Winter is a time to savor the rich, hearty flavors of seasonal ingredients that provide warmth and nourishment. Root vegetables, leafy greens, and ancient grains like farro and barley are winter’s hidden gems, bringing texture, nutrition, and depth to your meals. These grains are not only satisfying but are also excellent sources of fiber, protein, and essential minerals, making them a perfect choice for staying strong and healthy during the colder months.

Instead of leaning on the usual winter staples like squash and chicken, try combining farro with roasted vegetables and vibrant herbs for a dish that’s as nutritious as it is delicious. Farro, an ancient grain, has a nutty flavor and chewy texture that pairs beautifully with earthy root vegetables.

Winter Farro Salad with Roasted Vegetables

Ingredients:

• 1 cup farro, rinsed
• 3 cups water or vegetable broth
• 2 cups diced carrots
• 2 cups diced parsnips
• 1 cup Brussels sprouts, halved
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp thyme
• Salt and pepper to taste
• 1/4 cup dried cranberries
• 1/4 cup toasted walnuts
• 2 tbsp fresh parsley, chopped
• 2 tbsp balsamic glaze

Instructions:

1. Preheat oven to 400°F (200°C). Toss carrots, parsnips, and Brussels sprouts with olive oil, smoked paprika, thyme, salt, and pepper. Spread on a baking sheet and roast for 25-30 minutes, stirring halfway through.
2. In a pot, combine farro and water or broth. Bring to a boil, reduce heat, and simmer for 25-30 minutes, or until tender. Drain and set aside.
3. In a large bowl, mix cooked farro, roasted vegetables, cranberries, and walnuts. Drizzle with balsamic glaze and sprinkle with parsley. Toss to combine.
4. Serve warm or at room temperature.

This vibrant salad is a delightful way to enjoy winter’s bounty while staying energized and nourished!

Fall brings a bounty of nutritious, seasonal ingredients that are perfect for incorporating into meal prep. Here are three standout options:

1. Butternut Squash

Butternut squash is a quintessential fall vegetable packed with vitamin A, vitamin C, and dietary fiber. Its natural sweetness and velvety texture make it incredibly versatile. Roast cubed butternut squash with olive oil, salt, and pepper for a simple side dish, or purée it into soups for a creamy, nutrient-dense base. You can also spiralize it into noodles for a lower-carb pasta alternative. Prepping butternut squash in advance—whether roasted, steamed, or mashed—makes it a quick addition to salads, grain bowls, or casseroles.

2. Brussels Sprouts

Brussels sprouts are a fall favorite loaded with antioxidants, vitamin K, and folate. These mini cabbages roast beautifully, developing a caramelized, nutty flavor that pairs well with a drizzle of balsamic glaze or a sprinkle of Parmesan. Shredded Brussels sprouts can also serve as a crunchy base for salads or slaws. Prep them by halving or shredding ahead of time to save effort on busy weeknights. Their robust texture makes them a fantastic choice for reheating without losing their appeal.

3. Apples

Apples are a classic fall fruit, high in fiber and vitamin C. They can be used in both sweet and savory dishes, making them a meal prep powerhouse. Slice apples for a quick snack, bake them with cinnamon for a healthy dessert, or dice them into salads for a refreshing crunch. Apples also pair wonderfully with roasted meats like pork or chicken, adding a touch of natural sweetness.

By incorporating these ingredients into your fall meal prep, you’ll enjoy a deliciously seasonal menu that’s both nutritious and convenient.

Roasted Brussels Sprouts and Apples Recipe

Serves 4

Ingredients:

• 1 lb Brussels sprouts, trimmed and halved (about 4 cups)
• 2 medium apples, cored and cut into 1/2-inch wedges (about 2 cups)
• 1/2 medium red onion, thinly sliced
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1 tsp Dijon mustard
• 1 tsp honey (optional)
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 cup toasted pecans (optional)

Instructions:

1. Preheat the oven to 400°F (200°C) and line a large baking sheet with parchment paper.
2. In a large mixing bowl, combine the Brussels sprouts (trimmed and halved) and apples (cut into 1/2-inch wedges).
3. Add the sliced red onion to the bowl.
4. In a small bowl, whisk together olive oil, balsamic vinegar, Dijon mustard, honey (if using), salt, and pepper.
5. Pour the dressing over the Brussels sprouts, apples, and onions. Toss well to coat evenly.
6. Spread the mixture in a single layer on the prepared baking sheet.
7. Roast in the preheated oven for 25-30 minutes, stirring halfway through, until the Brussels sprouts are golden and tender and the apples are softened.
8. Transfer to a serving dish and sprinkle with toasted pecans, if desired. Serve warm.

Estimated Nutrition Information (Per Serving):

• Calories: 170
• Total Fat: 8g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 160mg
• Total Carbohydrates: 24g
• Dietary Fiber: 5g
• Sugars: 12g
• Protein: 3g

As the chill of winter gives way to the warmth of spring, nature awakens with a burst of color and vitality. One of the first vegetables to emerge from the thawing ground is asparagus, heralding the start of a new season. Asparagus is not only a delicious addition to meals but also a nutritional powerhouse, packed with vitamins, minerals, and antioxidants that are beneficial for health.

Asparagus is renowned for its high content of vitamin K, which plays a crucial role in blood clotting and bone health. It also contains vitamin A, important for vision and immune function, as well as vitamin C, an antioxidant that supports skin health and boosts immunity. Additionally, asparagus is a good source of folate, essential for cell division and DNA synthesis, making it particularly important for pregnant women.

Enjoying asparagus during its peak season not only ensures the freshest and most flavorful taste but also maximizes its nutritional benefits. The tender spears are at their prime, offering a crisp texture and delicate flavor that is perfect for springtime dishes. This Asparagus and Vegetable Stir-Fry celebrates the arrival of spring with a colorful medley of seasonal vegetables, providing a nutritious and flavorful meal that nourishes the body and delights the senses.

Asparagus and Vegetable Stir-Fry

Serves 4

Ingredients:

– 1 lb (450g) asparagus, trimmed and cut into 2-inch pieces

– 1 red bell pepper, thinly sliced

– 1 yellow bell pepper, thinly sliced

– 1 small broccoli crown, cut into small florets

– 1 small zucchini, halved lengthwise and sliced

– 1 tablespoon olive oil

– 2 cloves garlic, minced

– 1 teaspoon ginger, minced

– 1/4 cup soy sauce (or tamari for gluten-free)

– 2 tablespoons hoisin sauce

– 1 tablespoon rice vinegar

– 1 tablespoon sesame oil

– 1 teaspoon honey or maple syrup

– Salt and pepper, to taste

– Optional toppings: sesame seeds, chopped green onions

 

Instructions:

1. In a small bowl, mix together the soy sauce, hoisin sauce, rice vinegar, sesame oil, and honey or maple syrup. Set aside.

2. Heat olive oil in a large pan or wok over medium-high heat. Add garlic and ginger, and sauté for 30 seconds, or until fragrant.

3. Add the bell peppers, broccoli, and zucchini to the pan. Stir-fry for about 5-7 minutes, or until the vegetables start to soften.

4. Add the asparagus to the pan and continue to stir-fry for another 3-4 minutes, or until all the vegetables are tender-crisp.

5. Pour the sauce over the vegetables and toss everything together until well coated. Cook for an additional 1-2 minutes to heat the sauce through.

6. Season with salt and pepper to taste.

7. Serve the stir-fry hot, topped with sesame seeds and chopped green onions if desired.

 

This stir-fry is a delicious way to enjoy seasonal vegetables and can be served as a main dish with rice or noodles, or as a side dish to complement a larger meal.