BLOEM - JULY 2024
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FOCUS ON CHECKERS WINTER FOOD<br />
Winter’s harvest:<br />
Nutrient-rich colourful vegetables<br />
Winter brings a vibrant array of vegetables that are not only visually appealing but<br />
also packed with nutrients. Here are some colourful winter vegetables to brighten your<br />
meals and boost your health during the colder months.<br />
1 4<br />
2<br />
3<br />
Carrots<br />
Carrots are a winter staple and Food Revolution<br />
Network says they contain beta-carotene, a<br />
powerful antioxidant that the body converts to<br />
vitamin A. This vitamin is essential for maintaining<br />
good eyesight, a strong immune system, and<br />
healthy skin. Carrots can be enjoyed raw, roasted,<br />
or in soups and stews, adding a sweet and earthy<br />
flavour to dishes.<br />
Beets<br />
Gardening Zeal states that beets are rich in folate,<br />
manganese, and potassium, and they support<br />
heart health, reduce inflammation, and enhance<br />
athletic performance. Their natural sweetness<br />
intensifies when roasted, making them a perfect<br />
addition to salads, sides, or as a main ingredient in<br />
hearty winter borscht (beetroot soup).<br />
Kale<br />
Kale is a nutritional powerhouse, offering high<br />
levels of vitamins A, C, and K, as well as calcium<br />
and fibre, according to Mashed. This leafy green<br />
helps boost immunity, improves bone health, and<br />
aids digestion. Kale can be used in a variety of<br />
dishes, from smoothies and salads to soups and<br />
casseroles. Its slightly bitter taste becomes milder<br />
and sweeter after exposure to heat.<br />
5<br />
Red cabbage<br />
Red cabbage contain vitamins C and K, as well<br />
as antioxidants like anthocyanins, which have<br />
anti-inflammatory and anti-cancer properties,<br />
according to Food Revolution Network. Red<br />
cabbage is versatile and can be eaten raw in<br />
salads and slaws or cooked in stir-fries and<br />
braises, offering a crunchy texture and slightly<br />
peppery taste.<br />
Sweet potato<br />
Sweet potato is packed with fibre, vitamins A<br />
and C, and manganese. Healthline says that<br />
these nutrients are vital for good eyesight,<br />
immune function, and skin health. Sweet<br />
potatoes can be roasted, mashed, or baked<br />
into pies and casseroles, providing a naturally<br />
sweet and creamy texture that complements<br />
savoury and sweet dishes.<br />
Incorporating these colourful winter<br />
vegetables into your diet can enhance<br />
your meals with their vivid colours, diverse<br />
flavours, and impressive health benefits,<br />
ensuring you stay nourished and healthy<br />
throughout this chilly season.<br />
Source: Healthline, Mashed, Gardening Zeal and Food Revolution Network.<br />
getitmagazine.co.za/bloemfontein<br />
July <strong>2024</strong> Get It Bloemfontein 45