Seasonal Eating

Have you ever heard of eating seasonally? That doesn't mean to season your food with salt and pepper. It means eating foods that are in season.

Seasons are considered a source of natural diversity. Changes in growing conditions from spring to summer or fall to winter are considered essential for balancing the earth's resources and its life forms. But today it's so easy for us to forget about seasons when we eat! Worldwide distribution of food make foods available year-round, and grocery stores shelves look the same in December as they do in July.

Research has shown significant differences were found in the nutrient content of pasteurized milk in summer versus winter. Iodine was higher in the winter; beta-carotene was higher in the summer. Researchers discovered that these differences in milk composition were primarily due to differences in the diets of the cows. With more salt-preserved foods in winter and more fresh plants in the summer, cows ended up producing nutritionally different milks during the two seasons. Similarly, researchers in Japan found differences in the vitamin C content of spinach harvested in summer versus winter.

Guides for Eating Seasonally
Here are some guidelines you can follow to make sure you are getting the most nourishment in winter:

In winter, turn even more exclusively toward warming foods. Remember the principle that foods taking longer to grow are generally more warming than foods that grow quickly. You can enjoy:

beetroot
brussels sprouts
cauliflower
celeriac
chicory
jerusalem artichoke
kale
leeks
parsnips
potatoes
rhubarb
salsify
shallots
swede
________

blood oranges
clementines
kiwi fruit
lemons
oranges
passion fruit
pineapple
pomegranate
satsumas
__________

carrots
celery
horseradish
kohlrabi
onions
purple sprouting broccoli
radishes
rocket
spinach
turnips
__________

apples
pears
tangerines
__________

chives
coriander
mushrooms
parsley (curly)

Let's talk about Leeks!

Leeks - a sweeter version of an onion. If you haven't tried one, you are in for a treat! They are delicious, most people add them to recipes like stir-fries, soups, etc.

Here are just a few of the benefits:

+ Protect against cancers
+ Reduce the risk of both prostate and colon cancer
+ Decrease the tendency for blood clots to form
+ They lower levels of LDL (bad) cholesterol
+ They help prevent macular degeneration
+ A good source of lutein and zeaxanthin, important carotenoids for eye health
+ Lower high blood pressure

If you haven't tried leeks, try this recipe and prepare to be impressed.

Creamy Leek Soup

INGREDIENTS

1 tablespoon extra-virgin olive oil
2 leeks, white and light green parts washed and sliced into 1/4-inch slices
2 cups chopped yellow onion
1/2 teaspoon sea salt
3 cloves garlic, minced
2 large Yukon Gold potatoes (about 1 pound), peeled and cubed into 1/2-inch cubes
4 cups vegetable stock
2-3 teaspoons fresh rosemary leaves

1. Heat a 4-quart soup pot over medium heat and add the oil.

2. Add the leeks, onion, and sea salt and saute for about 5 minutes, stirring often, until the onion begins to turn translucent.

3. Add the garlic and stir well. Cook for 1 minute more.

4. Add the potatoes and vegetable stock, cover, and bring to a boil. Reduce heat to simmer. Cook 20 minutes.

5. Remove the soup from the heat and use an immersion/stick blender to blend the soup in the pot or ladle the soup into a blender, 1 cup at a time. Blend the soup with the fresh rosemary leaves until smooth and free of chunks. Pour smooth soup into a heat-proof bowl and continue until all of the soup has been blended.

6. Transfer the blended soup back to the original soup pot and warm over low heat until heated through. Serve hot.

Serves 4 – 6.

Eat Intentionally and Seasonally,

Cindy