Winter is here and with it, fruits and vegetables help keep our immune systems at their best. When the seasons change it can be difficult for our immune systems to make the transition. Cooler temperatures mean an increase in lung inflammation and a spike in flu and colds. With everything, our bodies are exposed to on a daily basis coupled with the strain and stress of our daily lives our immune systems take a beating. Luckily, as always, mother nature has our backs and ensures we have foods that boost our immunity. In Winter it can be difficult to find foods high in nutrition. While there may not be the same abundance of options that comes in the fall. The fruits and vegetables grown in the winter provide our bodies with everything they need to thrive. 

Let’s face it, we all want to look and feel our best. One of the best ways to do just that is by providing our bodies with the building blocks they need. During the month of December, mother nature fills our cupboards with fruits and vegetables that help bring out the best in all of us. Winter fruits and vegetables are full of vitamins and minerals that support immunity, slow aging, boost metabolic rate, improve skin and hair health, support your heart health, and more! The following is a list of the best vegetables in December along with their health benefits.

Beautiful Beets

Beets get their jewel-like hue from betalains, a type of natural plant pigment that provides a health boost. Are high in antioxidant compounds that protect your cells from damage, and may lower the risk of heart disease, cancer, or other diseases. Betalains are also high in anti-inflammatory properties. Beets are high in fiber. Fiber can help you control blood sugar levels, maintain a healthy weight, lower cholesterol and stay regular. Beets contain nitrates, which the body converts into nitric oxide. Nitric oxide is a vasodilator that relaxes and widens blood vessels, which can lower blood pressure. Not to mention reduce sore muscles and increase endurance levels. They are a good source of folate, a B vitamin that’s especially important during pregnancy. Also a good source of potassium, magnesium, and vitamin C.

Beets are rich in water content and fiber. This can help keep you fuller longer and better hydrated. The high fiber and water content of beets also help with digestion. Fiber can also help prevent digestive conditions such as colon cancer, gastroesophageal reflux disease, and diverticulitis. Beetroot has antioxidant and anti-inflammatory properties, making it another natural detoxifying agent. It is a good source of vitamin A, vitamin C, vitamin B6, and ions such as magnesium, phosphorus, zinc, and copper, all of which are important for bodily processes. In addition, the methionine and glycine present in beet juice prevent the build-up of fat cells. Lycopene, another component of beet juice, keeps your skin firm and prevents premature aging.

Bountiful 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.

Turn up for Turnips

Turnips are not only excellent at soaking up the flavor and adding a hearty element to your meals and stews, but these root vegetables also possess high levels of important nutrients and minerals that the body requires to function properly. Turnips are rich in calcium, phosphorus, potassium, sodium, and magnesium. Amongst vitamins, they contain vitamin C, folate, and niacin. These vegetables are high in fiber and low in calories and are typically inexpensive, making them a logical choice for inclusion in any healthy diet. Vitamin C and ascorbic acid, present in large quantities in turnips are important boosters for our immune system. Vitamin C can stimulate the production of white blood cells and antibodies, in addition to acting as an antioxidant and reducing chronic health concerns like cancer and heart diseases.

Turnips may have a number of essential nutrients that our body needs for proper functioning, including high levels of potassium and fiber. Potassium can function as a potential vasodilator, possibly helping to reduce the strain on our blood vessels and arteries by lowering blood pressure. This can prevent the development of atherosclerosis, as well as heart attacks and strokes. The significant level of iron found in turnips may make them an asset if you suffer from low blood cell count or anemia. Iron is required in the formation of RBCs that are needed by the body to oxygenate, repair, and run the body’s organ systems. 

Benefits of Brussels Sprouts

Brussels sprouts are low in calories but high in many nutrients, especially fiber, vitamin K, and vitamin C. They ​​are high in antioxidants. This helps prevent cell damage in your body. Just 1/2 cup of cooked Brussels sprouts contains 2 grams of fiber. Studies show that dietary fiber can relieve constipation by increasing stool frequency and softening stool consistency to ease the passage. Current guidelines suggest consuming 14 grams of fiber for every 1,000 calories eaten each day. For example, a person who needs 2,000 calories a day should eat 28 grams of fiber. Brussels sprouts are high in vitamin K, a nutrient important for blood clotting and bone metabolism. The fiber in Brussels sprouts may help keep your blood sugar levels stable. 

Brussels sprouts are a good source of ALA omega-3 fatty acids, which may play a role in the health of your brain, heart, immune system, and other parts of your body. Inflammation is a normal immune response, but chronic inflammation can contribute to diseases such as cancer, diabetes, and heart disease. Brussels sprouts are high in antioxidants and contain compounds that may help decrease inflammation. Brussels sprouts provide 48 mg of vitamin C in every cooked 1/2 cup. Vitamin C can also increase your absorption of non-heme iron, a form of iron found in plant foods. Your body cannot absorb this type of iron as easily as the iron found in animal sources. Brussels sprouts are high in vitamin C, an antioxidant that’s important for immune health, iron absorption, collagen production, and the growth and repair of tissues.

