• It’s a Cookbook
    It’s a Philosophy
    It’s a Resource
logologologologo
  • FoodTrients 101 –
  • News –
      • Age Gracefully with Grace O
      • Ginger Hultin, Nutrition
      • Mark Rosenberg, MD
      • Robert Tostado, MD
      • Anti-Aging –
      • Beauty –
      • Food –
      • Health –
      • Exercise –
      • Celiac –
      • Life Extension
      • Books We Love –
      • FoodTrients Guides –
      • Newsletter –
      • capsule full of good foodAre Supplements Safe for You?
      • woman doing yogaSecrets of the Lymphatic System
      • woman fanning herselfWomen, Food, and Hormones: A Plan
      • "collagen" written on a chalkboardSave Your Eyes with Collagen
  • Recipes –
    • SEARCH BY:

      • Category:

      • Starters –
      • Soups –
      • Salads –
      • Main Dishes –
      • Sides –
      • Desserts –
      • Drinks –
      • Extras –
      • Spice Mixes –
      • All Recipes –
      • Or Search By:

      • Anti-inflammatory –
      • Antioxidant –
      • Beauty –
      • Detox –
      • Disease Prevention –
      • Gut Health –
      • Immunity Booster –
      • Mind –
      • Strength –
      • buffalo meat slidersBuffalo Sliders with Cranberries
      • exotic fruit and granolaExotic Fruit Salad with Granola
      • chocolate mousseDark Chocolate Mousse
      • Green Tea NoodlesGreen Tea Noodles with Edamame
  • Resources –
  • About –
  • Shop –
  • Media –
  • Home Page
  • News
    • Age Gracefully
    • Anti-Aging
    • Beauty
    • Food
    • Ginger Hultin, MS RDN CSO
    • Health
    • Newsletter
  • Recipes
    • Starters
    • Soups
    • Salads
    • Main Dishes
    • Sides
    • Desserts
    • Drinks
    • Extras
    • Spice Mixes
  • Resources
    • Anti-Aging Resources
    • Health
    • Eating Well
    • Books We Love
  • About
    • About Grace O
    • Experts and Advisors
    • Contact Us
    • Facebook
    • Instagram
    • YouTube
    • Pinterest
  • Shop
  • Media
    • In the Media
    • Press Releases
    • Videos
            No results See all results
            ✕
                      No results See all results

                      Warm with Hearty Winter Vegetables

                      Published by Grace O
                      roasted winter veggies

                      It’s that time of year when the sun sinks too early and you’re ready to light a fire, or at least scented candles. While we might think longingly back on summer and its exuberant offerings of fresh tomatoes, luscious stone fruit and tender baby greens, it’s time to relish in the bounty of winter vegetables. The winter months give us a number of hearty veggies that provide comfort and superb nutrition, not to mention versatility and great taste. I make sure to include a lot of these delicious foods on my winter menus.

                      Here are some of the most FoodTrient-packed fresh vegetables available this time of year:

                      Kales on a tray

                      1. Kale – This leafy green is a member of the cruciferous vegetable family, which includes Brussels sprouts, broccoli, cauliflower, cabbage and turnips. Fresh kale is available year-round and is exceptionally nutritious, packed with vitamins—including A, C and K. It is also rich in B vitamins—minerals such as calcium, copper, manganese, potassium and magnesium. It also contains fiber, antioxidants and powerful plant compounds, which may help fight certain cancers.

                      Brussels cabbage in a wooden box on the old background. Organic food. Top view. Free space for your text.

                      2. Brussels Sprouts – Another nutrient-dense cruciferous vegetable, one cup of cooked Brussels sprouts contains 137% of the RDA for vitamin K, which is critical for bone and heart health and brain function. They are high in alpha-lipoic acid, an antioxidant that may reduce high blood sugar levels and increase the body’s sensitivity to insulin, which helps to avoid diabetes.

