5 Nutritious Foods for Winter

The bounty of summer has dwindled, but winter still has unique produce to offer. Five foods packed with nutrients are pumpkin, pears, Brussels sprouts, cauliflower and sweet potatoes.

PUMPKIN: Pie, bread and muffins are favorites for most of us. Soup, pasta and smoothies can satisfy the more adventurous. Pumpkin meat is rich in vitamin A, carotenoids and fiber. Even the seeds are nutritious and popular with the kids. They contain vitamins, fiber, minerals and antioxidants.

PEARS: Pears are a high-fiber fruit, offering six grams of fiber. They also contain vitamins C, K, B2, B3 and B6 in addition to calcium, copper, magnesium, potassium and manganese. I love them in salads with pecans and Stilton or other blue cheeses. Eat them out of hand or bake or poach them.

BRUSSEL SPROUTS: Chop them in half, sprinkle them with salt and pepper, and roast in a 400° degree oven with a little olive oil. Let them get good and crispy. My husband, who hates anything that smells of cabbage, loves them this way. Whatever you do with them, know that they are exceptionally rich in protein, dietary fiber, vitamins, minerals and antioxidants.

CAULIFLOWER: Another favorite. Roast them the same way as Brussel sprouts, or steam them over a little water, then dab on the butter and sprinkle with nutmeg. Cauliflower also is great raw, cut up on salads or served with dip. Any way, they are rich in antioxidants and vitamin C.

SWEET POTATOES: I like them roasted (can you tell I’m a lazy cook?), but plenty of people like them mashed or baked. Sweet potatoes are packed with vitamins A and C plus they have calcium, potassium and plenty of fiber.

You have no excuse for not eating well during the fall, and winter, and spring … At Ruler Foods, these fruits and vegetables are available year-round!