When the winter rolls in we all want to reach for foods that help fuel our bodies now more than ever. While winter months tend to bring about less activity than say that of our summer months. The drop in temperatures actually increases our metabolic needs. Unfortunately, one of the obvious downsides to the winter seasons is that the variety of foods we are used to during the warmer months is nowhere to be found. Unless you live in areas that force plants to grow regardless of the season we are in. For the record, just like in all aspects of life there is a reason for every season and it is important to eat seasonally.

The Reason For The Season

Did you know that each season brings with it a different selection of fruits and vegetables? Each of these foods actually helps us to reap the benefits of each season. For example, during the winter months foods are higher in complex carbs and fiber. This is due to the fact that food was harder to find during winter months and as such had to keep you feeling full longer. When we choose to eat seasonally it allows our bodies to go through similar changes that our environment experiences during each season. These foods are actually high concentrations of the vitamins and minerals we need to get through each season with an added advantage. For example, winter foods are high in vitamin C and zinc to keep your immune system up. While each of the winter months has its own star players. The following are my favorite top five vegetables available in January.

Magic of Mushrooms

Mushrooms contain a super-high concentration of two antioxidants, ergothioneine, and glutathione. When these antioxidants are present together, they work extra hard to protect the body from the physiological stress that causes visible signs of aging. These antioxidants may also help prevent Parkinson’s and Alzheimer’s. Mushrooms help recipes taste better in place of salt because they contain glutamate ribonucleotides. Those compounds contribute a savory, umami taste with no ramifications for your blood pressure or heart disease risk. UVB-labeled mushrooms have been exposed to sunlight during their growth period (as opposed to mushrooms that are grown in the dark), and therefore have converted a compound called ergosterol directly into vitamin D. Mushrooms are rich in B vitamins: riboflavin [B2], folate [B9], thiamine [B1], pantothenic acid [B5], and niacin [B3]. These help the body utilize energy from the food we consume and produce red blood cells, which carry oxygen throughout the body. 

Mushrooms are the leading source of the antioxidant nutrient selenium in the produce aisle. Antioxidants, like selenium, protect body cells from damage that might lead to chronic diseases and help to strengthen the immune system. Mushrooms contain active polysaccharides, one of which is a type of soluble fiber called beta-glucan. This compound activates parts of your immune system, including immune cells called natural killer cells and macrophages, and by so doing it increases your body’s ability to fight infection and possibly even stop the growth or progression of tumors. 

Game-Changing Kale

Kale contains fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients that can help prevent various health problems. Antioxidants help the body remove unwanted toxins that result from natural processes and environmental pressures. These toxins, known as free radicals, are unstable molecules. If too many build up in the body, they can lead to cell damage. This may result in health problems such as inflammation and diseases. Experts believe that free radicals may play a role in the development of cancer, for example. Kale is a rich source of vitamin K, which contributes to blood clotting. This could interfere with the activity of blood thinners, such as warfarin (Coumadin).

Boosting Broccoli

Broccoli is a cruciferous vegetable, alongside kale, cauliflower, Brussels sprouts, bok choy, cabbage, collard greens, rutabaga, and turnips. Broccoli is a rich source of vitamins, minerals, and antioxidants. Antioxidants can help prevent the development of various conditions. The body produces molecules called free radicals during natural processes such as metabolism, and environmental stresses add to these. Free radicals, or reactive oxygen species, are toxic in large amounts. They can cause cell damage that can lead to cancer and other conditions. The body can eliminate many of them, but dietary antioxidants can help. Broccoli is a good source of vitamin K, but this may interfere with some people’s use of blood-thinning drugs such as warfarin (Coumadin). People who use these drugs should not suddenly increase their intake of vitamin K-rich foods such as broccoli.

