Keep your menu plan fresh with seasonal fruits and vegetables — even in wintertime! We’ve got a recipe roundup for you, plus two new recipes at the end; one for pineapple pear crisp and the other for balsamic and bacon Brussels sprouts. Tune in to Studio 5 on Monday to see Live Well Utah Editor Marta Nielsen demonstrate these new recipes with Brooke Walker.

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Eating in season is something we think about in the summertime when our gardens are bursting with raspberries, tomatoes, peaches and zucchini, but you can eat in season all year long! Stores may carry out-of-season foods in the winter, but you’ll usually find lower prices and higher quality produce when you shop in season.

It’s easy to keep winter-season fruits like apples, bananas, grapefruit, oranges and pears on your counter for healthy snacking. Pineapple and pomegranate are also in season, and can be purchased already prepped and ready to eat, or you you can save on costs and do your own prep-work and keep the ready-to-eat fruit in the fridge. If you have healthy food options visible and accessible, you’re more likely to make healthy choices!

There are also many vegetables that are in season in the winter, such as avocados, beets, Brussels sprouts, cabbage, carrots, celery, kale, leeks, onions, parsnips, potatoes, sweet potatoes and winter squash. These veggies work perfectly for those warm-me-up foods we love to eat in the winter like soup, or oven-roasted veggies.

Try these recipes that use winter fruits and vegetables:

Snacks and Treats:

• Frozen Banana Yogurt Bites
• Banana “Ice Cream”
• Apple Pie Smoothie
• Easy Apple Roses
• Apple Cranberry Crisp
• Apple Cranberry Bites
• Applesauce Bread
• Cinnamon Apple Chips
• Homemade Applesauce
• Chocolate Avocado Frosting
• Cranberry Orange Iced Oatmeal Cookies
• Winter Squash Wonder Pie

Salads and Sides:

• Pomegranate Salsa
• Pineapple Pear Salsa
• Jicama Orange Salsa
• Balsamic Roasted Brussels Sprouts and Carrots
• Roasted Vegetables
• Slow Cooker Sweet Potato Casserole
• Winter Squash 4 Ways
• Roasted Chili Lime Potatoes
• Apple and Poppyseed Coleslaw
• Citrus Chicken Salad
• Sweet Potato and Orange Salad

Main Dishes:

• Pineapple Sweet and Sour Chicken
• Black Bean and Sweet Potato Stew
• Fresh Orange Chicken

Pineapple Pear Crisp

This gingery crisp is a little bit tropical, but still a warm-the-belly kind of dessert that is perfect for colder months. This recipe maximizes the sweetness and flavor of the fruit with minimal added sugar and oil, and uses hearty whole grains in the topping. Serve it topped with frozen yogurt for added decadence. Serves 6 people.

Ingredients:

• 3 ripe pears*
• 2 c ripe pineapple (about ½ a pineapple)
• ¼ t cinnamon
• 2 T brown sugar (or honey)
• 1 t freshly grated ginger (or ¼ t ground ginger)

For the topping:

• 1 cup rolled oats
• 1/3 cup whole wheat flour
• 2 T brown sugar
• 1 t fresh grated ginger (or ¼ t ground ginger)
• ¼ t nutmeg
• 3 T melted butter (or coconut oil for added tropical flavor)

Preheat oven to 325 F.

Chop pineapple into ½-inch pieces and set aside in a medium-sized mixing bowl (be sure to get all the pineapple juice left from cutting and chopping into the bowl). Peel, core and chop pears into ½-inch pieces, and mix with pineapple. Add cinnamon, brown sugar (or honey) and fresh ginger to the fruit, and stir so that it is coated evenly. Transfer fruit to a 9×9 baking dish.

To prepare topping, mix dry ingredients in a medium-sized bowl until well combined. Add melted butter, and stir until mix loosely holds together. Spoon crumble mix evenly over fruit, and bake for 30 minutes. Cover crumble with foil, to prevent over-browning, and bake an additional 5 minutes (or until pears are tender).

*Be sure to use ripe pears. Unripe pears will not soften sufficiently when baked. Bosc and D’anjou pears work nicely in this recipe.

Bacon and Balsamic Brussels Sprouts

This out-of-this-world Brussels sprouts recipe will convert even the most skeptical taste testers.The Brussels sprouts are are roasted, tossed with a zesty balsamic vinaigrette, and topped with bacon crumbles and pomegranate arils—what’s not to love? Recipe serves 4 generously.