Ginger Garlic Soup with Bok Choy

Gluten-Free, Vegan, Serves 2

• 1 Tbsp olive oil
• 3 shallots diced
• 1 bunch green onions thinly sliced
• 4 cloves garlic minced
• 2 Tbsp ginger fresh minced
• 5 1/2 cups vegetable broth
• 2 star anise
• 10 ounces crimini mushrooms sliced
• 2 Tbsp amino acids
• 6 ounces rice noodles
• 2 heads bok choy roughly chopped

Directions:

In a stockpot over medium heat, heat 1-2 Tbsp olive oil. Add shallots and mix cooking for 4-5 minutes or until translucent. To the pot add the garlic, ginger, and white portion of the green onions. Cook an additional 2-4 minutes, carefully pour in the broth and bring to a simmer. Add the star anise and amino acids. Cover and simmer for 10 minutes. Remove the star anise and add the mushrooms, noodles, and bok choy. Bring to a simmer for 5-10 minutes or until noodles and bok choy are tender. Divide and top with green onions.

Beet Carrot and Quinoa Salad

Gluten-Free, Vegan, Serves 4

• 1/2 cup cooked quinoa
• 1 cup cooked peas
• 1/3 cup pumpkin seeds
• 1 medium raw beet peeled diced
• 2 cups packed baby spinach
• 1 avocado cubed
• 2 carrots diced

Dressing:

• 3 Tbsp apple cider vinegar
• 2 Tbsp lime juice
• 1 Tbsp mint chopped
• 2 Tbsp Olive Oil
• 1 tsp dijon mustard
• 2 Tbsp date syrup
• salt and pepper to taste

Directions:

In a large bowl, combine all the ingredients for the salad and toss. In a small container blend together all the ingredients for the dressing together. Toss the salad in the dressing or serve separately. 

Garlic Brussels Sprouts Pasta

Gluten-Free, Vegan, Serves 4

• 1 Tbsp olive oil
• 10 cloves garlic minced
• 1 pound Brussels Sprouts quartered
• 2 Tbsp lemon juice
• 1/4 cup vegan butter
• 2 cups vegetable broth
• 1/4 cup coconut flour
• 2 cups coconut milk
• 10 ounces gluten-free pasta
• 1/2 cup vegan parmesan cheese
• salt and pepper to taste

Directions:

In a large pot, heat the oil over medium heat. Add garlic and Brussels sprouts. Saute for 5 minutes, and season with salt and pepper. Add 1 Tbsp of lemon juice and toss to coat. Reduce heat to low, cover, and let cook for 10 minutes or until sprouts are tender. Remove sprouts and garlic from the pot and set to the side. In the same pot, heat the butter over medium heat. Whisk in the flour to create a rue. Let simmer for 1-2 minutes. Add broth, milk, salt, and pepper. Whisking to ensure there are no clumps. Bring liquid to a boil, and add pasta. Cover and reduce heat to medium, let simmer for 8-10 minutes or until pasta is done. Stir every few minutes until the liquid reduces as much as possible. Add remaining lemon juice, salt, pepper, parmesan, and Brussels sprout mixture. Toss to evenly coat everything. Cook for 1-2 minutes more to reheat the sprouts and top with more parmesan.

Roasted Broccoli and Quinoa Salad

Gluten-Free, Vegan, Serves 4

• 1 bunch kale roughly chopped
• 1/2 pound broccoli
• 1 lemon juiced
• 15 ounce can chickpeas drained
• 1 sweet potato
• 1/2 Tbsp apple cider vinegar
• 1 cup quinoa
• 2 cups vegetable broth
• 3 Tbsp olive oil
• 2 Tbsp maple syrup
• 1 red bell pepper diced
• 3 Tbsp vegan feta cheese
• salt and pepper to taste

Directions:

Preheat the oven to 400 degrees F. Cut the broccoli, sweet potato, and pepper into cubes. Toss in 2 Tbsp oil with salt and pepper to taste. Roast for 15-20 minutes or until potatoes are tender. In a sauce pot, bring the broth up to a boil. Once boiling adds the quinoa and reduces the heat to a simmer. Cook covered for 10-15 minutes or until tender. In a small bowl combine lemon, vinegar, oil, syrup, salt, and pepper to taste. Using a large bowl combine all the ingredients and toss in the dressing.

Get Started Today

Keeping your body free of toxins and free radicals is necessary to maintain a healthy life and a healthy mind. There are tons of foods you can add 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!

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