia seeds and mint leaves would all be delicious additions. Happy blending!



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