Fiber. The unsung hero of your diet. Not only is it good for your gut health, but it may also lower your cholesterol levels, help improve your blood sugar levels, and even lower your chances of constipation. 

The National Academy of Medicine recommends the following amount of daily fiber for adults: 

• 21 grams for women older than age 50. 

• 25 grams for women age 50 or younger. 

• 30 grams for men older than age 50. 

• 38 grams for men age 50 or younger. 

Tips for Eating More Fiber 

When looking to introduce more fiber into your diet, it’s important to start slow and make small adjustments to your everyday meals. This can be as simple as starting your day with a bowl of cereal with 5g of fiber for breakfast or snacking on a bowl of berries for an afternoon sweet treat. 

Great fiber choices that we love include: 

• Fruits: apples, avocados, bananas, berries 

• Vegetables: broccoli, brussels sprouts, carrots, cauliflower, potatoes 

• Whole Grains: barley, brown rice, oats, whole wheat bread or pasta, 

• Nuts and Seeds: almonds, cashews, chia seeds, pumpkin seeds 

• Beans and Legumes: chickpeas, green beans, lentils, peas 

Try out some of these delicious recipes this week for  

Recipes 

1. Chia seed pudding 

This quick and easy chia seed pudding is perfect for breakfast on the go or a sweet afternoon pick-me-up. This nutritious pudding is packed with fiber and great for a warm spring day! 

Ingredients: 

• 2 tbsp chia seeds 

• ½ cup almond milk 

• 1 tsp honey 

• ¼ cup strawberries for toppings 

Directions: 

• Pour ingredients into a cup or jar of your choice and mix well. Let sit for a few minutes then mix again until the mixture is no longer clumping. 

• Cover the cup or jar and store in the fridge for at least 2 hours, or overnight. 

• When you’re ready, top with strawberries and enjoy! 

2. Whole Grain Pasta Primavera 

When you need a simple, delicious spring-inspired dish, this light pasta primavera is the perfect choice. While most recipes call for regular pasta, we recommend swapping that out for a fiber-rich, whole grain pasta instead. 

Ingredients 

• 1 pound whole grain penne 

• 1 tbsp extra virgin olive oil 

• ½ yellow onion 

• 3 cloves garlic 

• 1 red bell pepper 

• 1 medium zucchini 

• 1 medium yellow squash 

• 1 cup halved cherry tomatoes 

• 1 tsp salt 

• 1 tsp pepper 

• 4 ounces finely grated Parmesan cheese 

• 10 fresh basil leaves 

Directions 

• Bring a large pot of salted water to a boil and cook the pasta according to package instructions.  

• While the pasta is boiling, heat the olive oil in a large skillet over medium heat. 

• Once hot, add the diced onion and cook for 5 minutes, or until soft and translucent. Add the minced garlic and cook for 30 seconds, until fragrant. 

• Add the chopped bell pepper, zucchini, and squash to the skillet and continue cooking for about 5 more minutes to soften the vegetables. 

• Add the halved tomatoes, salt, and pepper and continue cooking for 2 minutes. 

• Add the cooked pasta, 1/3 cup of pasta water, and grated Parmesan to the skillet with the vegetables over low heat and toss to combine. Continue tossing until the Parmesan has melted and you have a glossy sauce clinging to the pasta. 

• Tear the basil leaves into small pieces and combine with the pasta before serving. 

3. Snack Plate 

For the busy days when you aren’t in the mood to cook, it’s great to have a nutritious snack plate that you can put together in just a few minutes. Not only is this snack plate easy to throw together, but you’ll have a delicious and nutritious snack your whole family will love. 

Ingredients 

• ½ red bell pepper 

• 1 cup baby carrots 

• ¼ cup whole wheat crackers 

• 2 tbsp hummus 

• 2 tbsp toasted pumpkin seeds 

Directions 

• On a plate arrange sliced bell pepper, baby carrots, toasted pumpkin seeds, whole wheat crackers, and hummus. 

• Finish with salt and pepper to taste and enjoy! 

