Amp Up the Color in 2023

The New Year is upon us, and a common goal is to eat healthier. One way to approach this goal is to think what you can ADD to your eating pattern instead of what you have to take out. Incorporating more color into your meals and snacks by adding more produce is the perfect way to do just that! Believe it or not, there are lots of fruits and veggies in season in January to help you add more color to your plate. Buying produce in season has lots of great benefits. For one, it is usually less expensive and bonus, it tends to taste better as well! So what produce is in season in January you may be asking? Check out these colorful fruits and veggies that are in prime season this month and some ideas of how to eat them.

  • Broccoli
    • Simply toss with some olive oil, garlic, salt, and pepper and roast in the oven for a side dish.
    • Or you can make a beef and broccoli stir fry with brown rice or quinoa.
  • Cauliflower
    • Cut up in small pieces and toss with some buffalo sauce and pop them in the air fryer to get crispy buffalo cauliflower bites. Try them in a yogurt-based ranch dip for an added nutrient-punch!
  • Winter squash like butternut, spaghetti, and acorn
    • Make a butternut squash soup or cinnamon roasted butternut squash in the oven. Spaghetti squash is a fun swap for regular spaghetti – it’s loaded with nutrients and tastes delicious with some marinara sauce and meatballs.
  • Citrus fruits like grapefruit and oranges
    • Add a grapefruit or slices of oranges to your morning breakfast plate. You can also use the zest and juice of the orange.
    • Then at dinner, use the juice an orange and use as a sauce to make orange chicken.
  • Pomegranates
    • Pomegranates are an antioxidant-rich addition to salads, oatmeal, and yogurt. Plus, they taste delicious on their own and make every dish sparkle with color. Pomegranate season only lasts through the end of February, so make sure to eat them while you can!

However, if you can’t find fresh produce that looks good, don’t be afraid to buy canned or frozen fruits and vegetables. Some people think frozen fruits and vegetables aren’t as healthy as fresh ones, but this is not the case. Frozen fruits and veggies are harvested at peak ripeness and then frozen to help lock in their nutrients. Not only is frozen produce solutions nutritious, it is usually more affordable, available year-round, and less likely to go to waste. Canned produce is another option that is gentle on your wallet and is another easy way to help you amp up the color on your plate.

If your favorite fruit or veggie isn’t in-season, check out the canned and frozen varieties! It’s a simple solution to get more color on your plate in 2023!