Photo by SoapBeard.

Although I have no childhood memories of roasting them over an open fire after a long day of sledding, I still feel quite nostalgic when it comes to chestnuts. In England, I was a big fan of schoolyard conker fights (if you know the game, please leave your best conker hardening tips in the comment section. I used to soak them in vinegar over night, then bake and rub with fine grain salt).

Perhaps our love affair with chestnuts comes from the song, or the fact that this rare nut is high in carbohydrates (which equal comfort food). Chestnuts can be likened to a grain more than a nut due to their relatively low fat content and high complex carbohydrate and fiber content.

As you start hibernating this winter, collecting your firewood, and taking out aunt Gertrude’s holiday sweaters, you can feel good about nibbling on these toasty treats. Chestnuts are an excellent source of vitamin B6, vitamin C and a good source of thiamin, riboflavin, and folate.

Chestnuts are also a good source of minerals including:

• Potassium
• Manganese
• Copper
• Phosphorus
• Magnesium
• Iron

Chestnuts can be a great addition to your winter diet to help boost your immune system with high vitamin C content and can also be a good source of a gluten free carbohydrate in your diet!

Aside from finding the stray chestnut during your walk in the park, here are some buying and storing tips for chestnuts. Surprise your friends and family with a fun snack with this easy recipe for roasting chestnuts (not on an open fire)

Try one of these yummy chestnut stuffing recipes this Thanksgiving!

Dr. Nishant Rao is a co-founder of WellWire.com. He is a well-traveled naturopathic doctor and new father, practicing an integrative approach to create wellness in and around Los Angeles. Become a patient or discover his practice.

Photo by clayirving.

A hot bowl of leek soup on a chilly autumn day is a great way to warm the belly. Like most of nature’s edible goodies, this week’s superfood is loaded with nutrients that nourish your body including vitamin C, manganese, iron, folate and vitamin B6. Leeks are a good source of fiber, too.

Leeks come from the same family of vegetables as onions and garlic, the Allium family and just like onions and garlic, leeks help prevent heart disease and reduce the risk for certain cancers.

Other amazing qualities of the super leek

• Lowers LDL and increases HDL cholesterol reducing atherosclerosis and risk for heart disease.
• Lowers high blood pressure reducing the risk for heart attack and stroke.
• Reduces the risk of prostate and colon cancer.
• Contains a flavonoid called kaempferol which has been shown to reduce the risk of ovarian cancer.

Some recipes that make the most of this mild and slightly sweet vegetable

• Elana’s thyme salmon with leek coulis (gluten free)
• Caramelized leek soup (gluten free)
• Roast pork loin with shiitake and leek compote (gluten free)

Dr. Nishant Rao is a co-founder of WellWire.com. He is a well-traveled naturopathic doctor and new father, practicing an integrative approach to create wellness in and around Los Angeles. Become a patient or discover his practice.