Page 2 - ROOT by Brock Janiuary February 23

SEAsonal highLIghts: HEART HEALTHY KITCHEN MAKEOVER
Heart healthy doesn’t have to be synonymous Compare grilled vegetables to steamed, However, overeating these types of fats
with flavorless. With a few tweaks to your and you’ll notice a difference! does not necessarily support heart health.
kitchen staples and cooking techniques, it is • Include more fruits and vegetables. Use those ingredients less often and swap
possible to have a flavorful, easy-to-prepare, Fruits and veggies have unique flavors. in some other full of heart-healthy fats, like
heart-healthy meal. You don’t need to make However, combining them with different avocado or olive oil. Reach for fish and
all the changes at once, but incorporate a few herbs, spices, or cooking methods produces leaner cuts of meat, too. Even switching
changes over time to make the transition to a creative dishes. Additionally, the fiber and your 80/20 ground beef to 93/7 is a good
heart-friendly menu more palatable. nutrients found in fruits and vegetables step towards improving your heart health.
• Utilize herbs, spices, and acids. Fresh may help lower cholesterol levels, blood You don’t need to be a Michelin-starred chef
or dried herbs and spices can impart more pressure, and risks of heart disease. to prepare some tasty and nutritious meals!
flavor (and micronutrients!) without using • Try plant-based. Data shows that in- Instead, start with one to two tweaks, and
salt. Adding an acid like vinegar, lemon, or corporating more plant-based meals into you’ll be on your way to a healthier lifestyle.
lime juice helps round out a meal’s flavor.
your diet benefits overall health, especially Source:
• Include more savory ingredients. Mush- heart health. Have a meatless Monday with https://www.heart.org/en/healthy-living/
rooms, cheese, tomatoes, and onions add a your family! Using beans or lentils in a dish healthy-eating
depth of flavor but not much sodium. is an excellent entry point into the plant- Jung, Alyssa. “Give your kitchen a heart
based dining world. healthy makeover!”. Women’s Day. March,
• Switch up your cooking techniques.
Roasting, grilling, braising, and slow • Reduce saturated fats. Butter, lard, bacon, 2022.
cooking enhance the flavor of your foods. etc., can serve a purpose in specific recipes.

pROduce pick: RUTABAGA

The rutabaga is the turnip’s cousin with Nutritionally, rutabagas are great fiber,
a good personality. Crisp, juicy, white or magnesium, vitamin C, and potassium sources.
yellow flesh with a slightly bitter taste lies Affordable rutabagas may not be pretty, but
beneath the rutabaga’s purple and yellow they offer great taste and nutrition.
skin. After cooking, the root vegetable has
a sweeter taste.
RUTABAGAS PROVIDE
The rutabaga’s unique flavor is a welcome SEVERAL HEALTH BENEFITS,
addition to mashed potatoes, soups, stews, INCLUDING:
and casseroles. In general, rutabagas can be
used in place of cooked potatoes in many • Improved bone health
recipes, including French fries, fritters, and • Stronger immune system
side dishes to steak, pork, and lamb. • Reduced risk of several eye
Rutabagas are harvested from November diseases
through March. In the refrigerator, they last • Decrease the likelihood of
Source: for a month. Frozen rutabagas are edible cardiovascular diseases
https://www.verywellfit.com/nutrition-facts- for about a year. This big vegetable has a • Lowers the risk of digestive
for-rutabagas-2506772 tough texture and flesh, but producers coat disorders, diabetes, stroke, and
https://wearechefs.com/featured-ingredient- it in wax to ensure the rutabaga arrives at some cancers
rutabaga/ markets healthy and beautiful. Before eating
https://www.besthealthmag.ca/article/ a rutabaga, it should be peeled, removing
rutabaga-nutrition-facts/ the waxy coating.