April is right around the corner. And as the official start of spring, it’s the perfect time to try out some light and fresh dishes!

See what’s in season and fun ways to incorporate this month’s fresh fruits and veggies into fresh springtime recipes. 

What’s in Season in April? 

This month’s produce is packed with nutrients to fuel your body while adding freshness to your meals. Look for: 

• Veggies: Peas, green beans, arugula, spinach, artichokes, beets 

• Fruits: Cherries, kiwis, avocados, strawberries, lemons, and limes 

Recipes 

1. Strawberry smoothie 

With only 5 ingredients, this quick and easy smoothie is perfect for breakfast on the go or a sweet afternoon pick-me-up. This nutritious smoothie is like spring in a cup! 

Ingredients: 

• 2 cups frozen strawberries 

• 1 frozen banana 

• ½ cup Greek yogurt 

• 1 tbsp almond butter 

• 1 tsp vanilla extract (optional) 

Directions: 

• Add all of your ingredients to a blender and blend until smooth. If you like a thinner smoothie, add a little water and blend again. 

• Pour into a glass and enjoy! 

2. Pea and lemon pasta 

When you need a simple, delicious dinner, this lemony spring pea pasta is the perfect choice. While most recipes call for regular pasta, we recommend swapping that out for a fiber-rich, whole wheat pasta instead. 

Ingredients 

• 1 onion finely chopped 

• 3 garlic cloves minced 

• 3 cups frozen peas 

• 2 tbsp olive oil 

• Juice and zest of 1 lemon 

• ½ cup parmesan cheese 

• 1-pound whole wheat pasta 

• Salt and pepper to taste 

Directions 

• Bring a large pot of salted water to a boil and add the pasta.  

• Sauté the onion and garlic in a splash of olive oil until soft and translucent then add the peas and lemon zest. 

• Add lemon juice (we recommend starting with half as lemons vary and you don’t want the sauce to be overpowered) and season to taste. 

• Reserve 1 cup of cooking water, drain the pasta, and add the pasta to the sauce with some grated parmesan.  

• Pour in some of the reserved cooking water and stir to coat the pasta in the sauce. Add more cooking water if necessary as you want the pasta to be creamy and glossy. 

• Serve with extra grated parmesan cheese and a squeeze of lemon. 

3. Sheet pan salmon with green beans 

This is a great easy dinner recipe that we love making on a busy weeknight. Not only is this dinner easy to throw together, but you’ll have a delicious and nutritious meal your whole family will love. 

Ingredients 

• 4 salmon fillets 5-6 ounces each 

• 1 teaspoon dried oregano 

• 1 teaspoon smoked paprika 

• 1 tablespoon lemon zest 

• ½ teaspoon red pepper flakes 

• 3 tablespoons olive oil 

• 1-pound green beans (ends trimmed) 

• Salt and pepper to taste 

Directions 

• Preheat the oven to 425°F. Line your baking sheet with parchment paper. 

• Pat the salmon fillets dry with a paper towel. Then season the salmon fillets with oregano, paprika, lemon zest, and red pepper flakes on both sides. Drizzle with 2 tablespoons of olive oil, rubbing the seasoning evenly into each fillet. Finishing seasoning the salmon fillets with a bit of salt and pepper to taste. 

• Toss the green beans with the remaining olive oil, salt and pepper. 

• Place the salmon fillets on a baking sheet and arrange the green beans around it. 

• Transfer the baking sheet to the oven and bake for 12-15 minutes, or until the salmon is cooked through to 125°F. 

• Let the salmon rest for 3 to 5 minutes before serving. Serve with sliced lemons on top and enjoy!

Your gut does more than just digest food—it’s the command center for your overall health. A well-balanced gut supports digestion, boosts immunity, influences mood, and even plays a role in energy levels. 

But what exactly does it take to keep your gut happy? Let’s break it down.

Why Gut Health Matters

Inside your digestive system lives trillions of bacteria, collectively known as the gut microbiome. When this ecosystem is balanced, you experience smooth digestion, better nutrient absorption, and fewer bloating or discomfort issues. But when it’s out of balance—due to processed foods, stress, or antibiotics—it can lead to digestive problems, inflammation, and even impact mental health.

