In the Bay Area, autumn and winter bring hearty vegetables and bright citrus fruits. These seasonal ingredients not only taste great but also provide essential nutrients to support immunity and energy during cooler months. This veggie bowl is warm, colorful, and inspired by Chinese home cooking—light yet nourishing, and perfect for family meals.
Why It’s Good for You:
- Winter Squash (kabocha or butternut) – Excellent source of vitamin A for vision and immunity
- Carrots – Rich in beta-carotene and antioxidants
- Brussels Sprouts – Provide vitamin C and fiber for digestive and immune health
- Citrus (mandarin or orange) – Boosts vitamin C and adds refreshing flavor
- Ginger – Supports circulation and digestion
- Olive oil – Heart-healthy fat that aids nutrient absorption
Sautéed Asparagus with Mushrooms (Serves 2)
Ingredients (Serves 2–3):
- 1 small kabocha or butternut squash, cubed
- 2 carrots, sliced
- 1 cup Brussels sprouts, halved
- 1½ tsp olive oil
- Salt & white pepper to taste
- 2 cups leafy greens (kale, napa cabbage, or chard)
- 1 mandarin orange, peeled and segmented
- 1 cup cooked brown rice or quinoa
Dressing:
- Juice and zest of ½ orange
- 1 tsp fresh ginger, finely grated
- 1 tsp sesame oil or olive oil
- Optional: ½ tsp low-sodium soy sauce
Instructions:
- Preheat oven to 400°F (200°C). Toss squash, carrots, and Brussels sprouts with olive oil, salt, and pepper. Roast for 20–25 minutes until tender.
- Whisk dressing ingredients in a small bowl.
- Arrange greens and cooked rice/quinoa in bowls. Top with roasted vegetables and citrus segments.
- Drizzle with dressing before serving.
Estimated Nutrition (Per Serving):
- Calories: 280-315 kcal
- Protein: 7g
- Carbohydrates: 50g
- Fiber: 10g
- Fat: 8g (mostly unsaturated)
- Sodium: ~40-65 mg (with low-sodium soy sauce)
Nutritional Information Provided by Chinese Hospital Registered Dietitian.
