L'Italo-Americano

THURSDAY, JANUARY 11, 2024 www.italoamericano.org 24 L'Italo-Americano A s the chill of win- ter settles in, it's easy to overlook t h e s e a s o n ' s b o u n t i f u l h a r - vest. Contrary to the common perception of winter as a time when nature rests and s l e e p s u n d e r a b l a n k e t o f snow, this time of the year presents, in fact, a unique opportunity to explore local, seasonal produce. There are plenty of good reasons to embrace what the orchard gives you in January because eating seasonal fruit and vegetables is essen- tial for both sustainability and health: when produce is grown and consumed within its natural growing season, it r e d u c e s e n v i r o n m e n t a l impacts and, because it typi- cally needs less transporta- tion, the carbon emissions associated with food miles are also reduced. It's also more energy-efficient: out-of-sea- son farming often requires additional energy for heating greenhouses and using artifi- cial lights, whereas seasonal crops can grow under natural conditions. Eating seasonal also means s u p p o r t i n g l o c a l f a r m i n g communities, as it encour- ages sustainable agricultural practices and contributes to the local economy. Last but not least seasonal fruit and vegetables require less pack- aging and processing com- pared to out-of-season pro- duce because they can do without the extra plastic and p r e s e r v a t i v e s n e e d e d t o extend shelf life, which is essential if they are not grown l o c a l l y a n d n e e d d a y s o f transportation to reach our homes. We all know that Italians have been into sustainability in the kitchen forever — with- out even knowing it, perhaps! — because our cuisine is all about valorizing what Nature gives you right here and now. I n d e e d , o u r k i t c h e n s a r e buzzing with activity even in January, and not just because we have all that leftover food from two weeks of feasting to use up. Hearty root vegetables like potatoes, carrots, and radishes are key players in the culinary repertoire of these colder months. These versa- tile ingredients bring warmth and depth to a variety of dish- es: potatoes, with their com- forting texture, form the base of gratins, soups, and our much-loved gnocchi, while carrots and radishes, with their beautiful colors and del- icate textures, enliven stews and add crunch to winter sal- ads. Leafy greens such as kale and chard are also winter sta- ples, celebrated for both their nutritional value and their fla- vors. In Italian soups like the classic Tuscan ribollita, kale adds a nutritious boost along with a hearty texture. Swiss chard is often sautéed with garlic and olive oil, or used as a filling in savory pies and pastas, offering a touch of bit- terness that complements the richer flavors of winter dish- es. Cauliflower and arti- chokes are winter stars in their own right: the first can be baked into a cheesy gratin, steamed and drizzled with a touch of extra virgin olive oil, or transformed into a creamy sauce for pasta. The seconds are a cherished ingredient, particularly in central and northern Italy: creamy arti- choke risottos, where they're paired with Parmigiano-Reg- giano and a splash of white wine, showcase their subtle, earthy flavor. Raw in salads, they add a fresh, crisp ele- ment to winter meals. Winter vegetables are also a cornerstone of health and nutrition, which is great b e c a u s e o u r b o d i e s c r a v e more nourishing foods during the colder months. The likes o f k a l e , c a u l i f l o w e r , Jerusalem artichokes, fennel, a n d b e e t s h a v e a h o s t o f health benefits. Kale, a sta- ple, as we said, in Tuscan cui- sine and soups, is an excellent source of antioxidants, which help combat oxidative stress in the body. It is also rich in essential vitamins such as A, C, K, and B, crucial for main- taining healthy skin, boosting the immune system, improv- ing bone health, and support- ing metabolism. It also pro- vides essential minerals like c a l c i u m a n d m a g n e s i u m , w h i c h a r e v i t a l f o r b o n e health and metabolic func- tions. Jerusalem artichokes are not as widely known but are a nutrition powerhouse, too: high in prebiotics, partic- ularly inulin, they are excel- lent for gut health because they help the growth of bene- ficial bacteria. They are also rich in essential minerals like p o t a s s i u m , i m p o r t a n t f o r heart health, iron for blood health, and copper, crucial for maintaining healthy connec- tive tissue. Fennel, with its unique a n i s e - l i k e f l a v o r , o f f e r s a range of health benefits, too: it contains compounds that h a v e a n t i - i n f l a m m a t o r y , antimicrobial, antiviral, anti- tumor, and antispasmodic properties, making it a versa- tile ingredient for supporting overall health. Perhaps, it is best known for its digestive benefits, especially when it comes to easing bloating and discomfort. Beets are anoth- er invaluable addition to our winter diet. They are one of the best dietary sources of nitrates, which have been shown to improve blood flow and lower blood pressure; they are also high in fiber, folate, manganese, potassi- um, and iron, contributing to overall cardiovascular health and supporting the body's detoxification processes. They are also full of vitamin C, an essential element for immune function and skin health. But, can we talk about win- ter produce without mention- ing a g r u m i ? The c i t r u s season reaches its zenith during the winter, bringing a splash of sunshine to the table with a variety of fruits like oranges, lemons, clementines, a n d t h e u n i q u e l y c o l o r e d blood oranges. Red oranges, including the DOP Arancia Rossa di Sicilia (Sicilian Red Orange), are distinguished by their striking red flesh and o w e t h e i r u n i q u e h u e t o a n t h o c y a n i n s , a t y p e o f antioxidants linked to numer- ous health benefits, including heart health. Besides being aesthetically pleasing, red oranges are also a rich source of potassium, vital for main- taining healthy blood pres- s u r e l e v e l s , v i t a m i n C f o r immune support, and folate, w h i c h i s c r u c i a l f o r c e l l growth and metabolism. Pears are another winter favorite highly valued for their dietary fiber content, particularly the type that acts a s p r e b i o t i c s , w h i c h h e l p develop and keep a healthy gut microbiome. Fiber also supports the immune system, making pears an excellent choice for overall winter well- ness. Their subtle sweetness and varied texture — softer when fully ripe, very crunchy and fresh when still green — make them a versatile ingre- dient in a variety of dishes, from salads to desserts. In Italy, we love them raw, in salads and pies, but if you ask m e , y o u c a n ' t b e a t t h e m cooked in red wine, sugar, and spices: heart-warming and sweet, they make your soul happy. The bounty of winter: January brings flavor and health to our tables GIULIA FRANCESCHINI Deliciously fresh artichokes begin their season this time of the year (Photo: Kostantinos Papaioannou/Dreamstime) LA BUONA TAVOLA RECIPES COOKING TIPS SEASONAL DISHES OPEN 8AM - 5PM MONDAY TO SATURDAY. SUNDAY CLOSED

• Cover