Best Foods for a Healthy Gut

1. Probiotic-Rich Foods: The Good Bacteria

Probiotics are beneficial bacteria that help populate your gut with the right microbes.

• Best sources: Yogurt (with live cultures), kefir, sauerkraut, kimchi, miso, and kombucha.

• How to eat them: Add a spoonful of kimchi to your meals, sip on kombucha, or enjoy Greek yogurt with fresh fruit.

2. Prebiotic Foods: Fuel for Your Gut Bacteria

Prebiotics are fibers that feed the good bacteria in your gut, helping them thrive.

• Best sources: Garlic, onions, leeks, asparagus, bananas, and oats.

• How to eat them: Toss roasted garlic into meals, add banana slices to oatmeal, or blend asparagus into soups.

3. Fiber-Packed Foods: Keep Things Moving

A fiber-rich diet helps regulate digestion and supports gut bacteria diversity.

• Best sources: Whole grains, beans, lentils, leafy greens, and berries.

• How to eat them: Swap white rice for quinoa, snack on berries, or toss beans into salads.

4. Fermented Foods: Natural Gut Boosters

Fermentation enhances gut-friendly bacteria, improving digestion and nutrient absorption.

• Best sources: Tempeh, natto, pickles (fermented in brine, not vinegar), and sourdough bread.

• How to eat them: Use tempeh in stir-fries, add pickles to sandwiches, or enjoy a slice of sourdough with avocado.

5. Hydrating Foods: Essential for Digestion

Water is key for moving food through your digestive system efficiently.

• Best sources: Cucumbers, watermelon, celery, and herbal teas.

• How to eat them: Snack on fresh veggies, sip herbal teas, and aim for at least eight glasses of water daily.

Simple Steps for a Healthier Gut

• Eat a variety of plant-based foods to promote a diverse microbiome.

• Limit processed foods and added sugars, which can disrupt gut bacteria.

• Manage stress with mindfulness, exercise, or meditation, as stress can negatively impact digestion.

• Stay hydrated to support digestion and prevent constipation.

While traditional Irish fare can be rich and hearty, you don’t have to sacrifice flavor to enjoy a healthier celebration. 

These nutritious twists on Irish classics will have you savoring St. Patrick's Day without all the flavors and none of the guilt.

1. Lean & Green Shepherd’s Pie

A lighter take on the comfort food classic, this version swaps out heavy mashed potatoes for a creamy cauliflower and sweet potato blend while using lean ground turkey instead of beef.

Ingredients:

• 1 lb lean ground turkey

• 1 small onion, diced

• 2 carrots, diced

• 1 cup peas

• 1 tbsp tomato paste

• 1 cup low-sodium chicken broth

• 1 head cauliflower, steamed

• 1 medium sweet potato, cooked

• 2 tbsp Greek yogurt

• 1 tbsp olive oil

• Salt & pepper to taste

Instructions:

1. Preheat oven to 375°F.

2. In a skillet, heat olive oil and sauté onion and carrots until soft. Add turkey and cook until browned.

3. Stir in tomato paste, peas, and broth. Simmer for 5 minutes.

4. In a blender, mix cauliflower, sweet potato, and Greek yogurt until smooth.

5. Pour turkey mixture into a baking dish, top with mashed cauliflower blend, and bake for 20 minutes.

2. Vibrant Green Colcannon

Colcannon, a traditional Irish mashed potato dish, gets a nutrition boost by adding kale and swapping heavy cream for Greek yogurt.

Ingredients:

• 4 medium Yukon gold potatoes, peeled and chopped

• 2 cups kale, chopped

• ½ cup low-sodium vegetable broth

• ½ cup Greek yogurt

• 2 tbsp olive oil

• Salt & pepper to taste

Instructions:

1. Boil potatoes until tender, then drain.

2. In a pan, sauté kale with olive oil until wilted.

3. Mash potatoes with broth, Greek yogurt, and sautéed kale. Season to taste.

3. Shamrock Avocado Chocolate Mousse

For a festive and healthy dessert, this creamy avocado-based chocolate mousse is rich in healthy fats and naturally sweetened.

