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skillet chicken with brussels sprouts and apples
Published By Michele Fan on January 11, 2018

“Get healthy” is one of the most popular New Year’s resolutions. If this is your goal, how about achieving it by eating produce in season? Consuming seasonal foods not only means that your meals are going to be packed with flavors and nutrients, but it can also benefit your wallet.

11 In-Season Fruits and Vegetables to Eat in January

The USDA and the Center for Urban Education about Sustainable Agriculture offer detailed lists of fruits and vegetables in season. Here is a list of January produce for your reference:

  • Apples
  • Beetroots
  • Brussels sprouts
  • Carrots
  • Cauliflower
  • Citrus fruits
  • Leeks
  • Pineapples
  • Potatoes
  • Squash
  • Sweet potatoes

Dinner Ideas for Healthy Meals

Although much of the produce mentioned above is good to eat raw after washing, why would anybody like eating cold food in winter? For that reason, we listed five healthy recipes that will keep you warm and satisfied in January:

1. Heart-Healthy Recipe – Potato Leek Soup

This soup is good for promoting heart health. Both leeks and potatoes are rich in vitamin C, which helps prevent coronary artery disease. Potassium in potatoes can reduce blood pressure.

2. Diabetic-Friendly Recipe – Parsnip, Sweet Potato and Apple Soup

This soup may sound sweet, but it can help you lower the risk of developing diabetes. Parsnips, sweet potatoes and apples are all high in fiber, which is great at reducing cholesterol. Research also found that boiling sweet potatoes can enhance their effects in regulating blood sugar.

3. Low-Calorie, Detoxifying Recipe – Warm Cauliflower, Chickpea and Beetroot Salad

Cauliflower and beets are both low in calories but contain nutrients good for digestive health. Cauliflower, if cooked less than 30 minutes, provides a natural component called glucosinolates. These sulfur-containing compounds offer health support to the digestive and detoxification systems. Beets, on the other hand, are rich in betaine, which can boost the liver’s detoxifying enzymes.

4. High-Protein Recipe – Skillet Chicken with Brussels Sprouts and Apples

Proteins are vital to cellular regeneration — you need them to build bones and muscles and to repair damaged cells and tissues. As the body does not store protein, you should supplement your diet with high-protein food sources such as chicken and Brussels sprouts.

5. Bone-Healthy Recipe – Lemon Garlic Butter Salmon in Foil with Pineapple

Omega 3s and vitamin D in salmon along with manganese in pineapple are all important to bone health. While this sweet-and-sour dish is good for your bones, the dish’s refreshing flavors may dispel winter blues.


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