If you’ve ever purchased a mid-winter melon, you’ve probably noticed a difference in taste and price between it and its summery counterpart. This is because seasonal food is fresher, less expensive, and has more flavor and nutrients than out-of-season fruits and vegetables. Furthermore, eating in-season food is better for the environment because it does not need to be transported over vast distances, and it also supports local economies and farmers.
Fortunately, Mother Nature does not take a winter hiatus from providing delectable vegetables. While you may be familiar with some fruits and vegetables in the winter season (hello, juicy grapefruit), there’s a high chance you haven’t tasted many of them. Here are some fruits and vegetables harvested throughout the cooler months. Look for it the next time you go to the grocery store or farmers market.
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Beets
Beets are root vegetables in the winter season that have a distinctive ruby-red color and delicious leafy greens. They include a variety of nutrients, including:
- Potassium is a mineral that aids in blood pressure regulation.
- Manganese is a mineral that is required for collagen formation, which is necessary for healthy skin and joints.
- Energy is provided by B vitamins such as folate. Low folate consumption has also been associated with depression in studies published in the California Journal of Health Promotion.
Broccoli
Broccoli is a cruciferous vegetable in the winter season, which means it is crisp. A study published in the British Journal of Nutrition in 2021 looked at 684 older women and discovered that those who ate more broccoli had less calcium buildup in their arteries. Calcium mineral deposits can cause arterial hardening and are linked to an increased risk of heart disease-related hospitalization and mortality. Broccoli also contains fiber and vitamin K, both of which are beneficial to bone health.
Brussels Sprouts
Brussels sprouts, which are broccoli vegetables in the winter season, look like miniature cabbages. But don’t be fooled by their little size: these little gems are antioxidant powerhouses. Antioxidants are molecules that fight cell damage, lowering your risk of diseases such as cancer, heart disease, and Alzheimer’s disease.
Squash (Butternut)
Butternut squash’s yellow-orange hue, butterscotch flavor, and smooth texture, in my opinion, are sensory vegetables in the winter season. It’s also high in nutrients: One cup of diced roasted butternut squash contains 6 grams of fiber and 126% of the daily intake of vitamin A, a nutrient essential for vision and eye health.
How to eat-I enjoy oven-roasted butternut squash with maple syrup, coconut oil, salt, and pepper. However, this veg is rather tricky to cut, so keep your fingers above the knife and never under it to avoid any disasters!
Cabbage
These cruciferous vegetables in the winter season offer a lot of flavorful crunch to recipes without adding a lot of calories. 1 cup of shredded cabbage contains only 18 calories and 4 grams of carbohydrates, of which two are fiber. Fiber is beneficial for blood sugar regulation and weight management.
Carrots
Carrots are a fruit in the winter season that contains beta-carotene, which the body converts to vitamin A. This essential vitamin promotes immune function and bone health while also acting as an antioxidant to protect cells from damage that can lead to disease.
Cauliflower
While vitamin C is commonly associated with citrus fruits in the winter season such as oranges and lemons, it may also be found in cauliflower’s white florets; one cup of cauliflower has more than half of the daily intake for this immune-boosting nutrient. It’s also a smart option for individuals controlling their weight or carb intake, as one cup contains only 25 calories and 3 grams of net carbohydrates.
Celeriac
Celeriac fruits in the winter season, I’ll confess, looks like they grew on an extraterrestrial planet. Although it sounds scary, it is extremely simple to prepare and eat. This bulbous root tastes delicately earthy and has a starchy texture akin to potatoes. It is also high in nutrients such as:
- Among its many benefits, vitamin C aids with iron absorption.
- Vitamin K promotes wound healing.
- B vitamins, such as B6 and riboflavin, aid in the conversion of food into energy.
Cherimoya
When you cut open these heart-shaped green fruits in the winter season, you’ll find a creamy white interior dotted with black seeds. It’s unlike any other fruit I’ve ever eaten, and I can only describe it as a combination of banana, vanilla, mango, papaya, pineapple, and coconut—a tropical smoothie in a single fruit. Furthermore, with 7 grams of fiber per serving, it provides 30% of the daily value for vitamin C and more than 25% of your recommended fiber consumption.
Cranberries
These stunning, jewel-like berries are normally available fresh from September through January as it is a fruit in the winter season, delivering essential nutrients such as vitamin C and fiber throughout the winter. Cranberry eating, according to a 2020 review published in Clinical Nutrition, may help adults maintain appropriate blood pressure and body mass index (BMI) while enhancing cardiovascular health.
How to consume it: During the holidays, I desire homemade cranberry sauce, which I make by boiling the berries in fresh squeezed orange juice with maple syrup and spices. You can mix it with oatmeal, pancakes, yogurt, wild rice, or even ice cream as a side dish, sauce, topping, or spread.