Ingredients:

• 2 ripe avocados

• ¼ cup unsweetened cocoa powder

• ¼ cup pure maple syrup or honey

• 1 tsp vanilla extract

• ¼ cup unsweetened almond milk

• Pinch of sea salt

Instructions:

1. Blend all ingredients until smooth.

2. Chill for at least 30 minutes before serving.

3. Garnish with dark chocolate shavings or fresh berries.

When it comes to crushing your workouts, what you eat matters just as much as how you train. The right nutrition can boost your energy, speed up recovery, and help you perform at your best.

Whether you’re lifting weights, running miles, or just trying to stay active, here’s how to fuel your body for success—plus, how tracking macros can take your nutrition to the next level.

Best Foods for Workouts

Before Your Workout (Fuel Up)
Your body needs the right mix of carbohydrates and protein before exercise. Carbs provide quick energy, while protein helps support muscle function. Try:

• Banana with peanut butter – A perfect blend of carbs and healthy fats

• Oatmeal with berries – Slow-digesting carbs for sustained energy

• Greek yogurt with honey – Protein-packed with a touch of natural sweetness

After Your Workout (Recover & Rebuild)

After exercising, your muscles need protein and carbs to repair and grow. Some great post-workout options include:

• Grilled chicken with quinoa & veggies – A balanced meal to refuel

• Protein smoothie with banana & almond milk – Quick and easy recovery

• Hard-boiled eggs & whole wheat toast – Simple and effective

Tracking Macros for Better Performance

Macros—short for macronutrients—are the three main components of your diet:

• Carbohydrates (for energy)

• Proteins (for muscle repair)

• Fats (for overall health and endurance)

Using a tool like Fooducate makes it easy to track your macros and ensure you’re getting the right balance based on your fitness goals. Whether you're aiming to build muscle, lose fat, or maintain your energy levels, tracking helps you stay on target.

Pro Tips for Staying on Track

• Plan ahead – Prep meals with a good balance of protein, carbs, and fats

• Hydrate – Water is key for energy and muscle recovery

• Listen to your body – Adjust portions and macros based on how you feel

Fuel your body right, track your nutrition, and power through every workout like a pro. Ready to take control of your fitness? Get back on track with Fooducate today. 

March is the sweet spot between winter and spring, the perfect time to kick your dishes up a notch!

See what’s in season and fun ways to incorporate this month’s fresh fruits and veggies into healthy twists on classic Cajun and Creole recipes, just in time for Mardi Gras.  

What’s in Season in March?

This month’s produce is packed with nutrients to fuel your body while adding bold flavors to your meals. Look for:

Veggies: Broccoli, cauliflower, Brussels sprouts, cabbage, collard greens, kale, carrots, spinach, sweet potatoes, bell peppers, onions, celery
Fruits: Oranges, grapefruit, lemons, kiwi, apples, strawberries

Mardi Gras Inspired Recipes

1. Healthy Cajun Jambalaya

Traditional jambalaya is made with white rice and is often high in sodium. Our version swaps in fiber-rich brown rice and adds extra vegetables for a healthier take.

Ingredients:

• 1 cup brown rice

• 1 tbsp olive oil

• 1 onion, diced

• 1 bell pepper, diced

• 2 celery stalks, chopped

• 2 cloves garlic, minced

• 1 cup diced tomatoes (fresh or canned, no salt added)

• 1 cup cooked chicken breast, shredded

• ½ lb shrimp, peeled and deveined

• 1 tbsp Cajun seasoning (or to taste)

• ½ tsp smoked paprika

• 2 cups low-sodium chicken broth

• 1 cup sliced okra (optional)

• Green onions & parsley for garnish

Directions:

