The term “superfood” is used quite a bit these days. Foods with multiple disease-fighting nutrients make the list. The good news is that most “super” fruits and vegetables are plentiful at N.C. farmers markets. Keep this list handy and incorporate the superfoods into your daily diet! What makes a fruit or vegetable a superfood? Some fruits and vegetables contain higher amounts of phytochemicals, like antioxidants and anthocyanins (the natural compounds that give a fruit its red, blue or purplish color). These nutrients can help reduce your risk of cancer, diabetes and heart disease. The combination of these compounds and the basic vitamins and minerals found in most fresh produce makes for a “superfood” that goes above and beyond in providing health benefits. Which fruits and vegetables are considered superfoods? •       Beans •       Blueberries •       Broccoli •       Leafy Greens •       Oats •       Oranges •       Pumpkins •       Tomatoes •       Sweet Potatoes •       Walnuts

Using Your Preserved Produce

Let’s face it, root vegetables and greens are great, but you could sure go for a sweet strawberry, juicy peach or other warm weather favorite in February. That’s why it’s a great idea to preserve produce leading up to the winter months! By freezing, canning, pickling or using other means of preservation for fresh produce, you open the door to a taste of summer all year. Here are a few ideas for using preserved fruits and vegetables.
• Soups, stews and salsas – A wide variety of culinary veggies can contribute to a wonderful winter stew, including beans, carrots, peas, squash and more. Canned tomatoes make excellent salsas.
• Succulent strawberries – Frozen berries that are thawed are softer and juicier than fresh berries, and they’re good for more than shakes and smoothies. Try putting them on pancakes, adding to a yogurt parfait or topping a salad (Strawberry & Spinach Salad).
• Beautiful blueberries – In addition to the featured fruit smoothie recipe, blueberries are a simple and tasty addition to oatmeal, cereal and salads.

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