Best Roots and Spices for Winter – How to Eat Healthy in Cold Months

During the summer, spring, and autumn, we have a wide range of vegetables on the market. But very few of them can survive the lower temperatures of winter months. Now, you do want to eat healthy during the winter, right? There is no point in going back to fast food, once you’ve managed to change your lifestyle to include more vegetables and fruits. In the winter months, you can find a lot of vegetables, and most of them are great for juice. If you don’t have time for juicing, we will feature frozen shippable juices from our partner Puree Juice.  So, with that in mind, let’s take a look at best roots and spices for winter.

Kale

Considered one of the most nutrient-dense foods in the world, kale can withstand temperatures as low as 10 degrees. Even better, during the winter months, kale has improved sweetness. Considered a superfood, kale contains very little calories in one cup and a plethora of vitamins and minerals.

For example, one cup of kale delivers 200% of your daily vitamin A consumption, 200% vitamin C RDV, huge amount of vitamin K, and minerals like calcium, iron, magnesium, and others.

Some of the health benefits of kale include lowering cholesterol, reducing the risk of heart disease, help with blood clotting, activate certain proteins, and much more. Kale also contains antioxidants that have a protective effect against cancer.

Kale Juice:

Ingredients:

  •  1 cup of kale
  • 3 kiwi fruits
  • 1 apple
  • 1inch ginger

Put all ingredients in a juicer, and enjoy your drink

Beets

Beets is the common name for beetroots, a popular vegetable that is a staple in many cuisines around the world. Packed with essential minerals and vitamins, beets have medicinal properties. They are a delicious vegetable you can to your daily diet.

Their nutritional profile shows many nutrients in just a few calories. For starters, beets contain vitamin C, fiber, protein, folate, vitamin B6, magnesium, potassium, manganese, iron, and phosphorus. While all of these vitamins and minerals are in small doses, they are still a nice addition to your healthy lifestyle.

Some of the health benefits of consuming beets include keeping your blood pressure at an optimum level, preventing heart disease, preventing heart attack, fighting inflammation, improving digestive health, and improving your athletic performance by providing more energy.

Beets juice

Ingredients:

  • 3 medium carrots
  • 2 medium beets
  • 1 tablespoon of chia seeds
  • 1 apple

Trim and scrub the beets, peel the apple, and peel the carrots. Put them in a juicer and drink

Celery

Celery is one of those winter vegetables you cannot get enough of. Celery is one of the most versatile vegetables, as you can add it in soups, stews, salads, smoothies, juices, and much more. Rich in vitamins and minerals, one cup of chopped raw celery contains fiber, vitamin K, folate, potassium, vitamin C, manganese, vitamin B6, calcium, magnesium, and more.

Thanks to the abundance of vitamins and minerals, celery can help lower your cholesterol, lower inflammation, boost digestion, reduce bloating, prevent urinary tract infections, prevent and treat high blood pressure, protect your liver, and help with weight loss. Finally, celery also has anti-microbial properties that are more than welcome during the winter months to fight flu and other infections.

Celery Juice

Ingredients:

  • 4 oranges
  • 3 celery stalks
  • 3 kale leaves
  • 1 handful of cilantro
  • 1 head of romaine lettuce

Peel the oranges before you put them in the juicer along with other vegetables

Carrots

Carrots can easily be called the “poster child of winter roots and vegetables”. The best part about carrot is that during the winter months, the vegetable actually reaches peak sweetness. That means that it is sweeter than during the summer.

During the low temperatures, carrots convert stored starches into sugar, which is how they survive the winter. They are so sweet, that carrots harvested after frost are popularly known as “candy carrots”.

In terms of nutrition, carrots are mainly known as a source of beta-carotene, which is then converted into vitamin A in our body. But they also pack many antioxidants, biotin (one of the B vitamins), potassium, and vitamin B6.

The health benefits of consuming carrots include improved vision, growth, and development of bones improved immune function, help with blood coagulation, and conversion of food into energy.

Carrots juice

Ingredients:

  • 2 cups of carrots
  • 1 tablespoon of fresh lemon juice
  • 2 cups of water
  • 1 teaspoon of freshly peeled ginger
  • ¾ cup of ice cubes (optional)

This is a simple and classic carrot juice. Add ice cubes if you want cold drink only

 

Chard

Swiss chard has been around many cultural diets. It is most commonly used in the Mediterranean diet. Chard is a great source of vitamin A, vitamin C, vitamin K, and minerals like potassium, iron, and magnesium. But the biggest benefit comes from its richness in dietary fiber.

Low in calories, Swiss chard is a great addition to any healthy diet because it packs a lot of nutrients inside. One cup of chard contains less than 10 calories and all of the vitamins and minerals we mentioned previously.

Consume Swiss chard to reduce inflammation in your body, decrease oxidation of LDL cholesterol, control and prevent diabetes, improve bone health, boost your brain function, improve blood circulation, and regulate blood pressure.

Chard juice

Ingredients:

  • 4 chard leaves with stems
  • 1 lemon
  • 1 grapefruit
  • 1 orange

You will enjoy the light zesty sweet flavor of citrus fruits in this juice

Turmeric

Up until a few years ago, turmeric was not a known spice in the Western World. Turmeric is a spice native to India, where it has been used for centuries. In the last several years, studies on the benefits of turmeric have made the spice popular worldwide.

The main benefit of turmeric is its anti-inflammatory properties. You can dramatically reduce pain caused by inflammation, including arthritis and rheumatic pain. In the same time, the spice increases the antioxidant capacity of your body, allowing you to prevent damage by free radicals. The main active compound of turmeric, curcumin, can lower the risk of heart disease, control blood pressure, and prevent and treat Alzheimer’s disease.

Turmeric juice:

Ingredients:

  • 3 carrots
  • 2 oranges
  • 2 stalks of beets
  • 2 small nubs of turmeric

Enjoy this juice in the morning, as it will give you loads of energy to start the day

Cinnamon

Cinnamon is one of the biggest associations with winter. The perfect winter picture is you drinking a cup of cinnamon tea inside a hot room, just next to the window, and watching the snow outside. Many winter drinks, for example, mulled wine, are just impossible to imagine without cinnamon.

With that in mind, you should be careful with cinnamon during the winter, as high doses can be toxic. The recommended daily dose is half or one teaspoon per day.

Loaded with antioxidants, cinnamon also has anti-inflammatory properties and can help reduce the risk of heart disease. Cinnamon also helps diabetes patients, as it can improve the sensitivity to the insulin hormone and lower blood sugar levels.

Cinnamon juice:

Ingredients:

  • 3 apples
  • ½ teaspoon of ground cinnamon

The classic apple and cinnamon juice is perfect for the winter months

Cardamom

Cardamom has an intense and slightly sweet flavor. Often, cardamom is compared to mint. Its origin date to India, but now it is available worldwide, and used in both sweet and savory dishes.

Cardamom has been used in traditional medicine for centuries thanks to its medicinal properties. Some of the benefits of cardamom include lower blood pressure, protect from chronic diseases, anti-inflammatory properties, and help with digestive problems. Cardamom has a wide use and long use for oral health as well. It has been used to treat cavities, and in some cultures, people chew it or eat it after a meal to freshen their breath.

Cardamom juice:

Ingredients:

  • 8 carrots
  • 3 cardamom pots

Remove the seeds from the cardamom pods and then put them in a juicer along with the carrots. It is as simple as that.

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