The new episode of the podcast “A Gusto con la Tierra” presents us with winter fruits and vegetables. Enjoy them with easy, cheap and sustainable ideas.
winter is here the coldest season of the yearand although we believe that the weather does not help to enjoy fruits and vegetables, it is rather the opposite.
Today we look at the products of this season from the hand of Noelia López, Nestlé nutritionist in Spainwhich offers us, among other things, different ideas easy, cheap (for being seasonal) and, above all, healthy i sustainable.
What do all winter vegetables have in common?
Did you know that the change in winter temperature affects seasonal fruits and vegetables? This is indicated by the expert who explains the common characteristics of these products.
Because both the leaves and the flavor are completely conditioned by the weather:
- They usually have a good part leaves or any type of coating in particular strong.
“Nature is wise and it is a resource to protect yourself from the cold of this season”, assures the nutritionist.
- Especially bitter: they generally have a bitter and pronounced taste, which is what gives them a bit of a bad reputation.
An undeserved fame, as Noelia López tells us. In this aspect, they stand out cauliflower or the Brussels sproutswhose flavor is due to the sulfur naturally present in the food.
Think twice before throwing away the leaves!
It is clear that the fact that they have such thick leaves makes the food waste be a widespread practice in this sense. But the truth is that the outer leaves, the ones that cover the vegetable and which are usually darker due to direct contact with the sun, are the ones that have the most micronutrients, such as vitamin C and the calcium.
Cook well if you don’t want it to smell!
On the other hand, this bitter taste leads to a a little peculiar smell. But there is a solution for everything! Noelia López assures that this scent is rather linked to the times of cooking. In the case of controlling this factor well, in addition to obtaining the texture desired we will also prevent the smell of his cooking is so intense.
Easy and healthy winter ideas
With the pace of life we normally lead, easy and fast are the most sought after options. For this reason, the nutritionist selects three ideas to play with winter fruits and vegetables in a simple and unobtrusive way.
- Tomato risotto with artichoke and idiazábal cheese: Artichokes give us a lot fiber, inulin, vitamin C It is a very versatile cruciferous vegetable that can be prepared in the oven and in the microwave.
- Do you know how to prevent them from darkening? Once cut, immerse them in water with a little lemon juice or vinegar.
- Potato and cheese parmentier with broccoli and egg: Broccoli is rich in minerals and vitamins, such as vitamin C, the folate or the potassium.
- Puff pastry filled with eggplant and cottage cheese: Eggplant is rich in antiosamines, a natural antioxidant. Of course, we have to cook it first, because it naturally has solaninea toxic that is removed with heat
In winter, stews, stews, soups…also salads?
But, one way or another, something undeniable is the return of the traditional recipe: bad weather is synonymous with eating spoon dishes, stews… But the salads they will always be there. Best of all? You can also add seasonal products.
This is the case with Swiss chard or raw spinach, which provide us with lots of vitamins and minerals, as well as being the easiest and fastest to prepare.
Let’s not forget the winter fruits!
And although we don’t usually associate winter with fruits, the truth is that there are many and very varied ones: we don’t stop at oranges and tangerines, but go much further: grapefruits, pears, apples, persimmons, cherries, grapes, pineapples, kiwis, bananas, raspberries…
But the queen of winter will always be the orangealthough there exist amount of myths around him. The classic? The vitamin C and juice…
Is vitamin c lost very quickly?
Nestlé’s expert refutes the urban legend:
“It is a myth that is far from reality, since vitamin C is preserved for hours in orange juice. Only in extreme conditions, for example at 120ºC, is it true that the amount of vitamin C would decrease”, says Noelia López.
Juice is not the best option
Of course, the nutritionist insists that squeezing the fruit is not the best option: By squeezing it, we are wasting the pulp and the result is juice, which has more free sugars, less fiber, and, overall, less contribution.
Other fruits and their culinary application
- grapefruit: binds particularly well in a salad with prawns and curry.
- LEMON: very present in all kinds of dressings. In addition, it is rich in vitamin C, which enhances the absorption of iron in general.
- KIWI FRUIT: incorporating the kiwi for breakfast with natural yogurt or cereals is a perfect option, but if we don’t want to stop there, the kiwi is empty in main dishes like orange and yellow kiwi salad or the salmon and kiwi ceviche.
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