Winter is coming. Instead of stocking up on medicine, try helping your body fight off those colds and flu with fruits and vegetables. Jackets and sweaters give you winter protection on the outside but fruits and veggies will help protect you from the inside. It’s easy. Put some “ABC’s” in your meals and snacks.
A for Apples
B for Beans, Broccoli, Brussel Sprouts and Beets
C for carrots, cabbage, and Celery
They build your immune system and help keep away those winter colds and flu. They are all loaded with antioxidants and dietary fiber to help reduce the risk of diabetes, heart disease and high blood pressure. A closer look to the “A B C” vitamins: A for healthy skin and eyes; B for energy and C for cold protection. Healthy, better yet, scrumptious, mouth-watering taste.
Things to do with these “A B C” fruits and vegetables: Snacks
Try raw broccoli, green or yellow beans, carrots or even sliced apples dipped in hummus or salsa. Broccoli stems peeled and cut into sticks beat celery for taste and health
Sprinkle a little cinnamon on sliced apples (Good for blood pressure)
Add some new flavor: Tossed these fruits and veggies into almost any recipe to brighten up an old favorite or create something new. They are tasty companions for any meal
Liven up your stir-fry or rice with crunch and color: Whole green beans and carrots cut in small sticks. Sliced apples add a surprising sweetness.
Mix together Brussel sprouts and apples (See below)
Pan Roast up a bunch of veggies (See recipe below) for an easy whole new taste without extra fat or grease.
Be creative with your “ABC’s”. Enjoy them plain or use them to brighten up your meals. Power your way through winter with scrumptious, mouthwatering taste.
ABC FOR WINTERIZING
RECIPE: Pan-Fried Chicken and Fall Veggies
INGREDIENTS:
1½–2 lbs. bone-in, skin-on chicken thighs or 1 lb. boneless, skinless chicken thighs
6–8 medium whole carrots, cut into carrot sticks
2 Large handfuls green beans, washed and trimmed
12 oz. baby red potatoes, halved or quartered (or cubed sweet potatoes)
1 medium red onion, cut into wedges
3–4 garlic cloves, minced
1 tablespoon fresh rosemary (or 1 teaspoon dried rosemary)
2 teaspoons fresh thyme (or ¾ teaspoon dried thyme)
½ tablespoon olive oil (Use 1 tablespoon oil if using boneless/skinless chicken thighs)
½ teaspoon salt
½ teaspoon black pepper
PREPARATION:
Preheat oven to 425ºF. Line a large rimmed, baking sheet with parchment paper or tin foil
Toss the chopped vegetables and herbs with oil directly on the lined baking sheet.
Place chicken thighs on top of the vegetables.
Season chicken and veggies with salt and pepper.
Bake until the chicken is cooked through and the baby potatoes are tender, about 30-35 minutes. Toss and turn the vegetables once or twice during cooking.
TIPS AND TRICKS:
TREAT: Sweet and Sour Brussel sprouts with Apples
In a medium skillet with 2 tablespoons of olive oil, cook 2 diced medium apples and a small onion, thinly sliced for 5 minutes.
Add 1 lb. of Brussel sprouts, cut cross-wise. Add 1 tablespoon lime juice and 2 teaspoons of honey. Cook until Brussel sprouts are slightly soft.
TIPS:
Veggies love herbs. For carrots use dill; for greens use tarragon. Broccoli blossoms with a splash of lemon juice. Beets and red onions go together with a dash of vinegar
Liven up soups and stews. Some veggies are harder than others and take longer to cook. When using in stews and soups, add at different times
Hard Veggies like beets and carrots: Add at last 15 minutes or cook ahead separately
Softer veggies like Broccoli, green beans and apples: Add at last 5 minutes of cooking so they keep their texture
