February Seasonal Produce & Recipe Guide
High Protein Carrot Cake and other seasonal, nutrient-dense recipes for gut and hormone health to try this month!
My December seasonal produce and recipe guide was a huge hit, and I’m so glad to see that you all are excited about eating seasonally! I plan to continue these guides regularly, but I felt it would be a bit redundant to do separate Dec, Jan, and Feb editions since winter produce stays fairly consistent throughout these months. Root vegetables, dark leafy greens, and citrus fruits continue to dominate February’s seasonal offerings.
In this post, I’ll dive into some of the ingredients I’m loving this month and how I’m using seasonal produce to support my overall health—especially gut and hormone health. Plus, I’ve got some nutrient-dense recipes to share, so you can make the most of these winter treasures. Keep reading for High Protein Carrot Cake (19g of protein per serving!!), Radish Salad, Pickled Cabbage, and Grapefruit Gummies!
Read more about why I love seasonal eating and find some more info and recipes about winter produce in the December edition, here:
Here is a quick reminder of some of the amazing benefits of seasonal eating:
🌱 Nutrient Density
🍊 Better Taste and Freshness
🌈 Varied Diet
👩🌾 Local & Sustainable
💰 Cost-Effective
🌍 Connection to Nature’s Rhythms
🤒 Enhanced Immune Function
Bitter Greens
Each week I have been stocking up on dark leafy greens, like arugula, kale, collard greens, broccoli rabe, dandelion greens and spinach. These greens are rich in vitamins A, C, and K, antioxidants, and fiber, promoting overall well-being and supporting various bodily functions. The bitter compounds they contain also help to stimulate digestion and support liver health.
Gut Health Benefits: Bitter greens enhance the production of digestive enzymes, which helps break down food more effectively, improving nutrient absorption. They also promote a healthy gut microbiome by providing prebiotic fiber, which nourishes beneficial bacteria in the digestive tract.
Hormone Health Benefits: Bitter greens support detoxification processes in the liver, aiding in the elimination of excess hormones and reducing the risk of hormone imbalances. The antioxidants in these greens help protect hormone-producing glands, such as the adrenal glands, from oxidative stress, supporting overall hormone regulation.
Recipe
I just wash them, chop them, and throw them in a pan with some ghee and garlic. I add in 1/4 of bone broth and let them cook down until they are soft. Eat these before a meal to get your digestion going!
Cabbage
Cabbage is so underrated. It is so affordable, lasts forever in the fridge when I forget about it, and is super versatile so you can transform it into a variety of yummy dishes. Cabbage is a cruciferous vegetable packed with essential nutrients like fiber, vitamins C and K, and antioxidants. It has anti-inflammatory properties and is known to support heart health and digestion. Its high fiber content also promotes a healthy gut. I love cooking it up with a ground meat, like beef, chicken or pork or turning it into a quick pickle for an easy veggie starter before any meal for better blood sugar response.
Gut Health Benefits: Cabbage is rich in fiber, which supports regular bowel movements and promotes a healthy digestive system. The antioxidants and sulfur compounds in cabbage help reduce gut inflammation, promoting a balanced microbiome.
Hormone Health Benefits: Cabbage contains compounds like indoles, which support the liver in detoxifying excess hormones, particularly estrogen. It has anti-inflammatory properties that can help balance hormones by reducing inflammation in the body, which can affect hormonal fluctuations.
Recipe
Pickled Cabbage
Ingredients:
1/2 head green or purple cabbage, thinly sliced
3/4 cup apple cider or white vinegar
3/4 cup water
1/2 tsp sea salt
Instructions:
Add the sliced cabbage to a large glass jar.
In a small saucepan combine the vinegar, water, and sea salt. Cook on low heat for 4-5 minutes until warm and the salt is dissolved.
Pour the vinegar mixture over the cabbage, pushing it down to ensure it is all submerged. Store in the fridge and enjoy!
Radishes
Radishes are crunchy, low-calorie vegetables rich in vitamins C and B6, potassium, and fiber. They have natural detoxifying properties and support digestion, making them an excellent addition to a healthy diet. The unique compounds in radishes also contribute to their ability to promote liver health and detoxification.
Gut Health Benefits: Radishes are high in fiber, which helps support healthy digestion and prevent constipation. They contain natural compounds that stimulate bile production, aiding in the digestion of fats and improving overall digestive function.
Hormone Health Benefits: Radishes support liver function, which helps the body process and eliminate excess hormones, aiding in hormonal balance. The antioxidants in radishes help reduce oxidative stress, protecting hormone-producing organs like the adrenal glands and supporting overall hormonal health.