Crazy Carrots 

Rich in vitamin A, carrots serve as a great detoxifying agent that removes toxins from the blood and delays aging, keeping you mentally and physically feeling younger. Vitamin A is also important for vision and can prevent night blindness. Carrots are excellent sources of vitamin C, which is the chief producer of collagen, a protein that makes up most of the body’s cells and is an active participant in the cell renewal process. Carrots are also an important vitamin K, vitamin B8, folate, potassium, iron, copper, and manganese. Vitamin K plays a huge role in regeneration by promoting blood clot formation. Folate is a primary component of DNA and is vital for the reproduction and renewal of cells of our body. Ions such as potassium, iron, copper, and manganese can also be found in carrots and are important for our body’s physiological processes, like maintaining normal blood pressure and respiration.

Rocking Radishes

Radishes contain high levels of water. Vitamin C, phosphorus, zinc, and some components of the B-12 complex. These ingredients are vital to maintaining proper hydration and standard skin conditioning. They are also beneficial to relieving constipation, improving your digestion system, and maintaining an adequate intake of the nutrients from the food you eat. Radish is known to control damage to our red blood cells, and in the process also increases oxygen supply to the blood. ​​If you eat it as part of your daily salad intake, without going overboard, of course, radish also provides your system with ample roughage and fibers, therefore improving your digestion. It also regulates bile production, safeguards your liver and the gall bladder, and is great for taking care of water retention.

Radishes are a good source of anthocyanins that keep our hearts functioning properly, reducing the risk of cardiovascular diseases. Plus they are high on vitamin C, folic acid, and flavonoids too. ​​Radish also provides your body with potassium, which can help lower your blood pressure, and keep your blood flow in control, especially if you are known to suffer from hypertension. According to Ayurveda, radish is believed to have a cooling effect on the blood. Given that the radish has high vitamin C, it can protect you from common cold and cough, and improve your basic immunity system. But you must consume it regularly. It also controls the development of harmful free radicals, inflammation, and early aging.

Cabbage Egg Roll

Gluten-Free, Vegan, Serves 4

• 1/4 cup vegetable broth
• 1/2 tsp Sea Salt
• 1/4 tsp Black Pepper
• 1 Tbsp Sesame Seeds toasted
• 1/2 tsp Ginger paste
• 2 Tbsp Coconut amino
• 1 pound Ground Vegan Sausage
• 5 cups Cabbage shredded
• 1 cup Carrots shredded
• 3 cloves Garlic minced
• 2 green onions sliced
• 1 1/2 white onion minced
• 2 Tbsp Olive oil
• 1 tsp sesame oil
• 2 tsp Rice wine vinegar
• 1 Tbsp Sriracha sauce

Direction:

Brown sausage drain and set aside. Add oil, garlic, onions, and ginger into a saute pan and cook until fragrant. Next, add cabbage and carrots into the pan. Continue to saute for an additional 5-7 minutes. Add the remaining ingredients and continue to cook for an additional 4-5 minutes. Remove from pan and top with green onions and enjoy!

Broccoli Mushroom Stir Fry

Gluten-Free, Vegan, Serves 4

• 2 Cups Broccoli cut into small florets
• 1/4 Cup Onion minced
• 3 cloves Garlic minced
• 2 Cups Mushrooms sliced
• 1/4 tsp crushed Red Pepper flakes
• 2 tsp Ginger minced
• 1/4 Cup Vegetable Broth
• 1/2 Cup Carrots shredded
• 1/4 Cup Cashews
• 2 Tbsp Rice Wine Vinegar
• 1 Tbsp Coconut Sugar
• 2 Tbsp Coconut Amino
• 1 Tbsp Sesame Seeds
• 2 Tbsp Olive Oil
• 1 Tbsp Sesame Oil

Directions:

In a wok heat olive oil. Add in garlic, ginger, and onions. Cook until fragrant about 2-3 minutes. Next, add broccoli, mushrooms, carrots, and cashews. Let vegetables cook for 1-2 minutes stirring frequently. In a measuring cup combine all remaining ingredients except seeds. Mix seasoning well and add to vegetables. Continue to cook until vegetables are tender stirring constantly. Once vegetables are done remove from heat and top with sesame seed and green onion if you like.

