Fall Fruits and Vegetables
ARUGULA: This tangy tender cruciferous vegetable may look dainty, but it’s got mega power in every peppery bite. Let’s get science-y for a minute. The glucosinolates (the natural compounds found in arugula) break down into very healthy compounds, including a little guy called sulforaphane. What makes sulforaphane super cool is that he stifles the enzymes responsible for the progression of cancer cells. That’s good news. And more good news - arugula is packed with Vitamin C, the powerful antioxidant that helps us produce collagen (result: glowing skin). It’s also teeming with calcium, potassium and Vitamin K creating strong bones and improving bone density.
WFH ARUGULA SALAD
Arugula is a glorious green to work into your daily routine. It adds flavor and depth to your sandwiches, sauces and pizza. This almost-too-easy-to-make salad is a supercharged energy booster for the middle of your workday.
INGREDIENTS
2 ounces arugula
6 Kalamata olives
1 ounce Goat cheese
Salt Flakes, to taste
Freshly ground pepper, to taste
VINAIGRETTE INGREDIENTS
½ freshly squeezed lemon
1 tablespoon of oil from Kalamatas
METHOD
In a small bowl, whisk together vinaigrette ingredients and set aside. In a large salad bowl mix ingredients. Add vinaigrette and gently toss.
ARUGULA : DETOXIFIES, PRODUCES COLLAGEN, STRENGTHENS BONES
BLACK RADISH: This bulb is bitter, has an elephant-like texture and doesn’t look particularly appetizing. But underneath that dark, tough exterior is a beautiful veggie that’s rich in fiber, vitamins A, C, and E, potassium, magnesium and selenium - all nutrients that help maintain good health, facilitate weight loss and promote clarity and concentration. And it tastes great roasted!
Recipe : Roasted Black Radish + Carrots
BOK CHOY: Bok choy has it all. Pulsating with antioxidant power, this leafy green works overtime combating free radicals. And it’s overloaded with vitamins and nutrients - iron, folate, zinc and vitamins B6, C & K - all the good stuff that aids in sleep, reduces blood pressure, strengthens memory and improves skin. Easy to prep and incredibly versatile, this year-round veggie is a fabulous addition to your recipe repertoire.
Recipe : Spicy Sautéed Bok Choy
BROCCOLI: The steadfast veggie of the winter season, broccoli is the Fountain of Youth on a plate. Bursting with all the good stuff: vitamins, minerals, nutrients and a potent antioxidant called sulforaphane, this tree-shaped veg can help reduce blood sugar, cholesterol levels & oxidative stress. And research shows that sulforaphane may help slow the process of aging. Seconds anyone?
Recipe : Broccoli + Shrimp Fettuccine
BUDDHA’S HAND: An unexpected departure from the norm, Buddha’s Hand is a fragrant citron that strikes a similar resemblance to ‘the’ Buddha’s hand. Best used as a substitute for lemon rind, it’s an exquisite addition to desserts, salad dressings and marinades. Keep in mind, this aromatic, finger-linked fruit has no pulp or juice so it’s relatively mess-free. Should we thank Buddha himself?
To use: break off a finger and zest the bright outer layer. On the off chance, you’re feeling adventurous, thinly slice the pithy fingers and toss with salad.
CLEMENTINE: Don’t be fooled by their size – these tiny citrus rounds pack a powerful punch. Rich in inflammation reducing antioxidants, this wonder fruit promotes healthy cell growth, increases iron absorption and fights against heart disease. Eat one and you’ll get 60% of the daily recommended intake of vitamin C. Now that’s impressive.
Recipe : Clementine + Honey Glazed Brie
COLLARD GREENS: This green is an absolute show-off. With its unique combination of glucosinolates it contains cancer-preventive properties. As if that weren’t enough, it has vitamins A, C and K, calcium, a good source of iron, vitamin B-6, and magnesium. It’s an anti-inflammatory, supports cardiovascular health and helps the digestive system. Plus, it’s easy on the wallet. Thank you collard greens. Thank you.
Recipe: Collard Green Hummus Wraps
FENNEL: The licorice tasting, fuzzy-haired fennel is a health benefit warrior. The Mediterranean native does so much good for the body (think glowing skin and a happy heart) it’s a must-try in the kitchen. Adaptable and oh so good, try it sautéed, roasted or raw.
Recipe: Avocado + Fennel + Citrus Salad
WINTER CITRUS: With an excessive amount of vitamin c, low-calorie citrus fruits are the skin-saving stars of the season. Strengthening the immune system, smoothing skin, raising good cholesterol levels (HDL) and lowering the bad (LDL) these vibrant orbs of goodness boost digestive and heart health.
Recipe: Winter Citrus Salad