Recipe
Hormone-Healthy Radish Carrot Salad
Ingredients:
3 tbsp extra virgin olive oil
2 tbsp apple cider vinegar
1 tsp Dijon mustard
Pinch sea salt
5 radishes, peeled into ribbons
3 medium carrots, peeled into ribbons
Instructions
In a large bowl or glass container, make the dressing by mixing the olive oil, apple cider vinegar, mustard, and sea salt until incorporated.
Use a vegetable peeler to shave the radish and carrots directly into the bowl with the dressing. Stir to combine. Taste and adjust seasoning as needed.
Store in an airtight container in the fridge for up to 5 days.
Grapefruit
Citrus fruits are still amazing at this time and are an amazing seasonal food. They are rich in vitamin C, a powerful antioxidant that supports immune function. They also contain flavonoids, which have anti-inflammatory properties and help regulate blood sugar levels. Grapefruit is a nutrient-packed citrus fruit known for its tangy flavor and high vitamin C content. It's also rich in antioxidants, fiber, and water, making it a hydrating fruit that supports immune health, skin health, and digestion.
Gut Health Benefits: Grapefruit's high fiber content helps promote regular bowel movements and supports overall digestive health. It contains prebiotics that nourish the good bacteria in the gut, helping maintain a healthy microbiome balance.
Hormone Health Benefits: Grapefruit supports liver detoxification, which aids in the processing and elimination of excess hormones from the body. Its rich antioxidant profile helps reduce inflammation and oxidative stress, supporting the health of hormone-producing glands, such as the thyroid and adrenal glands.
Recipe
Grapefruit Gut Gummies
Ingredients:
3 grapefruits, peeled and segmented
1 1/2 cups filtered water
1 pinch sea salt
1/3 cup beef gelatin
1/4 cup raw honey or maple syrup
Instructions:
In a blender add the flesh of the grapefruits, water, and sea salt. Blend until smooth. If you want a smooth gummy, strain the liquid. I don’t like to waste and I don’t mind the pulp, so I don’t strain.
In a saucepan heat 2 cups of the juice mixture over low heat.
In a large bowl, add the remaining 1 cup of juice. Bloom the gelatin by sprinkling it over the juice. Whisk to combine and set aside for 2-3 minutes.
Add the bloomed gelatin and juice mixture into the saucepan. Whisk to combine until the gelatin is fully dissolved. Stir in the raw honey or maple syrup.
Remove from the heat and pour into a glass baking dish or gummy mold of choice. Set in the fridge for 4-6 hours until fully set. Cut into squares and store in an airtight container.
Carrots
I love to eat carrots daily since they are known for their gut and hormone health benefits. They contain fiber which can help with hormone health by supporting the detox of excess estrogen. Try out the healthier high protein carrot cake recipe (it makes 2 servings and each serving has 19g of protein!!).
Gut Health Benefits: Carrots are high in soluble fiber, which aids in digestion by helping to regulate bowel movements and prevent constipation. The fiber content in carrots also promotes a healthy gut microbiome by feeding beneficial bacteria, supporting overall gut health.
Hormone Health Benefits: Carrots are rich in antioxidants, such as beta-carotene, which support the detoxification process in the liver, helping to balance hormones. The fiber in carrots also supports hormonal balance by aiding in the elimination of excess estrogen from the body, potentially reducing the risk of hormone-related issues.
Recipe
High Protein Carrot Cake
Ingredients:
3 eggs
1 tbsp extra virgin olive oil (or butter or coconut oil)
1 large carrot, grated
2-3 tbsp maple syrup
1/4 cup cassava flour
1 scoop unflavored beef protein
1/2 tsp baking soda
1 tsp Ceylon cinnamon
1/4 tsp vanilla powder
Instructions:
Preheat the oven to 350F. Grease two small ramekins with butter, ghee or olive oil.
In a large bowl combine the eggs, olive oil, grated carrot and maple syrup. Whisk to combine. Add the cassava flour and protein powder and whisk until combined.
Add the baking soda, sea salt, cinnamon, and vanilla extract and stir to combine.
Divide the mixture into the greased ramekins. Bake for 25-30 minutes or until a knife inserted comes out clean. If they are browning too quickly, cover the dishes with foil while they bake.
Enjoy the Seasonal Bounty!
We are still in the colder months where fresh produce is a bit more scarce, but February provides tons of seasonal nutrient-dense foods that support both gut and hormone health. From fiber-rich root vegetables to antioxidant-packed citrus, these foods provide essential nutrients that nourish your body, boost digestion, and help regulate hormones during the colder months.
I hope these seasonal recipes make it a bit easier to eat seasonally and support your health through real food. Now, go tell me your favorite recipes using one of these ingredients in the comments so that we can all enjoy seasonal produce together ❤️