February

It’s time for artichokes, asparagus, raspberries, potatoes, strawberries, celery and kiwi. Here are some tasty tips to help incorporate some of these healthy, seasonal foods into your meals.

Asparagus 

asparagus

According to the National Cancer Institute, asparagus contains a high amount of glutathione, one of the body’s most potent cancer fighters. Additionally, asparagus is high in rutin, which is valuable in strengthening the blood vessels. Asparagus is also a source of protein, vitamin A and C, calcium and iron.

Steamed White and Green Asparagus

Asparagus Tip Sheet

Potatoes

potatoes

The potato is fat-free and cholesterol-free. It is a healthy, nutritional powerhouse, loaded with fiber and essential vitamins and minerals. A medium-sized potato has more potassium than a banana and more vitamin C than an orange.

Kinder Kohlrabi-Potato Puree

Potato Pancakes

Marvelous Mashed Potatoes

Samosas with Yogurt Mint Dipping Sauce 

Potato Tip Sheet

Strawberries

strawberries

Looking beyond their sweet juicy taste, strawberries are loaded with nutrients including powerful, disease- fighting antioxidants and vitamin C. Just eight medium strawberries count as one serving, and this serving contains more vitamin C than an orange. Strawberries are also a good source of iron, folic acid, fiber, and potassium. All that, and they’re low in calories and fat-free too!

Sweetheart Parfait 

Strawberry Tip Sheet

Kiwi

kiwi

Kiwis contain more vitamin C than two oranges, more potassium than a banana, more vitamin E than an avocado, more fiber than an apple and they are a good source of folate. In addition, they contain copper and magnesium, two minerals that are tough to get in your diet. Copper is vital to children as it aids in bone strength, brain development, and building immunity. Magnesium helps in bone formation, heart rhythm regulation, muscle relaxation and nerve function.

Kiwi Tip Sheet

Kiwi Wraps and Rolls