Ingredients:

• 4 pieces thick-cut bacon
• 2 lbs. Brussels sprouts
• 2 T olive oil
• Salt and pepper to taste
• ½ cup pomegranate arils (approximately 1 small pomegranate)

Balsamic Dressing:

• 2 T olive oil
• 2 T balsamic vinegar
• ½ t maple syrup
• ½ t prepared mustard (Dijon or whole grain)
• 1 clove garlic, pressed or minced
• Salt and pepper to taste

Preheat oven to 400 F.

Place bacon on a foil or parchment-lined baking sheet, and bake for 10 minutes, or until crispy. When bacon is cooked to your liking, remove from baking sheet and set aside. Brush around rendered bacon fat to evenly coat lined baking sheet, and drain off any excess (this will enhance the flavor of the Brussels sprouts as they roast).

Meanwhile, prepare Brussels Sprouts by trimming the ends and cutting in half. Toss Brussels sprouts with oil, salt and pepper. Next, evenly arrange Brussels sprouts, cut side down, on the lined baking sheet used to cook the bacon. Roast for 20 minutes, or until sprouts are easily pierced with a fork. For smaller Brussels sprouts, 20 minutes will yield sprouts cooked soft all the way through. If you prefer a little crunch left in your vegetables, check doneness at 15 minutes.

While Brussels sprouts roast, crumble the cooked bacon and prepare the dressing. Whisk together all ingredients in a liquid measuring cup for easy pouring. If you are seeding your own pomegranate, versus buying the arils alone, you can also do this while the Brussels sprouts roast.

Transfer roasted Brussels sprouts to a serving dish, and top with balsamic dressing. Stir until evenly distributed, and top with crumbled bacon and pomegranate arils.

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Marta Nielsen is the editor of Live Well Utah. She did not attend Utah State University (she graduated from another university whose colors are red and white), but loves working for USU Extension. Marta loves to cook and eat, garden, craft, travel, and read. She makes specialty cakes for family and friends as a hobby, and has been talked into making a few wedding cakes in the past. She and her husband have two small children, and live in Salt Lake County.

See more contributor bios here.

 

You don’t have to go on a tropical vacation to get a taste of exotic fruits. Look beyond the apples and bananas next time you’re at the grocery store, and give these exotic fruits a try.

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When you go to the grocery store, the first thing you typically see are fruits. Most of them probably look familiar— bananas, apples, peaches, pears, melons and more. However, you may see a few fruits that look a bit unusual, if not exoctic.

These fruits could be kumquats, passion fruit, or dragon fruit, among others. While you may be able to find some of these fresh fruits in your regular supermarket, they are more widely available and affordable at Asian, Latin, and gourmet supermarkets. You can even buy them online! Like more common fruits, these unusual varieties are good sources of Vitamin A, C, potassium and fiber. Since they are not something that you would normally buy, they can be seen as a treat.

So next time you are out buying groceries, check out the unusual fruits selection. Even if their curious appearance may turn some people off from purchasing, remember that mangos and kiwis were once considered to be exotic.

Here are some exotic fruits we recommend, and some ways to eat them:

Longan

Longan have a white, soft pulp that surrounds a large black seed. When cut in half, the fruit  resembles an eyeball. It is a small relative of Lychee.

Rambutan

Rambutan have a single seed surrounded by flesh that is grape-like in texture, with a delicate flavor. This is also a relative to lychee, but sweeter and not as juicy.

Longan, rambutan and lychee are all very similar. There are mild differences, so try each one to see which one is your favorite. They can be used to make jams and jellies, or a light refreshing juice.

Dragon Fruit

This is a member of the cactus family and it has a leathery exterior ranging from yellow to bright pink with lime-green spiny tips. Flecked with tiny black seeds, its juicy flesh can be white or red and has a refreshing and light flavor.

The skin is inedible, so peel the dragon fruit or scoop it out of the skin. Dragon fruit tastes refreshing cold. Pair it with banana, berries, and kiwi in a smoothie, or make fruit kebabs, alternating kiwi and dragon fruit. Try broiling kebabs in an oven for 3 minutes.

Passion Fruit

This edible fruit has a sweet-tart flavor and strong tropical scent. The seeds can be eaten with the liquidy center or strained out if you just want the juice.

Since there is only a small amount of golden, jelly-like filling, passion fruit is often used as a filling or flavoring.

Guava

Several varieties of guava are available in varying sizes (they can be as small as an egg, or as large as an apple). They can be round or pear shaped, and have rough or smooth skin. Guava can be  yellow, green, red, or purple-black on the outside, with flesh that is pale yellow to bright red. Some guava have small edible seeds, while others are seedless. To eat fresh, guava should be very ripe.

Enjoy fresh, in salads,  or juiced to make jelly or syrup. Guava can also be cooked with meat.