1. Cook the brown rice according to package instructions.

2. In a large pan, heat olive oil over medium heat. Sauté onion, bell pepper, celery, and garlic until softened.

3. Add tomatoes, Cajun seasoning, and smoked paprika. Stir to combine.

4. Pour in chicken broth and bring to a simmer. Add okra if using.

5. Stir in cooked chicken and shrimp, then fold in brown rice. Cook for another 5 minutes.

6. Garnish with green onions and parsley. Serve warm!

2. Spicy Roasted Cauliflower Étouffée

Étouffée is a rich, roux-based dish traditionally made with butter and flour. This lighter version skips the roux and instead uses roasted cauliflower for a creamy, flavorful twist.

Ingredients:

• 1 head cauliflower, chopped into florets

• 1 tbsp olive oil

• 1 tsp smoked paprika

• ½ tsp cayenne pepper

• 1 tbsp tomato paste

• 1 onion, diced

• 2 cloves garlic, minced

• 2 cups low-sodium vegetable broth

• ½ lb shrimp (or use mushrooms for a vegan option)

• 2 green onions, chopped

• Cooked quinoa or brown rice for serving

Directions:

1. Preheat oven to 400°F. Toss cauliflower with olive oil, smoked paprika, and cayenne. Roast for 20 minutes until tender.

2. In a large skillet, sauté onion and garlic until fragrant. Stir in tomato paste and cook for 1 minute.

3. Pour in vegetable broth and bring to a simmer. Add roasted cauliflower and let the flavors meld for 5 minutes.

4. Add shrimp and cook until pink (or add mushrooms for a plant-based option).

5. Serve over quinoa or brown rice, garnished with green onions.

3. Guilt-Free King Cake Smoothie

King Cake is a Mardi Gras staple but typically loaded with sugar and refined flour. This nutritious smoothie captures the same flavors using bananas, cinnamon, and vanilla—while avoiding the sugar crash! 

Ingredients:

• 1 frozen banana

• ½ cup unsweetened almond milk

• ½ cup Greek yogurt

• ½ tsp vanilla extract

• ½ tsp ground cinnamon

• 1 tbsp almond butter

• 1 tsp honey (optional)

• Pinch of nutmeg

• Ice cubes (as needed)

Directions:

1. Blend all ingredients until smooth.

2. Pour into a glass and enjoy!

Eating healthy doesn’t have to be time-consuming or stressful. With a little planning, meal prep can help you save time, eat better, and stick to your health goals. 

Whether you’re new to meal prepping or looking to refine your routine, our tips will make the process simple and effective.

Step 1: Plan Your Meals for the Week

Start by deciding what you’ll eat for breakfast, lunch, dinner, and snacks. Keep it simple by choosing recipes that use the same ingredients to save cooking time and help reduce food waste.

• Use the 3-2-1 Method: Pick 3 proteins, 2 grains, and 1-2 vegetables to mix and match meals throughout the week.

• Balance Your Macros: Design meals with a good mix of protein, healthy fats, and fiber-rich carbs for steady energy.

• Check Your Schedule: Make your busiest days a bit easier with grab-and-go meals or quick-cook options.

Step 2: Make a Grocery List & Stick to It

Once you’ve planned your meals, create a grocery list by category (produce, protein, pantry staples) to make shopping faster.

• Shop Smarter with Fooducate: Scan barcodes in the Fooducate app to check for hidden additives, sugar, and healthier alternatives.

• Buy in Bulk: Stock up on essentials like grains, beans, and frozen veggies to save time and money.

• Go Seasonal: Fresh, in-season produce is always flavorful and nutritious. 

Step 3: Batch Cook & Store Meals Like a Pro

Cooking in batches helps you prepare multiple meals at once, making weeknight dinners effortless.

• Prep Ingredients: Wash and chop veggies, marinate proteins, and portion out snacks.

• Use the Right Containers: Store meals in clear, portion-sized containers that make it easy to see what’s inside, grab and go!

• Label & Freeze: Freeze leftovers in labeled containers

Step 4: Make It Fun & Flexible

Meal prepping doesn’t mean eating the same thing every day. Keep it interesting by switching up sauces, seasonings, and side dishes.

