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Winter Super Foods

By Kate Safin, East End Food Co-op

It’s important to care for ourselves in the winter months when we are cooped up inside and facing the cold and flu season. Eating in season will help you stay healthy while also saving money by choosing locally-sourced food that is at peak freshness. These nutrient-dense foods are all wonderful choices for the winter: squash, ginger, citrus, Brussels sprouts, cabbage, kale, pomegranate, broccoli, beets, avocados, sweet potatoes. Many of these foods can be combined into delicious and easy winter superfood recipes!

Avocado & Sweet Potato Salad
Serves 4

2 medium sweet potatoes
2 avocados
2 Tbs olive oil
1 lime
Cilantro
Sea Salt

  1. Peel and cube 2 medium sweet potatoes
  2. Toss with 1 tbs olive oil and roast at 400 degrees for 25 minutes
  3. Meanwhile, cut and de-seed the avocados; remove avocado flesh and cube
  4. Toss avocado with 1 tbs of olive oil. Squeeze juice of lime over top. Sprinkle with cilantro and sea salt.
  5. Remove sweet potatoes from oven and let cool slightly. Toss warm sweet potatoes into avocado mixture.
  6. Enjoy warm or cold

Kale & Pomegranate Winter Salad

1 bunch of green kale
1 pomegranate, seeded
½ small red onion, sliced thin
½ cup pecans or walnuts
4 oz of feta cheese crumbles

Dressing:
2 Tbs Olive Oil
3 Tbs Apple Cider Vinegar
2 tsp honey

  1. Clean and remove stems from kale. Tear kale into bite-sized pieces
  2. Whisk together dressing ingredients
  3. Toss kale in dressing. Add pomegranate seeds, onion, pecans, and feta cheese.
  4. Tip: You can also add roasted sweet potatoes to this recipe!

East End Food Co-op is the last natural foods co-op left in Pittsburgh from those original, back-to- nature stores. The Co-op offers all of the products of a full-service grocery store, but with a natural and local touch. For more information, visit www.eastendfood.coop.



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