Kumquat

Kumquats look like oval shaped miniature oranges. The skin of the kumquat is sweet, while the inside has a sour, citrus tang. This creates a surprising clash of flavor when the fruit is eaten whole. Nibble the end of the kumquat to taste the rind first. Once you encounter the mouth-puckering juice, you can either continue nibbling cautiously, or pop the whole fruit in your mouth.

Kumquats can be sliced and added to salsa, made into marmalade, pickled or added to meat dishes.

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This article was written by Jaqueline Neid-Avila, RDN, CD with USU Extension in Davis County

Being healthy isn’t hard! Give these tips a try and see for yourself.

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Swip Swap

These top 10 swaps are easy ways to kickstart a healthier lifestyle without completely changing your life!

Big Bites on a Little Budget shared 8 of these amazing tips on their post titled “8 Simple Swaps for a Healthy Living.” Follow this blog along with Live Well to find even more resources related to healthy living!

1. Swap Refined Grains for Whole Grains
• MyPlate recommends making 1/2 of our grains whole. Why not try and make all of your grains whole grains? Whole grains are less processed and provide more fiber and vitamins/minerals than their refined friends.
• Get creative and try new whole grains like quinoa, bulgur, faro, or barley.

2. Cook at Home Rather Than Eat Out
• This one is pretty simple, but can easily trip us up.
• Restaurant entrees tend to be higher in salt, sugar, and fat. We also tend to overeat when we go out because of the large portions. Make an effort to meal plan each week and cook at home most days.
• Dinner can be as simple as fried eggs over sautéed veggies or leftover whole-wheat pasta with tomato sauce and canned chicken.

3. Stay Away From Sneaky Sauces
• We love sauces at our house because they make leftovers so tasty! Some sauces can be high in sugar and sodium, so I try to look for healthier versions and stick to things like low-sugar BBQ sauce, mustard, and low-sodium soy sauce.
• Stay away from creamy salad dressing, look for “light” versions of your favorites, or try making a healthy oil-based dressing at home.

4. Bake with Healthier Ingredients
• Treats can be a part of a healthy lifestyle, although baking for 1 or 2 people is sometimes difficult. Rather than my husband and I polishing off an entire pan of brownies, I try to find healthier ways to bake our treats or make a treat with just a couple of servings. Here are my tricks:
• Replace butter/oil with applesauce or mashed bananas.
• Replace some of the flour with whole-wheat flour or pureed beans.
• Reduce the amount of sugar in baked goods by 1/4 to 1/2 cup. Most baked goods are sweet enough without the extra sugar.
• Immediately freeze half of the treats for later so you aren’t tempted to polish off the batch.
• Share with friends, neighbors, or co-workers.
• Try a mug cake! These individual desserts are the perfect cure for any sweet tooth.

5. Start with Soup or Salad Rather Than Bread
• This is a good rule of thumb to follow, especially when you are eating out. Fill up on a broth-based soup or light salad before grabbing that second piece of bread.
• You can use this rule at home as well. Start off by eating your vegetable sides first and then move on to the rest of the meal. If you are listening to your fullness cues, you might end up eating less of the unhealthy stuff.

6. Trade High Sugar Drinks for Healthier Options
• You knew I had to include this one! Soda and fruit juice are incredibly high in sugar. We might be drinking 100’s of calories each day and not even realize it because our bodies do not register the calories we drink in the same way as the food we eat.
• 100% fruit juice is better than some options, but is missing the fiber that whole fruit contains. Choose whole fruit whenever possible!
• Try adding fruit slices to water, drink unsweetened tea, or reach for a glass of protein-packed low-fat milk.

7. Look for Ways to Be More Active
• So simple, but being more active throughout the day really adds up. It is recommended that adults get in 30 minutes of physical activity 5 days a week. This can be broken up throughout the day, so find ways to move and just do it!

8. Chew Slowly Instead of Speed Eating
• I am so guilty of chowing down and sprinting on to the next thing! This isn’t the best thing for our bodies and can lead to overeating. Instead, be more mindful throughout meals. Take time to savor your meal without distractions like TV and work and allow yourself at least 20 minutes to register fullness before getting second helpings.

9. Swap Junk Foods With Healthier Snacks
• Instead of ice cream, try yogurt topped with fruit and nuts
• Instead of potato chips try roasted nuts
• Instead of white or milk chocolate try dark chocolate
• Instead of French fries, try edamame beans
• Instead of candy try fresh fruit

10. Swap Salt with Fresh or Dried Herbs and Spices
• When you want to enhance the taste of your food, you can use fresh or dried herbs and spices instead of salt. Some flavorful herbs and spices are cinnamon, ginger, garlic, clove, parsley, sage, cilantro, nutmeg, basil, coriander, cumin, and cardamom.

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References

mayoclinic.org
bigbiteslittlebudget.com

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