                      3. Carrots – Carrots are always available, but the ones harvested in the winter months are especially sweet. Freezing temperatures turn the starch in carrots into sugar. They’re an excellent source of beta-carotene, which converts to vitamin A in the body. One large carrot has 241% of the RDA of vitamin A, which is essential for eye health, immune function and proper growth. Carrots’ bright color is due to carotenoid antioxidants, which help reduce the risk of chronic diseases.

                      4. Swiss Chard – Low in calories yet packed with vitamins and minerals, this cold-weather leafy green also has antioxidants that may help reduce the risk of heart disease.

                      5. Parsnips – Looking very much like a creamy white carrot, parsnips also share with carrots that frigid temperatures during growing and harvest make them sweeter. A cup of cooked parsnips supplies almost 6 grams of fiber and 34% of the RDA of vitamin C. Parsnips are also an excellent source of vitamins B and E, potassium, magnesium and manganese. Parsnips are especially high in soluble fiber, which forms a gel-like substance in the digestive system, which helps with elimination and reducing sugar in the bloodstream.

                      6. Collard Greens – These are a variety of cabbage that doesn’t form a head, but rather grows a rosette at the top of a long stem. Collard greens taste like a cross between cabbage and kale and can be prepared in any way that you’d prepare spinach or cabbage. Collard greens are a good source of vitamins A and C plus calcium and iron.

                      three rutabaga lying on rustic wood background.

                      7. Rutabagas – This member of the cabbage family is a root that resembles a turnip. Their skin is thin and pale yellow, and the flesh is slightly sweet. They can be prepared any way you’d prepare a turnip. Roasting in the oven with a little olive oil, salt and pepper enhances the sweetness.

                      8. Red Cabbage – All cabbages are rich in vitamin K as well as a good source of vitamin C and fiber. The added advantage of red cabbage is that its bright red/purple color is due to the presence of flavonoids that function as powerful antioxidants, like those found in blueberries and raspberries. Red/purple cabbage is great in salads, but it’s delicious roasted or sautéed. Just be sure to cook it with acidic ingredients such as vinegar, wine or lemon juice to preserve its brilliant color.

                      9. Radishes – High in vitamin C and fiber, radishes add a spicy zing to salads, tacos and are delicious roasted or raw for snacking.

                      10. Parsley – Not just a garnish, this slightly peppery herb is also known for its detoxification properties. It adds a level of fresh flavor when chopped and sprinkled over soups, stews, roasts or added to salads. Curly leaf parsley is readily available year-round, but flat leaf Italian parsley can be a little harder to find at certain times of the year. Parsley is an excellent way to add vitamins A and C to any dish, plus, it’s been suggested that the volatile oils in parsley may inhibit tumors.

                      Try out these recipes featuring nutrient-dense, comforting winter vegetables.

                      Baked organic carrots with thyme, honey and lemon. Organic vegan food.

                      Roasted Carrots and Mushrooms

                      This recipe couldn’t be easier! Simply toss the raw ingredients together on a rimmed sheet pan, drizzle with olive oil and roast in a hot oven.

                      Ingredients
                      Serves 4
                      1 ½ lb. sliced carrots (rainbow carrots would be stunning!)
                      10 oz. cremini mushrooms, halved
                      ¼ cup olive oil
                      3 cloves of garlic, peeled and smashed
                      3 sprigs of thyme
                      ¾ tsp. caraway seeds
                      ½ tsp. sea salt
                      ¼ tsp. hot paprika plus
                      1 Tbs. fresh lemon juice
                      ½ cup sour cream

                      Directions
                      1. Preheat the oven to 450°F.
                      2. Place the vegetables, oil and seasonings on a large, rimmed baking sheet and toss all the ingredients until incorporated.
                      3. Roast for 30 minutes, stirring once, until the vegetables are tender.
                      4. Drizzle with lemon juice, sour cream, chopped parsley and more paprika before serving.

                      Roasted Parsnips on Slate Overhead View

                      Roasted Parsnips with Rosemary Garlic Butter

                      Nothing brings out the natural sweetness and earthiness of parsnips like roasting. They go especially well with pork, chicken and other fruits and vegetables such as apples, carrots, pears and spinach.

