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February Nutrition – 2 Simple Delicious Recipes With Fresh Seasonal Produce

Eating fresh seasonal food is good for our holistic health and also for environmental sustainability. Consuming seasonal food has nutritional benefits of varied nutrients, along with the consistent supply of fresh produce. It reduces global greenhouse gas emissions and has greater environmental sustainability. So, make it a point to include a lot of locally grown, fresh seasonal food in your meals every day.

With February bringing home fresh produce of cruciferous vegetables and citrus fruits, we have put across two simple, delicious, and healthy recipes. Be it after a tiring day or on a lazy day, these instant recipes are to be relished.

Instant Broccoli-Cauliflower Salad


  • 1/2 onion – diced
  • 1 fresh broccoli head – diced
  • 1 fresh cauliflower head – chopped
  • 3/4th cup – sunflower seeds
  • 1 cup – low-fat creamy salad dressing
  • 1 1/2 tbsp – white wine vinegar


  • Blanch the broccoli and cauliflower slightly. Combine the broccoli, cauliflower, onion, and sunflower seeds in a bowl.
  • In another bowl, whisk together the dressing and white wine vinegar. Add any low-calorie sweetener if needed, like maple syrup or honey.
  • Pour it over the vegetables and toss it well to coat evenly.
  • Refrigerate and have it chilled, or have it warm immediately.

Tip: If it is your cheat day, add some cooked and crumbled bacon to the salad. Add pecans, pomegranate or flax seeds according to your taste.

This recipe serves 8.

Nutrition facts per serving:

  • Calories – 350 (increases if bacon or sweetener added)
  • Protein – 5.4 g
  • Carbohydrates – 13 g
  • Fat – 18.1 g
  • Dietary Fiber: 4g

Rich and Tart Lemon Bars


  • 1/4th cup – softened low-fat unsalted butter
  • 1/4th cup – honey or maple syrup
  • 1 tbsp – all-purpose flour
  • 1 egg
  • 1 lemon – juiced


  • Preheat oven to 175 degrees C.
  • In a bowl, mix well together the softened butter, 3/4 tbsp flour, and half of the maple syrup. Press at the bottom of a greased pan.
  • Bake in the oven for 15 -20 minutes or until it is golden and firm.
  • In another bowl, whisk together the remaining maple syrup, flour, egg, and lemon juice. Whisk well and pour over the baked crust.
  • Bake for another 20 minutes in the oven. After it cools and firms up, cut into small squares or bars.

Tip: You can add limes instead of lemons. Also, substitute the all-purpose flour with healthier versions like almond or coconut flour.

Nutrition facts per serving:

  • Calories – 126
  • Protein – 1.6 g
  • Carbohydrates – 17.8 g
  • Fat – 5.8 g
  • Dietary Fiber – 0.5 g

Post Author: Admin