Garlic Parmesan Roasted Radishes

Gluten-Free, Vegan Serves 6

• 2 lbs Radishes
• 1 Tbsp Rosemary
• 2 Tbsp Olive Oil
• 1/2 tsp Smoked Paprika
• 4 Cloves Garlic
• Salt and Pepper to taste
• 1/2 cup Vegan Parmesan Cheese

Directions:

Preheat the oven to 400 degrees. Clean, trim, and halve the radishes. Place radishes into a bowl with oil garlic and seasonings. Toss until combined and place onto a baking sheet that has been treated with your non-stick option of choice. Bake at 400 for 35-40 minutes or until crispy on the outside. Top with parmesan cheese and serve. 

Carrot Cake Cookies

Gluten-Free, Vegan Serves 16

Filling:

• 1 Tbsp Coconut Flour
• 4 oz Vegan Cream Cheese room temp
• 1 3/4 Cup Powdered Coconut Sugar
• 1 tsp Pure Vanilla

Cookies:

• 1 Cup Almond Flour
• 1/2 tsp Baking Soda
• 1 Cup Oat Flour
• 1/2 tsp Sea Salt
• 12 Tbsp Vegan Butter
• 1/2 Cup Coconut Sugar
• 1 Cup Brown Coconut Sugar Packed
• 1/4 Cup Applesauce
• 1 Flaxseed Egg
• 1/2 Cup Walnuts Chopped
• 1 Cup Carrots shredded
• 1/2 Cup Golden Raisins
• 1 Tbsp Pure Vanilla
• 1/2 Cup Pecans chopped
• 1 tsp cinnamon

Directions:

To prepare filling combine all ingredients into a bowl and blend until light and fluffy. Scoop 16 teaspoon-sized balls of icing onto a baking sheet with the non-stick option of choice. Place filling into the freezer for 1 hour. In the meantime preheat the oven to 350 degrees F. Line baking sheets with parchment paper (these cookies are very fragile and this is the easiest way to remove them). In a medium bowl combine flour, salt, and baking soda. Mix together well and set aside. In a large bowl, beet sugar and butter together with a mixer until well combined. Next add in applesauce, flaxseed egg, vanilla, and cinnamon. Mix until combined. Slowly mix in the dry ingredients until everything is incorporated. Fold in carrots, raisins, and nuts with a rubber spatula. 

Scoop 16 Tablespoons of dough out onto 2 cooking sheets place at least 3 inches apart. Flatten cookies with damp fingers. Place frozen filling into the center of each cookie. Top the filling with another scoop of dough using wet fingers to seal the filling in. Bake for 15-20 minutes or until the edges are golden brown. Let cookies cool completely on cooking sheets (do not move them when warm or the filling with break out). 

 

No Time Like The Present

Keeping your body free of toxins and free radicals is necessary to maintain a healthy life and a healthy mind. Add any of these foods to your regular diet to help your body with its critical detoxifying processes. If you are looking for a safe and all-natural way to detox your body at home be sure to check out my Balancing Abundance Program. Because detoxing is so important and realistically everyone should be doing it on at least a seasonal basis I have taken the time to put together a program to help you do just that. Here’s the thing, I know working with me one-on-one can seem difficult to get into (due to limited space) and I wanted to be able to give everyone an additional solution that has no limits. You deserve to be happy, healthy, and successful at everything you do so here are some recipes to help set you up for success!

 Need A Hand?

A happy and healthy life is closer than you may think. We all have to deal with our health daily, and when we don’t feel our best, it shows. If you are tired of just making it through your day, you NEED to start investing in your health today! You are not alone on this journey. If you ever need any help, I am always here to do just that. Even if it is something as small as acting as a sounding board, do you have any questions or concerns I can help you with? Feel free to contact me directly at [email protected], or you can even book a one-on-one call with me. Be sure to subscribe to gain access to tons of free goodies and check back daily for more great recipes and information!