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Maximize Your Nutrition With These Winter Fruits and Veggies


This time of year it is really hard to find fresh produce. Most farmer’s markets are not meeting and many local farms don’t have much winter season produce. The local grocery store will have a variety of fruits and vegetables but your best bet is to stick to the produce that is in season. Seasonal fruits and vegetables will give you the most nutritional bang for your buck. Buying local is the first choice but if local is not available, opt for what’s in season.


Vegetables in season right now include:

  • Greens (kale, collard and turnip)
  • Brussel sprouts
  • Winter squash
  • Radishes



And don’t forget about fruits. God is creative in His planning of seasonal foods and what nutrients are more abundant at certain times of the year. Winter is full of fruits that are loaded with vitamin C to ward off colds and the flu. Fill up on your vegetables for meals and have oranges, mandarins, clementines and grapefruit for dessert.


Roasted Red Peppers Stuffed with Kale and Brown Rice





  • 3 medium red bell peppers
  • 1 tablespoon extra-virgin olive oil
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste



  • 8 ounces kale, (6 cups lightly packed), trimmed
  • 1 tablespoon extra-virgin olive oil
  • 1 medium onion, chopped
  • 1/2 cup chopped red bell pepper
  • 2 cloves garlic, minced
  • 3/4 cup cooked short-grain brown rice
  • 1/2 cup freshly grated Parmesan cheese
  • 1/4 cup toasted pine nuts, divided
  • 1 tablespoon lemon juice
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste




1. To prepare peppers: Preheat oven to 400°F. Halve peppers lengthwise through the stems, leaving them attached. Remove the seeds. Lightly brush the peppers outside and inside with oil; sprinkle the insides with salt and pepper. Place, cut-side down, in a 9-by-13-inch baking dish. Bake until peppers are just tender, 10 to 15 minutes. Let cool slightly. Turn cut-side up.


2. To prepare filling: Bring 2 cups salted water to a boil in a large wide pan. Stir in kale, cover and cook until tender, 10 to 12 minutes. Drain, rinse under cold water; squeeze dry. Finely chop.


3. Heat oil in a large nonstick skillet over medium heat. Add onion and chopped bell pepper; cook, stirring often, until onion is golden, 6 to 8 minutes. Add garlic and cook, stirring, for 30 seconds. Stir in the kale. Remove from the heat and let cool slightly. Stir in rice, Parmesan, 2 tablespoons pine nuts and lemon juice. Season with salt and pepper. Divide the filling among the pepper halves. Sprinkle with the remaining 2 tablespoons pine nuts.


4. Add 2 tablespoons water to the baking dish. Cover the peppers with foil and bake until heated through, 15 to 20 minutes. Uncover and bake for 5 minutes more. Serve hot.


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