Seasonal Superfoods: February

The groundhog may have seen his shadow a few weeks ago, but we still have more than six weeks before the bounty of sweet produce is ripe. Fortunately, there are a few nutritional powerhouses that are in their prime right now. Here are the superfoods to eat in February.

Bananas
Why we love them: They are the ultimate portable food. And they're versatile. Bananas are easily mixed with other healthy choices, including whole grains; low-fat, plain, unsweetened yogurt; and produce, for a smoothie, said Elisa Zied, registered dietitian and author of "Nutrition at Your Fingertips." The peel-and-go fruit is also a nutritional powerhouse, packed with vitamins C and B6, which is responsible for a variety of immune functions. Potassium, magnesium and heart-healthy fiber are also found in bananas.

How to buy: Look for skins that are mostly yellow with a hint of green, which indicates that they'll ripen in a few days. Although some people like their bananas mushy, if you're looking for an extended shelf life, go for a firmer feel, suggested Zied. Brown spots don't indicate that you shouldn't consume the bananas, although they may be better enjoyed mixed into a smoothly or baked goods.

How to prepare: Peel and eat! Slice bananas, place on whole-grain bread and spread with peanut butter for a delicious sandwich. Sprinkle slices over low-fat ice cream and yogurt with a drizzle of honey for a more healthful dessert. Or mash and use as an egg substitute in baked goods. "You can puree and blend with pancake mix, preferably whole grain," said Zied.

Grapefruit
Why we love it: "One of the few seasonal winter fruits, grapefruit are refreshing, hydrating and sweet," said Joy Bauer, registered dietitian and author of "Slim & Scrumptious." Naturally low cal, the citrus fruit is loaded with your daily recommended intake of vitamin C, an antioxidant that bolsters skin, eye and general health. "Grapefruit also has some fiber, vitamin A, salt-balancing potassium and pantothenic acid, a B vitamin that eases muscular pain," said Zied.

How to buy: Make sure the fruits are firm, smooth and round. They should feel heavy but not puffy.

How to prepare: Slice in half, wash under cool water and spoon out. Section and toss with some romaine or spinach leaf and a little balsamic vinegar for a salad. Or mix with cilantro, onion and pepper to make a tangy salsa that compliments seafood.

Kale
Why we love it: This deep-green leafy veggie is loaded with fiber, which aids in digestion, and heart-protecting vitamins C and K. "Kale has a trifecta of ingredients for enhancing eye health: beta-carotene (a form of pre-vitamin A), lutein and zeaxanthin," said Bauer.

How to buy: Since kale can become bitter when left in a warm environment for too long, it's best to buy a bunch that's chilled. Look for fresh deep green leaves that are strong but not coarse.

How to prepare: Kale makes a terrific side dish when sauteed in a drop of olive oil with garlic and chili flakes. It's also a great addition to hearty soups and stews. Or try Bauer's favorite kale chips: Cut a large bunch of kale into (roughly) 2-inch pieces. Coat two large baking sheets with oil spray and spread kale pieces across in a single, even layer. Liberally mist kale with oil spray and lightly sprinkle with kosher salt. Bake for 10 minutes in a 400-degree oven or until kale is crispy to the touch and edges begin to brown.