sprouts has 91 % of the vitamin K you need in one day, which is important for blood clotting and keeping your bones strong— you know, in case the competitor in you decides to dive for the ball.
Comfort Cooking: Try oven-caramelizing recipes that roast the sprouts in olive oil, balsamic vinegar, and honey.
Swiss Chard
This often-overlooked veggie is unbelievably high in nutrients. It’ s an excellent source of vitamins K, A, C, and E, and is also a great source of several minerals including magnesium and potassium, which we need as electrolytes for hydration.
Comfort Cooking: Some people find raw chard to be bitter, so cooking it is often the preferred way to eat it. Try adding it to stews, soups, or chili recipes.
Mushrooms
The same rain that ruins our pickleball play brings life to these fruiting bodies of the forest. And when it comes to functional foods, mushrooms are showing a lot of potential. Each variety— including shiitake, crimini, oyster, and white button— seems to boast different benefits to our immune system, brain, heart, and digestive system.
Comfort Cooking: Try them in a soup that has a coconut milk base, stuffed with garlic and parmesan cheese, or scrambled with peppers and eggs for breakfast.
Figs
Ripe figs are not only juicy and sugar-sweet, they are full of fiber and phytochemicals like anthocyanins, which may contribute to brain, digestive, and heart health. Figs have been coveted in ancient cultures as food and medicine for thousands of years.
Comfort Cooking: Fresh figs are a treat all by themselves. Sliced and paired with parmesan on warm sourdough, they make a simple but delectable breakfast or snack.
When we use healthy ingredients from fresh, seasonal produce, food can be as nourishing as it is comforting. See you on the courts, pickleball friends! your own.
Chock-Full Chili
Homemade chili is the answer when you are looking for a nutritious comfort-food dinner. This recipe is forgiving because you can omit or add any ingredient you want to make it
Ingredients: 1 tablespoon avocado, canola, or olive oil 1 large yellow onion, diced 4 cloves garlic, minced 1 large sweet potato, chopped into half-inch chunks 4 large chard leaves and their stalks, chopped ½ lb cooked and diced chicken breast or beef
( optional) 2 10-oz cans diced tomatoes with chilies, undrained 1 15-oz can black beans, drained and rinsed 1 15-oz can light red beans, drained and rinsed 1 15-oz can pinto beans, drained and rinsed 1 cup broth( vegetable, chicken, or beef) 2 tablespoons chili powder 2 teaspoons paprika 1 teaspoon cumin 1 teaspoon Italian seasoning Juice of 1 lime Salt and pepper to taste
Directions: Heat oil in a large stock pot over medium heat. Add onion, garlic, sweet potato, and chard stalks. Sauté until the vegetables are somewhat tender, about 8 minutes. Add remaining ingredients and bring to a simmer. Cover and simmer over low heat for about 1 hour, stirring occasionally.
Apple Cinnamon Steel-Cut Oats
If your palate is picky when it comes to texture, the al-dente bite of steel-cut oats is a game-changer compared to instant or rolled oats. You can use any kind of apple for this recipe, but the semi-tart varieties like Braeburn, McIntosh, or Pink Lady make the flavor a little bolder.
Ingredients: ½ semi-tart apple( like Pink Lady or Braeburn), chopped small 1½ cups water ½ cup apple juice 1½ cups milk or soy beverage 1 cup steel-cut oats 1 teaspoon cinnamon ¼ cup walnuts or pumpkin seeds
Directions: In a large saucepan, bring liquids to a simmer over medium heat. Add apples and oatmeal, and return to a simmer. Turn heat to the lowest setting, and stir often until liquid is absorbed, 20-25 minutes. Sprinkle with cinnamon and nuts or seeds. Makes 4 servings.
Brandi Givens has been a registered dietitian since 2010, and earned a personal trainer certification in 2024. Questions can be posted to her blog at brandigivensrd. com.
Brandi’ s Kitchen
SEPTEMBER / OCTOBER 2025 | MAGAZINE 75