Your Goal: To eat better. Your Fear: Burnout
How many apples can one person eat? Keep your taste buds guess-ing by following our monthly guide. These 12 seasonal picks will help you broaden your horizons and keep you healthy.
JANUARY: Brussels Sprouts
Why: Cruciferous, high in vitamins A and C, iron, potassium and fiber.
Buy: Look for firm, odorless, compact, golf-ball size sprouts with unwithered green leaves.
Eat: Split in half, drizzle with olive oil and grill lightly.
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FEBRUARY: Kale
Why: Packed with vitamins A, C and E, and important minerals, including manganese, iron, calcium and potas-sium. Also high in antioxidants.
Buy: It should be a vibrant green color with moist, crisp, unwilted leaves and no yellowing.
Eat: Use in smoothies, or as a substitute for cabbage or spinach in entrees.
MARCH: Avocados
Why: One ounce contains 20 different vitamins, minerals and phytonutrients. Also exceptionally rich in monounsaturated fat, which may lower bad “LDL” cholesterol and reduce risk for heart disease.
Buy: Stem end should be soft, middle should be slightly yielding and bottom should be firm.
Eat: Spread on whole-wheat toast for breakfast.
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APRIL: Asparagus
Why: High in fiber, folic acid, potassium, vitamins A and C and glutathione (a phytochemical with antioxidant and anticarcinogenic properties).
Buy: Choose vibrant green stalks that are fat, firm but tender with closed tips. Thinner stalks can be sinewy when cooked.
Eat: Lightly grill, then drizzle with olive oil and balsamic vinegar.
MAY: Swiss Chard
Why: One of the world’s most nutritious vegetables, and a blood sugar stabilizer. Good source of magnesium, vitamins A and C, and a unique source of phytonutrients called betalains, which are anti-inflammatory and detoxifying.
Buy: Leaves should be shiny green (no yellowing) with bright red or rainbow colored stems.
Eat: Use in side dishes, salads and soups.
JUNE: Strawberries
Why: Sweet but low in sugar; rich in vitamin C, folic acid and antioxidant flavonoids, including anthocyanin, thought to be protective against heart disease, stroke and cancer.
Buy: Look for brilliant red, slightly firm, dense and small.
Eat: Toss into salads or make fruit kebabs and grill.
JULY: Blackberries
Why: Contains antioxidants and anticarcinogenic properties, including anthocynanins. Also high in fiber (the seeds) and vitamin C.
Buy: The plump dark fruit should be dry, not too firm and not too soft.
Eat: Add to salads, smoothies, yogurt and oatmeal.
AUGUST: Tomatoes
Why: Outstanding antioxidant content, including lycopene and vitamin C. Also rich in beta carotene, manganese and vitamin E.
Buy: Look for firm, slightly yielding flesh.
Eat: Skewer and grill; add them to omelets; let them be the star of your salad.
SEPTEMBER: Figs
Why: Rich in potassium and fiber.
Buy: Fresh figs are plump and tender (not mushy) with a rich, deep color. Four com-mon types: Black Mission, Kadota, Adriatic and Brown Turkey.
Eat: Make your own trail mix with dried figs, almonds and whole-wheat cereal.
OCTOBER: Spinach
Why: An excellent source of folate, iron, and vitamins A and K.
Buy:Choose vibrant green tender leaves; no yellow or wilted leaves.
Eat:Blend into smoothies, or sauté with garlic and olive oil.
NOVEMBER: Butternut Squash
Why: A nutritional powerhouse rich in complex carbohydrates and vitamins A and C, and a good source of beta carotene, magnesium, calcium and potassium.
Buy: Look for heft. Rind should not yield to pressure from your fingernail.
Eat: Diced in stews, gratins, pasta dishes, risottos, soups and curries. Can also be mashed.
DECEMBER: Pomegranate
Why: High in anti-oxidants, and rich in potassium, vitamin C, niacin and fiber.
Buy: Should feel heavy and have taut, glossy, unbroken skin.
Eat: Use pomegranate seeds to top salads.