• Theme Your Days: Try “Taco Tuesday” or “Stir-Fry Friday”. It may sound cheesy, but themes can help you narrow down your options, while still giving you flexibility to be creative! 

• Prep Overnight Oats or Mason Jar Salads: Quick, no-cook options for breakfast and lunch make getting the day started much easier.

• Keep Snacks Ready: Pre-cut veggies, hummus, and pre-portioned nuts make healthy snacking easy.

Stay on Track with Fooducate

• Meal prep works best when you stay mindful of your nutrition. Use the Fooducate app to:

• Track your meals and monitor your macros

• Scan barcodes to check for hidden ingredients

• Find healthier alternatives to your favorite foods

Start prepping today and make healthy eating effortless! What’s your favorite meal prep tip? Share in the comments!

Stay on Track in 2025: Simple Tips to Recommit to Your Health

The new year is well underway, but it’s never too late to refocus on your health goals. Whether you started strong in January or are just getting back on track, every day is a fresh opportunity to prioritize your well-being. Small, consistent habits make a big impact—here are three simple ways to recommit to a healthier, happier you in 2025, with a little help from Fooducate!

1. Prioritize Hydration with Daily Tracking

Drinking enough water is one of the easiest ways to support your health, yet it’s something that is easy to overlook. Staying hydrated boosts energy, improves digestion, and even helps curb unnecessary cravings.

Tip: Use Fooducate’s water tracking feature to log each glass of water you drink. Every sip counts toward a healthier you!

2. Be Mindful of What You Eat

Eating well isn’t about being perfect—it’s about making informed choices that support your body and goals. Tracking your meals can give you valuable insights into your nutrition and help you make adjustments that align with your health journey.

Tip: Use Fooducate’s barcode scanner to check nutrition labels, log meals, and find healthier alternatives. Understanding what’s in your food makes it easier to stay on track.

3. Celebrate Progress, No Matter How Small

Success isn’t just about hitting a number on the scale—it’s about feeling better, building habits, and making choices that support your well-being. Recognizing small victories, like having more energy or making a nutritious meal choice, keeps you motivated.

Tip: Use Fooducate’s journal feature to track how you feel, your hunger levels, and even sleep patterns. Making these observations can help you uncover and change patterns that may be blocking your progress.

Make 2025 Your Healthiest Year Yet!

No matter how the year started, today is a new chance to refocus and recommit to your health. By staying hydrated, making mindful food choices, and celebrating progress along the way, you’ll build habits that stick. 

With Fooducate, you have all the tools to make 2025 your healthiest, happiest year yet. 

A Heart-Healthy Valentine’s Day Dinner

Eating well doesn’t mean giving up on flavor or indulgence—especially on Valentine’s Day. 

This heart-healthy meal is packed with nutrients, healthy fats, and fiber to keep your heart happy while still feeling like a special treat. So, set the table, light some candles, and enjoy a meal that’s made with love.

Starter: Strawberry Spinach Salad with Walnuts & Feta

A fresh and vibrant way to begin your meal, this salad combines heart-healthy ingredients like spinach, walnuts, and strawberries, all packed with antioxidants and healthy fats.

Ingredients:

• 4 cups fresh spinach

• 1 cup sliced strawberries

• ¼ cup crumbled feta cheese

• ¼ cup walnuts, chopped

• 2 tbsp balsamic vinegar

• 1 tbsp olive oil

• 1 tsp honey

• Salt and pepper to taste

Instructions:

1. In a large bowl, toss together spinach, strawberries, walnuts, and feta.

2. In a small bowl, whisk together balsamic vinegar, olive oil, honey, salt, and pepper.

3. Drizzle over the salad, toss lightly, and serve immediately.

Main Course: Basil Pesto Pasta with Grilled Chicken

This light yet satisfying pasta dish features a heart-friendly homemade pesto, whole grain pasta, and lean protein for a well-balanced meal.

