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Although you might think summer is the best season to sample nature's bounty, don't overlook what the colder months have to offer. For example, winter is the peak season for citrus fruit. And winter varieties of squash contain more nutrients than their summer counterparts. Read on for more tips on how you can boost your nutritional intake -- and make delicious meals -- with the best of winter's fruits and vegetables.
Winter wonder: Carrots
Nutritional value: Beta carotene
Tip: Cooking carrots boosts your nutrient intake, because heat breaks down the cell walls that contain the beta carotene.
Recipes to try:
Chicken Carrot Pilaf
This easy, low-fat dish is a tasty way to add carrots to your diet.
Hearty Carrot Muffins
These moist muffins are packed with shredded carrots and apples and whole grains.
Winter wonder: Winter squash, such as acorn, butternut or spaghetti
Nutritional value: Iron, vitamin A, folate, and potassium
Tip: Make sure to bake or steam squash, since boiling destroys its nutrients. Plus, the seeds can be dried and baked for a healthy snack.
Recipes to try:
Winter Squash Quiche
Make a comforting meal on a cold day by baking winter squash over a layer of shredded Swiss cheese.
Curried Beef-Stuffed Squash
The combination of savory meat on top of roasted squash halves creates a satisfying supper.
Winter wonder: Pears
Nutritional value: Vitamin C, folate, and fiber
Tip: The vitamin C is concentrated in the skin of the fruit, so it's best to eat pears with the peel on.
Recipes to try:
Pear Pistachio Pita
Pears, pistachios, and blue cheese make an unusual but delicious combination for this unique snack.
Pecan-Pear Green Salad
Here's another great idea for a scrumptious winter salad with a piquant vinaigrette.
Winter wonder: Oranges
Nutritional value: Vitamin C, folate, fiber
Tip: Choose fruit that has firm, smooth skin, is heavy for its size and has a healthy color.
Recipes to try:
Orange-Ginger Chicken and Veggies
Try a stir-fry from scratch with this recipe that's packed with fresh peppers and broccoli. Orange sections add a tangy touch.
Orange Dream Cups
Brighten your winter table with this refreshing dessert served in hollowed orange shells.
Winter wonder: Kiwi
Nutritional value: Vitamin C, potassium, and fiber
Tip: To test for ripeness, apply gentle pressure with your finger; the fruit should yield to the touch.
Recipes to try:
Salmon With Orange-Kiwi Salsa
Salmon fillets soak up flavor in a citrus and wine marinade before being baked and then topped with a zingy salsa.
Lime Kiwi Cloud
This low-fat dessert is made with angel food cake and layers of light cream and fresh kiwi. A strawberry sauce adds a delightful finishing touch.
Winter wonder: Pineapples
Nutritional value: Vitamin C, fiber
Tip: Pick fruit that is heavy for its size and has green leaves. It should have a fragrant smell.
Recipe to try:
Curried Pineapple Rice
Take advantage of everyone's favorite tropical fruit with this savory side dish.
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