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January Nutrition – 2 Healthy Recipes Using Fresh Seasonal Produce

Consuming seasonal produce has many health benefits. It is fresh, provides the nutrients needed for the specific season, is good for detoxification, helps the local farmers with their business, and is also effective for environmental sustainability.

In most parts of the United States of America, January is the season for fresh produce of beets, broccoli, cabbage, Brussels sprouts, kale, leeks, citrus fruits, pomegranate, and sweet potatoes.

Here are 2 easy recipes using the fresh seasonal produce of Brussels sprouts and grapefruit. They are easy to cook delicious dinner dishes after a hectic day, and as healthy as ever.

Savory Dish – Roasted Brussels Sprouts


  • 500 gms – Brussels sprouts – yellow leaves removed and cleaned sprouts
  • 3 Tbsp – Olive oil
  • 1/2 Tsp – Freshly grounded pepper
  • 1 Tsp – Salt
  • Other herbs and spices of choice


  • Preheat the oven to 205 degrees C. In a bowl, mix the trimmed Brussels sprouts, olive oil, pepper, salt, and other spices or herbs of choice to coat evenly.
  • Add them to a baking tray with butter paper or baking sheet and place them in the central rack.
  • Roast them for 30 – 40 minutes, while giving it a good shake every 5 minutes, to ensure the Brussels sprouts do not burn. Reduce the heat if needed.
  • Serve immediately once they are cooked well and almost caramelized.
  • You can also add duck fat, apples, pecans, or squash to this Brussels sprouts recipe.

Nutritional Facts:

This recipe gives almost 5 – 6 servings.

  • Calories – 104
  • Protein – 2.9 gms
  • Carbs – 10 gms
  • Fiber – 3 gms
  • Fat – 7.3 gms

Sweet Dish – Non-Alcoholic Grapefruit Margarita


  • 1 cup – Fresh Grapefruit juice
  • 1 cup – Fresh Lime juice
  • 1/2 cup – Fresh Orange juice
  • 1 tbsp – Orange Marmalade (low-sugar)
  • 1 Tbsp – Maple, Nectar, or Agave syrup (low-sugar)
  • Pomegranate seeds and Ice – Optional while serving.


  • In a pitcher, mix the grapefruit juice, lime juice, orange juice, marmalade, and nectar.
  • Strain and pour into your glasses.
  • Add ice cubes and pomegranate seeds for garnish.

Nutritional Facts:

This recipe gives almost 4 servings.

  • Calories – 240
  • Protein – 0.6 gms
  • Carbs – 29.4 gms
  • Fiber – 0.6 gms
  • Fat – 0.2 gms

Note: Unlike the typical margarita cocktail, this recipe has substituted triple sec with orange marmalade and tequila with nectar. Maple syrup is slightly lower in calories than agave syrup. Freshly squeezed fruits juices are more nutritional and taste better than the packaged ones.

Post Author: Admin