Ingredients:

• 8 oz whole wheat or chickpea pasta

• 2 boneless, skinless chicken breasts

• 2 cups fresh basil

• ¼ cup walnuts or pine nuts

• 2 tbsp olive oil

• 1 garlic clove

• Juice of ½ lemon

• ¼ cup grated Parmesan cheese (optional)

• Salt and pepper to taste

Instructions:

1. Cook pasta according to package instructions. Drain and set aside.

2. While pasta cooks, grill or pan-sear the chicken breasts with a little olive oil, salt, and pepper until fully cooked. Slice into strips.

3. In a food processor, blend basil, walnuts, olive oil, garlic, lemon juice, and Parmesan until smooth. Add salt and pepper to taste.

4. Toss the cooked pasta with pesto, top with grilled chicken, and serve warm.

Dessert: Dark Chocolate Avocado Mousse

End the night on a sweet note with a rich and creamy chocolate mousse made with avocado for a dose of heart-healthy fats.

Ingredients:

• 2 ripe avocados

• ¼ cup unsweetened cocoa powder

• ¼ cup maple syrup or honey

• 1 tsp vanilla extract

• Pinch of sea salt

• ¼ cup unsweetened almond milk (as needed)

• Dark chocolate shavings or berries for garnish

Instructions:

1. In a blender or food processor, combine avocados, cocoa powder, sweetener, vanilla, and salt. Blend until smooth.

2. If needed, add almond milk a little at a time to reach a creamy consistency.

3. Spoon into serving dishes and refrigerate for at least 30 minutes.

4. Garnish with dark chocolate shavings or fresh berries before serving.

Fresh February: Produce Guide

From bright, juicy citrus to hearty root veggies, February produce can inspire you to eat healthy and delicious meals all month long. 

See what's in season and discover three tasty recipes to bring bright colors and a touch of warmth to your plate this month.

Citrus Fruits: The Zest of Winter

February is a prime time for citrus fruits like blood oranges, grapefruits, lemons, and tangerines. These fruits are bursting with vitamin C and add a refreshing brightness to both sweet and savory dishes.

Recipe: Blood Orange and Fennel Salad

Ingredients:

• Fresh blood oranges

• Thinly sliced fennel bulb

• Red onion

• Extra virgin olive oil

• Salt and pepper to taste

Instructions:

1. Peel and segment the blood oranges, removing any seeds.

2. Arrange the orange segments on a plate with thinly sliced fennel and red onion.

3. Drizzle with extra virgin olive oil and season with salt and pepper.

4. Toss gently to combine and serve immediately.

Cruciferous Veggies: Nutrient Powerhouses

This group includes kale, cabbage, and Brussels sprouts. Rich in fiber, vitamins, and antioxidants, these vegetables support overall health and add hearty elements to winter meals.

Recipe: Roasted Brussels Sprouts with Balsamic Glaze

Ingredients:

• Fresh Brussels sprouts

• Olive oil

• Salt and pepper

• Balsamic vinegar

• Honey

Instructions:

1. Preheat the oven to 400°F (200°C).

2. Trim and halve the Brussels sprouts, then toss them in olive oil, salt, and pepper.

3. Spread them on a baking sheet and roast for 20-25 minutes until golden and tender.

4. In a small saucepan, simmer balsamic vinegar and honey until it thickens slightly.

5. Drizzle the balsamic reduction over the roasted sprouts before serving.

Root Vegetables: Earthy and Satisfying

Beets, turnips, and parsnips are at their peak, offering earthy flavors and robust textures. They are versatile and can be roasted, mashed, or incorporated into stews.

Recipe: Honey-Glazed Roasted Parsnips

Ingredients:

• Parsnips

• Olive oil

• Honey

• Fresh thyme

• Salt and pepper

Instructions:

1. Preheat the oven to 425°F (220°C).

2. Peel and cut the parsnips into evenly sized sticks.

3. Toss them with olive oil, honey, chopped fresh thyme, salt, and pepper.

4. Arrange on a baking sheet and roast for 20-25 minutes until caramelized and tender, turning halfway through.