                      Serves 4

                      2½ lb. fresh parsnips, scrubbed and cut in half lengthwise into batons
                      5 Tbs. butter
                      2 cloves of fresh, peeled garlic
                      2 tsp. fresh minced rosemary
                      Salt and pepper to taste.
                      Chopped fresh parsley for garnish
                      Crushed red pepper flakes (optional)

                      Directions
                      1. Preheat oven to 450˚F. Spread the parsnips on a rimmed baking sheet.
                      2. Melt the butter in a skillet over medium heat. Stir in the garlic and cook for 20 seconds. Remove from the heat and stir in the rosemary.
                      3. Pour the rosemary garlic butter over the parsnips. Season with salt and pepper. Toss to coat. Spread parsnips out in a single layer.
                      4. Roast the parsnips for 15 minutes. Stir and continue to roast for 8-to-10 more minutes, or until tender. Remove from the oven. Salt and freshly ground pepper to taste.
                      5. Garnish with parsley, crushed red pepper flakes and serve.

                      Picture3

                      Vegetarian tacos with various vegetables, guacamole and lime on dark background. Tacos with sweet corn, purple cabbage and tomatoes on a black plate. Close-up

                      Red Cabbage Tacos with Fresh Corn

                      For this recipe you can roast your own chicken, but for the sake of convenience, this is the perfect use for supermarket roast chicken you can pick up on the way home from work. Fresh corn is usually associated with summer, but there are sweet varieties that have become available in supermarkets recently, even in winter.

                      Ingredients
                      Serves 4-6
                      1 ½ lb. roast chicken, shredded
                      Juice of 3 limes
                      3-4 ears of fresh corn
                      2 tsp. olive oil
                      1 tsp. chili powder
                      1 tsp. coriander
                      1/2 medium-sized red cabbage, finely sliced
                      1 bunch green onions, finely sliced
                      6 oz. queso fresca, crumbled
                      12 flour tortillas, warmed
                      1 dollop sour cream (optional)
                      ½ cup fresh cilantro leaves

                      Directions
                      1. In a shallow bowl or plate, stand the corn on end and use a knife to cut off the kernels.
                      2. Heat the olive oil on a medium pan and sauté the corn for about 2 minutes. Add in the chili powder, the coriander and toss.
                      3. In a large bowl, place the cabbage, corn kernels, sliced green onions, and crumbled queso fresca. Add the lime juice, toss and set aside.
                      4. To assemble: Place the chicken on a tortilla, next add the cabbage/corn mixture, top with the sour cream, and cilantro; roll into a taco.

                      Homemade White Bean Soup

                      Rainbow Chard and White Bean Soup

                      This is an easy and satisfying soup to make. You can add in leftover
                      chicken, if you like to make it even more substantial.

                      Serves 4

                      Ingredients

                      4 Tbs. extra virgin olive oil
                      1 large onion, diced
                      3 stalks of celery, sliced
                      3 carrots, sliced into coins
                      Sea salt
                      2 15-oz. cans cannellini beans, drained and rinsed
                      4 cups (1 carton) low sodium chicken or vegetable broth
                      Juice of ½ lemon
                      4 cloves of garlic, minced
                      ¼ cup fresh cilantro leaves, chopped
                      1 bunch of rainbow chard, washed and roughly chopped
                      Freshly ground pepper

                      Directions
                      1. Heat 1 tablespoon olive oil in a medium pot over medium-high heat. Add the onion, celery, carrots and 1 tsp. salt and cook until the vegetables are golden brown, about 5 minutes. Add the beans and broth, bring to a simmer and cook 10 minutes.
                      2. Meanwhile, heat the remaining 3 tablespoons olive oil in a large skillet over medium heat. Add minced garlic and cilantro and cook until the garlic is soft, about 30 seconds. Stir in the chard, cover and cook until wilted, about 1-to-2 minutes.
                      3. Scrape the contents of the skillet into the pot, add in the lemon juice and simmer until heated through, about 5 minutes. Season with salt and pepper.

                      So, settle down by the fire (or a bunch of candles) and comfort yourself with some hearty winter vegetables.

