Seasonal food refers to the time of the year when a specific food is at its peak in flavor or harvest. Foods in season are usually less expensive, at their freshest, and provide an opportunity to incorporate health-promoting nutrients into the diet. Here’s a list of seasonal foods for February and a recipe for guacamole. You might have noticed that avocados are abundant right now and less expensive than usual, so this is the time to add them to your salads, make dips, and use them for garnish on Mexican foods.
The avocado is actually a fruit and is a good source of healthy fat, fiber, vitamin K, potassium and folate. They may even help lower cholesterol levels and protect against heart disease and stroke, so enjoy them while they’re at their finest!
zesty guacamole
what you need
4 ripe, fresh avocados, peeled and pitted*
2 limes, juiced
2 teaspoons minced garlic
1 tomato, diced
1/4 cup chopped cilantro
1/4 cup diced red onion
1/4 teaspoon ground cumin
3 to 5 Jalapeno or Serrano chiles, seeded and finely minced
sea salt and chile powder to taste
*Large avocados are recommended for this recipe. Otherwise use 5 or 6 smaller ones.
what you do
1. In a large bowl, coarsely mash avocados and mix with lime juice.
2. Add the rest of the ingredients to the avocado mixture and stir gently until combined.
3. Refrigerate for 30 minutes and serve with GF tortilla chips.
February seasonal food list
Avocados (see above)
Broccoli – is a member of the cabbage (cruciferous) family, has been shown to have remarkable anti-cancer properties, and is low in calories and high in nutrients. It’s rich in vitamin A, C, K, folic acid and fiber, and although much lower in calories, 1 up of broccoli contains as much protein as one cup of corn or rice. Wow, and it’s in season right now, so eat your broccoli!
Brussels sprouts – I have to admit, Brussels sprouts aren’t my favorite veggies, but, like broccoli, they’re part of the cabbage family and have lots of anti-cancer properties so give them a try. They’re also rich in vitamin C, K, B-6, fiber, thiamine, betacarotene, and potassium. Does anybody have a good recipe for these little critters?
Cabbage – well, guess what? This one is the “king” of the cruciferous family and the one that started the whole anti-cancer trend. Cabbage is one of the American Cancer Society’s top dietary recommendations to reduce your risk of cancer, so all these February harvest veggies should be on your grocery list. It has also been shown to be effective in the treatment of peptic ulcers. Throw some in your shopping cart.
Kale – kale is probably the closest relative to wild cabbage that we have. I love kale and like the rest of these super-stars, it’s high in all kinds of nutrients. One cup of kale supplies more than 70% of the RDI of vitamin C, with only 20 calories. Not to mention it’s high in calcium, fiber, iron, and vitamins B-1, B-2, and E. Good stuff!
Grapefruit – on to one of my favorite fruits – tart and refreshing! High in vitamin C, grapefruit is thought to protect against cancers of the prostate, lung and colon, and support immune function. Plus, an average sized grapefruit has a wimpy 70 calories. Note: grapefruit and grapefruit juice can inhibit the effectiveness of certain medications, so check with your doctor or pharmacist before mixing the two.
Okay, so now you know the cabbage family thrives in February. Hardy little characters, aren’t they? No wonder they’re full of healthy nutrients. So, go forth and eat your veggies, all of which are gluten-free by default! No pesky labels to read.
In good health,
Melissa
February 5th, 2008 at 9:16 am
Thanks Melissa! I made guacamole for/with breakfast, actually, since I woke up craving it. Who knew my body was seasonally smart? (Not me, that’s for sure). I hate cold weather, but these seasonal foods are what I love! Sigh, this is going to be freezing seasonal bliss (Jon may not be so happy with my having even more of an excuse to serve kale, hehe).
Thanks for the info, perfect timing! Oh, and I meant to ask you about the different kinds of yoga- all the various types seem overwhelming! I am trying to learn more about it and I’m a little intimidated. Can you lend your yogi expertise, oh great one?
-grasshopper
February 5th, 2008 at 12:33 pm
Yum! Avocados are definately more common in my kitchen ever since going dairy-free. They get rid of my I-need-something-creamy craving.
Off-topic — I’ve tagged you! Check out my blog for the rules
February 5th, 2008 at 3:03 pm
I don’t think I even tried Brussles Sprouts until two years ago…I have to say I’m a fan. It’s not a recipe, but I slice them up, toss them with good olive oil and a little Kosher salt and roast at 400 until they are tender. OR, slice and saute with a bit of onion and a piece of bacon. Yum.
We also do this with cauliflower, too, but I finish it by tossing it with a really small amount of browned butter (we’re talking teaspoons) and it transforms it into something sublime (as far as cruciferous veggies go). Try it!
Megan
February 5th, 2008 at 3:08 pm
Speaking of seasonal fruit and veg, my friends and I were chatting on Sunday (at a super bowl party) about Kale chips. There is this restaurant in Chicago that makes dried kale chips that are apparently really amazing. So, if any of you are ever in Chicago you must visit Karyn’s Cooked for some kale chips!
February 5th, 2008 at 7:34 pm
Thank you, Melissa, for this excellent information! I just came back from the store with a bag full of avocados. (And the kale is toughing it out in the garden despite the cold.)
I think I’ll make some guac tomorrow. Thanks for the idea and the good info!
February 5th, 2008 at 8:31 pm
I’ve never seen a picture of an avocado tree before! Very cool.
February 7th, 2008 at 5:51 pm
Oh! I love seasonal foods - this is really helpful. I’m starting to learn some of them but it’s hard to keep track - that’s why I love the farmer’s market here, because then I know it’s seasonal!
February 7th, 2008 at 6:05 pm
Hey Cindy — yes, a yoga post is on my mind. I just can’t seem to get it onto my blog. I’ll do it though, I promise!
Lizzie — sorry I’ve already been tagged, but I love your blog! Let’s keep in touch!
Megan — I’ll try that. I’ve done a version of that and they do taste pretty good, but your recipe (of sorts) sounds better. The cauliflower sounds really good. Thanks!
Hey Tev — Kale chips? Hmmm, interesting. Did you see that Cindy? Kale chips — right up your alley.
Yes, Jennifer, I’ve been buying bags of avocados too. They are SO good!
Sally — yes, isn’t that cool? I love that. You see these foods at the market and you never know what they looked like before they got there. Geez…
Michelle — come back in a day or two. I have a surprise for you.
Have a nice (and healthy) weekend, girls!
Melissa
February 8th, 2008 at 11:48 am
Kale chips!! Tevis, I love you! I have made them (and many other veggie chips) in my dehydrator before, but it has been years. I banished the dehydrator to my closet since it is as big as I am… thanks for the new motivation to dig it out!
~blissful kale chips sigh~
February 8th, 2008 at 3:58 pm
Ack! The suspense is going to kill me!! You have a wonderful weekend too - oh, speaking of, i’m going to send you a funny email, so keep an eye out for that too!
xo
February 8th, 2008 at 7:34 pm
Cindy…Kale chips, well, kale in any form is AWESOME. My boyfriend wants to make me a t-shirt that says “I love Kale.” If you ever find yourself in Chicago I’m going to have to take you Karyn’s cooked for kale chips and some good natural cookin’!
March 2nd, 2008 at 2:33 am
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