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  • Glenn Rothfeld, MD

Eat LOCAL & SEASONAL Superfoods This Winter: The Rothfeld Center’s Featured Paleo Recipe’s


If you think that eating local and seasonal stops once the winter rolls around, you’re wrong! Farmers and gardeners use hoop houses and other methods to grow and store winter fruits and vegetables. Eating local is not only healthier and safer, but it has less environmental impact, helps support local communities, and makes it easier to eat seasonal produce. Here is a list of some of the healthiest cold-weather foods. We have done all the work for you and found the easiest and tastiest Paleo recipes that are packed with vitamins and nutrients to keep you healthy this Winter. You better get cooking!

CABBAGE

Cabbage is loaded with vitamins C and K, folate, fiber, antioxidants, and anti-carcinogenic compounds. Most of the nutritional benefits of cabbage are prominent when it is eaten raw, although cooking it minimally also works!

How to eat it:

Red Cabbage Slaw with Tangy Carrot Ginger Dressing

From: NomNom Paleo

Rice-Free Paleo Nori Rolls

From: Martyna Angell- Wholesome Cook

Easy “Taco” Shells

From: Cave Food Kitchen

BRUSSELS SPROUTS

Brussels sprouts are almost like a mini-cabbage, so they have very similar health benefits. They are extremely rich in protein, dietary fibers, vitamins, minerals, and antioxidants, and are a low-glycemic vegetable, which means they are a great option for weight reduction.

How to eat it:

Paleo Apple Pecan Brussels Sprouts

From: Paleo Living Magazine

Crispy Sesame Brussels Sprouts with Creamy Curry Dipping Sauce

From: PaleOMG

Bacon Balsamic Brussels Sprouts

From: Our Paleo Life

WINTER SQUASH

Winter squash, including acorn, butternut, kabocha, and delicate squash are the most delicious and nutritious during the fall and winter months. Winter squash is one of the richest sources of plant based anti-inflammatory nutrients such as omega 3s and beta-carotene. These promote a strong immune system and help protect against colds and flu.

How to eat it:

Herb Crusted Acorn Side Dish

From: PaleOMG

Roasted Butternut Squash Soup

From: Cut It Up Paleo

Kabocha Squash Souffle

From: Rubies and Radishes

ONIONS

Onions are a staple to flavoring dishes. They are very high in vitamin C and fiber. The oils found in onions can also lower bad cholesterol and raise good cholesterol. Many people don’t know that the outer layers of onions actually have the most nutritional benefits, so don’t peel away too much!

How to eat it:

Paleo Caramelized Onion Cauliflower “Cous Cous”

From: Stupid EasyPaleo

Paleo Walla Walla Onion Rings

From: A Girl Worth Saving

Healthy Paleo French Onion Soup

From: The Paleo Fix

BEETS

Beets help lower blood pressure and fight inflammation, and they contain antioxidants called betalains that help fight cancer and disease. They are a great replacement for refined sweeteners, as they are a natural source of sugar.

How to eat it:

Beet and Walnut Salad

From: Paleo Leap

Oven Roasted Beet Chips

From: Civilized Caveman Cooking

Beet Hummus

From: Elanas Pantry

And for dessert…

Luscious Beet Brownies

From: Paleo Hacks

SWEET POTATOS

Sweet potatoes are high in vitamins A, B5, and B6, thiamin, niacin, and riboflavin. Due to their orange color, are also high in carotenoids. They are one of the best sources of vitamin A, as one large potato contains more than 100% of the daily recommended intake. They a great filling food option for breakfast, lunch, dinner, and dessert!

How to eat it:

Rosemary Sea Salt Sweet Potato Chips

From: Plaid & Paleo

Sweet Potato Green Onion Mash

From: Live Health Easy

Walnut and Coconut Whipped Sweet Potato Casserole

From: The Freckled Foodie

DARK LEAFY GREENS

Dark leafy greens such as kale, collards, chard, and escarole are rich in vitamins A, C, K, and E, as well as iron, calcium, manganese, potassium, and phytochemicals and antioxidants. Kale and collard greens in particular aid in digestion, help lower cholesterol, and protect the body against cancer.

How to eat it:

Sausage, Kale, and Spaghetti Squash Boats

From: Paleo Grubs

Coconut Creamed Collard Greens

From: Pheonix Helix

Chard with Lemon and Garlic

From: Fast Paleo

FENNEL

Fennel has a pronounced licorice flavor due to a compound called anethole, which has been shown to reduce risk of certain cancers, aid digestion, suppress inflammation, and naturally thin blood to prevent clots . Fennel is also packed with vitamins and minerals like vitamin C, potassium, magnesium, and copper. Fennel stalks are great to use for soup bases or stocks.

How to eat it:

Creamy Carrot Fennel Soup

From: Everyday Paleo

Apple Fennel Salad

From: The Primal Desire

Balsamic Roasted Fennel with Cashew

From: Eat Drink Paleo

POMEGRANATES

Pomegranates are one of the world’s healthiest fruits. Its tiny seeds are loaded with antioxidants and anti-inflammatories that can help treat heart conditions like high cholesterol, high blood pressure, heart attack, and congestive heart failure. The sweet and tart seeds are definitely worth the tricky digging, and skin peeling process!

How to eat it:

Roasted Cauliflower with Mint and Pomegranate

From: Paleo Leap

Apple Pomegranate Crunch Salad

From: Paleo Kosher Kitchen

Sweet Potatoes with Coconut, Pomegranate, and Lime

From: Paleo Plan

CITRUS FRUIT

Stock up on lemons, oranges, grapefruit, kumquats, blood oranges, limes, and clementines to get your citrus fix this winter. Citrus fruits are jam packed with vitamin C and flavonoids known to reduce the risk of cancer.

How to eat it:

Cold Citrus Shrimp Zoodle Bowl

From: PaleOMG

Citrus Avocado Salad with Chicken

From: Stupid Easy Paleo

And to wash it all down…

Lemon Mint Iced Tea

From: Paleo Leap

#local #seasonal #winter #coldweather

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