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5 Food Swaps For Winter

  • By Matthew Kadey, MS, RD
  • Published Jan 25, 2016
  • Updated Jan 29, 2016 at 4:48 PM UTC
Photo: Shutterstock.com


So what if summer’s bounty is long over? There are plenty of seasonal powerfoods to get you through the winter.

When Jack Frost is unleashing his wrath, it’s easy to let your vegetable and fruit intake slide. After all, tomatoes and strawberries that actually taste good seem like a distant memory. But if you take a closer look at the produce aisle—and even the frozen food section—when the snow is flying you’ll find some standout cold-loving options that have the nutritional resumes needed to help athletes get the most out of their winter training routine. Substitute these for some common summer options and you’ll garner an appetite for winter.

Instead of: Green Beans
Eat: Brussels Sprouts

In a child’s perfect world, Brussels sprouts would be illegal. But grown-up triathletes would be well served by making them a winter staple. For starters, they are loaded with vitamin K for better bone health. You’ll also benefit from a wallop of vitamin C, which has been linked with improved exercise performance via its role in reducing oxidative stress in the body. And as a cruciferous vegetable member, Brussels sprouts are also sprouting with a surfeit of disease-fighting antioxidants.

Make: Sweet and Sour Brussels Sprouts

Preheat oven to 400°F. Toss 1 pound Brussels sprouts (halved lengthwise) with 1 tablespoon oil; season with salt and pepper. Spread out on a rimmed baking sheet and roast, stirring once halfway through, until tender and cut sides are browned, about 25 minutes. Whisk together 2 tablespoons rice vinegar, 1 tablespoon honey, 1 tablespoon soy sauce, 2 teaspoons fish sauce, and 2 teaspoons sesame oil. Toss with sprouts in a serving bowl and garnished with toasted pumpkin seeds.

RELATED: 4 Ways To Use… Brussels Sprouts

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FILED UNDER: Nutrition / Performance Nutrition / Recipes

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