                      Share
                      Grace O
                      Grace O
                      GRACE O is the creator of FoodTrients, a unique program for optimizing wellness and longevity. She is the author of three award-winning cookbooks – The Age Gracefully Cookbook, The Age Beautifully Cookbook, and Anti-Aging Dishes From Around the World. She is a fusion chef with a mission to deliver delicious recipes built on a foundation of anti-aging science and her 20 years in the healthcare industry.

                      Sign Up to get our
                      NEWSLETTER FREE

                      Select list(s) to subscribe to


                      By submitting this form, you are consenting to receive marketing emails from: FoodTrients, 14011 Ventura Blvd., Sherman Oaks, CA, 91423, http://www.foodtrients.com. You can revoke your consent to receive emails at any time by using the SafeUnsubscribe® link, found at the bottom of every email. Emails are serviced by Constant Contact

                      Grace O Blog

                      • It’s Citrus Season and the Squeeze Is On!
                        January 18, 2023
                      • 0
                        Discover the Many-Splendored Foods of Malta
                        January 15, 2023
                      • beet orange juice
                        Holiday Recovery! Detox With This Juice
                        January 14, 2023
                      • Ring in the New Year with FoodTrients!
                        January 14, 2023
                      • detox tea
                        Want to Detox? Try These Top 10 Cleansing Foods!
                        January 14, 2023

                      Latest Articles

                      • 0
                        Shrimp and Grapefruit Salad
                        January 27, 2023
                      • 0
                        Feeling Down? It May Not Be Just The Winter Blues…
                        January 25, 2023
                      • 0
                        Centenarians Abound in Isolated Nicoya
                        January 19, 2023
                      • It’s Citrus Season and the Squeeze Is On!
                        January 18, 2023
                      • 0
                        Discover the Many-Splendored Foods of Malta
                        January 15, 2023

                      SEE MORE

                      SEE MORE

                      ABOUT

                      • Grace O
                      • Our Experts
                      • FoodTrients
                      • Board of Advisors
                      • FAQs

                      EXPLORE

                      • Age Gracefully by Grace O
                      • News
                      • Recipes
                      • Our Guides
                      • Resources
                      • Shop
                      • Media

                      CONNECT

                      • Contact Us
                      • Subscribe
                      • Facebook
                      • Pinterest
                      • Instagram
                      • Twitter
                      • YouTube

                      SIGN UP for our NEWSLETTER

                      Nourish your week! Get the latest wellness news and delicious recipes to help you age better.

                      Select list(s) to subscribe to


                      By submitting this form, you are consenting to receive marketing emails from: FoodTrients, 14011 Ventura Blvd., Sherman Oaks, CA, 91423, http://www.foodtrients.com. You can revoke your consent to receive emails at any time by using the SafeUnsubscribe® link, found at the bottom of every email. Emails are serviced by Constant Contact

                      FoodTrients Trademark™ and copyright © 2011-2022 Triple G Enterprises. I Terms and Conditions I Privacy

                      This website is for informational and entertainment purposes only and is not a substitute for medical advice, diagnosis or treatment. FoodTrients – A Recipe for Aging Beautifully Grace O, author and creator of FoodTrients® -- a philosophy, a cookbook and a resource -- has a new cookbook dedicated to age-defying and delicious recipes, The Age Beautifully Cookbook: Easy and Exotic Longevity Secrets from Around the World, which provides one hundred-plus recipes that promote health and well-being. The recipes are built on foundations of modern scientific research and ancient knowledge of medicinal herbs and natural ingredients from around the world. Since the publication of her first anti-aging book, The Age GRACEfully Cookbook, Grace O has identified eight categories of FoodTrients benefits (Anti-inflammatory, Antioxidant, Immune Booster, Disease Prevention, Beauty, Strength, Mind, and Weight Loss) that are essential to fighting aging, which show how specific foods, herbs, and spices in the recipes help keep skin looking younger, prevent the diseases of aging, and increase energy and vitality. Grace O combines more exotic ingredients that add age-fighting benefits to familiar recipe favorites.

                                No results See all results