BEAT THE WINTER BLUES WITH SUPERFOODS

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Pro tip:

To easily dislodge pomegranate seeds without a sticky mess, submerge the pomegranate completely in a bowl of water. You can then separate the seeds from the skin; the seeds sink to the bottom.

TRY ADDING POMEGRANATES OR LEAFY GREENS TO YOUR SHOPPING LIST

By Allison Bills

Winter brings plenty of excitement, from the holiday season to a new year of fresh beginnings. But winter also brings the dreariness of being stuck inside during the cold weather and setting unrealistic diets as New Year’s resolutions. It doesn’t have to be that way. Instead of making drastic changes this winter, simple lifestyle changes and incorporating superfoods into your diet can help enhance a healthy eating pattern. Nothing radical: Simply adding a few special nutrient-packed foods into your daily intake can give you the extra boost you need to get past those winter blues. “I don’t believe in diets; I believe in lifestyle changes,” says Lindsay Calvario, a registered dietician with Rago and Associates. “The same type of nutrition principles (applies) in both the winter and summer.” Leafy greens like broccoli, cauliflower and kale are easily available to incorporate into a variety of meals. “Dark green leafy vegetables have a very high nutrient profile,” Calvario says, noting their iron, vitamin and mineral content. Adding these vegetables to soup, blending them in a smoothie, pan-frying or steaming them is an easy way to sneak those extra nutrients into any diet. “The less you do, the more you get out of them,” says Andy Guzauskas, president of Prisco’s Family Market in Aurora. “Anything you can do to keep it closest to its raw form, the more you’re going to get out of it.” Other protein-packed superfoods that are easy to integrate into diets and are in-season in the winter include avocados, pomegranates and dates — all foods you can eat on their own or top off yogurt or a salad. Additionally, snacks like fruit- and granola-topped oatmeal or yogurt, celery with peanut butter, or vegetables mixed with hummus are also easy snacks to grab on the go. While most fruits and vegetables are available year-round at local grocery stores due to the global economy, Guzauskas notes some have better flavor profiles in the winter months. “Citrus fruits like oranges and grapefruits are at their peak during these winter months,” Guzauskas says. “While we have berries and peaches and nectarines, the flavor and quality can be hit or miss.” Berries are high in fiber and antioxidants, and leaning on the frozen alternative can be a great option in the winter. “We’re not growing gardens right now, so you have to get a little creative sometimes,” Calvario adds. But it’s not always about the fruits and vegetables. “I think the importance of nuts in the diet is often overlooked,” Guzauskas says. “Nuts are great, especially on the go. They’re a quick snack for kids between school and the extracurriculars and help to fill you up in a healthy way and get you to dinner.” While not necessarily a “superfood,” Calvario recommends adding a multivitamin — or, at a bare minimum, vitamin D — to any routine in the winter months. “We’re not getting as much sunlight in the winter, and that’s where we get most of our vitamin D,” Calvario says. “Even if you’re eating a variety of fruits and vegetables, multivitamins can be insurance and help fill in the gaps.” For any lifestyle change, you have to start somewhere, and incorporating superfoods into your diet is one way to kickstart that change. “Set realistic expectations,” Calvario says. “You don’t need to wait until the new year — you can start living a healthy lifestyle anytime.” We’ll see you at the grocery store.

Editor’s note

My favorite way to cook broccoli is roasting it on a cookie sheet! Simply toss with olive oil, salt and lemon pepper, then roast at 425 degrees for 15-20 minutes, flipping once halfway through.