Having a successful vegetable garden doesn’t have to end with the end of summer. You can produce veggies far into the winter months, or even year-round if you reside in a warmer environment down south, with a little forethought and preparation. Vegetables planted now will only become sweeter and more delectable if frost occurs!
When a frost falls on many of these winter-season vegetables, they naturally respond to the cold by producing more sugars, which can make some of the more bitter-tasting veggies taste fairly sweet.
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Kale
This leafy green is not only one of the healthiest vegetables, but it also grows well in lower temperatures. It belongs to the cruciferous vegetable family, which contains plants that can withstand cold temperatures such as Brussels sprouts, cabbage, and turnips. Although kale can be harvested all year, it loves cooler temperatures and can even endure snowfall so it is a winter-season vegetable. Kale is also a highly healthy and adaptable green. It is high in vitamins, minerals, fiber, antioxidants, and plant components. One cup of kale (67 grams) contains the daily recommended consumption for vitamins A, C, and K. It also contains a lot of B vitamins, calcium, copper, manganese, potassium, and magnesium.
Brussels Sprouts
Brussels sprouts, like kale, belong to the nutrient-dense cruciferous vegetable family. During the colder months, the Brussels sprout plant produces small cabbage-like heads. They can withstand frigid conditions, making them ideal for winter-season vegetables. Despite their modest size, Brussels sprouts are packed with nutrients. They are a good source of vitamin K. One cup of cooked Brussels sprouts (156 grams) contains 137% of your daily recommended consumption.
Vitamin K is essential for bone and heart health, as well as brain function.
Carrots
This popular root vegetable can be gathered in the summer, but its sweetness is at its peak in the fall and winter. Carrots transform stored starches into sugars in cold weather to keep the water in their cells from freezing. Carrots taste especially sweet in chilly weather because of this. Carrots harvested after a frost are typically referred to be “sweet carrots.”This crunchy veggie is also very nutritious. Carrots are high in beta-carotene, which is converted to vitamin A in the body. One large carrot (72 g) contains 241% of the daily required vitamin A consumption.
Chard (Swiss Chard)
Swiss chard is not only cold-weather resistant, but it is also low in calories and high in nutrients. One cup (36 grams) contains only 7 calories while providing nearly half of the daily necessary amount of vitamin A and 100% of the daily recommended amount of vitamin K. It is also high in vitamin C, magnesium, and manganese. Furthermore, the rich green leaves and vividly colored stems of Swiss chard are high in betalains, which are important plant pigments. Betalains have been found to lower inflammation and the oxidation of LDL cholesterol, both of which are major causes of heart disease.
Parsnips
Parsnips, which resemble carrots in appearance, are another type of root winter season vegetable with a variety of health advantages. Parsnips, like carrots, get sweeter as the temperature drops, making them a delicious addition to winter recipes. They have a slightly earthy flavor and are packed with nutrients. One cup (156 g) of cooked parsnips includes nearly 6 g of fiber and 34% of the daily required vitamin C intake. Furthermore, parsnips are high in vitamins B and E, potassium, magnesium, and manganese. Parsnips’ high fiber content makes them an ideal choice for digestive health. They contain a lot of soluble fiber, which produces a gel-like substance in the digestive tract.
Salad Greens
Collard greens, like kale and Brussels sprouts, are members of the Brassica family of vegetables. Not to add that it is one of the group’s most winter-season vegetables. This mildly bitter green can endure freezing temperatures for extended periods and tastes best after being exposed to frost. The bitterness of collard greens is really due to the high calcium content of the plant. One study discovered that the vegetables with the highest calcium content tasted the bitterest. The calcium content of collard greens is outstanding, with one cup (190 grams) containing 27% of the daily required intake.
Rutabagas
Rutabagas, despite their high nutrient content, are an underappreciated vegetable.
These root winter season vegetables thrive in chilly temperatures and have a sweeter flavor as the season’s change in the fall and winter.
All sections of the rutabaga plant, including the leafy green tops that shoot up from the ground, can be eaten. One cup of cooked rutabaga (170 grams) supplies more than half of the daily recommended vitamin C consumption and 16% of the daily potassium requirement.
Potassium is essential for cardiac function as well as muscular contraction. It is also important in blood pressure regulation.
Cabbage (Red)
Cabbage is a cruciferous winter-season vegetable that grows well in chilly temperatures. While both green and red cabbage are incredibly nutritious, red cabbage has a higher nutritional profile. One cup of raw red cabbage (89 grams) supplies 85% of the daily necessary vitamin C requirement as well as significant levels of vitamins A and K. It is also high in B vitamins, manganese, and potassium. The antioxidant content of red cabbage, on the other hand, is where it shines. The vibrant color of this vegetable is due to compounds known as anthocyanins.
Radishes
The spicy flavor and crunchy texture of these jewel-toned winter-season vegetables are well-known. Furthermore, some types are extremely cold-hardy and can thrive in subzero conditions. Radishes are high in B and C vitamins, as well as potassium. Their peppery flavor is due to a group of sulfur-containing chemicals known as isothiocyanates, which have been linked to numerous health advantages. These potent plant compounds function as antioxidants in the body, reducing inflammation.
Parsley
While many herbs perish when the weather turns cold, parsley can thrive in freezing temperatures and even snow. Aside from being extremely cold-hardy, this aromatic green is high in nutrients. One ounce (28 grams) includes more than half of the daily recommended intake of vitamin K and more than half of the daily recommended consumption of vitamin C. It also contains a lot of vitamin A, folate, iron, calcium, and potassium. Parsley is high in flavonoids, such as apigenin and luteolin, which are plant chemicals with numerous health advantages. These flavonoids may be especially beneficial in preventing memory loss and age-related brain alterations.
Lettuce Leaf
Frost damage to leafy winter season vegetables, unlike illness, does not render the plant inedible. You can harvest non-damaged sections by cutting away frost-damaged brown patches and borders and saving only the unharmed leaf parts, and your plant will continue to grow.
Mustard
They have been known to emerge in pristine form after spending days under the cover of snow.
