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Winter is approaching and usually with that comes the cold and sickness. It’s important to keep yourself healthy during these winter months and one way you can do that is through your diet. Winter has plenty of characteristic dishes that include superfoods to help boost your immunity and stay healthy. 

  • Citrus fruits
    • Benefits: High in vitamin C, antioxidants, and fiber 
    • Meals/Dishes: Citrus Salad or Lemon Chicken Soup 
  • Kale
    • Benefits: High in vitamins A, C, K, and antioxidants 
    • Meals/Dishes: Kale Caesar Salad or Sauteed Kale with Garlic 
  • Sweet Potatoes
    • Benefits: High in vitamin A, fiber, and potassium
    • Meals/Dishes: Roasted Sweet Potatoes with cinnamon and Sweet Potato Chili 
  • Pomegranates
    • Benefits: High in antioxidants and vitamin C 
    • Meals/Dishes: Yogurt parfait with pomegranate and Pomegranate glazed salmon 
  • Brussel Sprouts
    • Benefits: High in fiber, vitamin C, and compounds found to help fight cancers
    • Meals/Dishes: Roasted Brussel Sprouts with balsamic glaze and Brussel Sprouts Gratin 
  • Winter Squash
    • Benefits: High in fiber, vitamin C, and complex carbs 
    • Meals/Dishes: Butternut squash soup and stuffed acorn squash 
  • Beets
    • Benefits: High in nitrates 
    • Meals/Dishes: Roasted beet salad, and beet hummus 
  • Ginger
    • Benefits: Helps with digestion, known to reduce nausea, and boost immunity 
    • Meals/Dishes: Ginger stir fry and ginger tea
  • Nuts and Seeds
    • Benefits: Rich in healthy fats, protein, and omega-3s
    • Meals/Dishes: Chia Pudding and walnut crusted chicken 
  • Dark Leafy Greens
    • Benefits: High in iron, calcium, and various vitamins
    • Meals/Dishes: Spinach and feta stuffed chicken and collard green wraps 

Written by GUADS intern Rob