How to Eat Seasonally in Winter: A Guide to Nourishing, Flavorful Produce

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How to Eat Seasonally During the Winter Months: A Guide to Nourishing Winter Produce

Eating seasonally is a great way to boost your health, support local farmers, and reduce your carbon footprint. But when winter rolls around, the vibrant variety of fresh produce we associate with summer seems to disappear. Despite this, seasonal winter eating is very much possible, and with a little creativity, you can still enjoy nutrient-packed, seasonal foods throughout the colder months.

Wondering what’s in season during winter, how to find it, and how to make it a part of your meals? We’ve gathered expert advice to help you embrace seasonal eating this winter.

Why Eating Seasonally is Worth It

Eating seasonally is more than just a culinary trend. It comes with a range of benefits that can support both your health and the planet. Here’s why you should consider making seasonal eating a year-round practice:

• More Nutrient-Dense Foods: Seasonal produce tends to be fresher, meaning it’s harvested at its peak and packed with nutrients. As dietitian Amanda Terillo, MS, RDN, explains, produce like lettuce loses essential minerals during transportation, so eating locally grown fruits and vegetables can give you higher-quality nutrients.
• Supports Immunity: During the winter months, many foods naturally help support your immune system. For example, citrus fruits like oranges and grapefruits are packed with vitamin C, which can help fight off colds.
• Better for the Environment: By choosing foods that are grown locally and in-season, you reduce the carbon footprint associated with transportation. Plus, supporting local farmers helps keep the local economy thriving.
• Budget-Friendly: Seasonal foods are often more affordable because they’re in abundance. You’ll find that apples, squash, and leafy greens are usually less expensive during winter than out-of-season produce.

What’s in Season During Winter?

Winter may not have the same abundance of fresh fruits and vegetables as spring or summer, but there are still plenty of options to choose from. Depending on where you live, your local market or grocery store might feature different selections, but some winter produce staples include:

Fruits

• Citrus Fruits: Oranges, grapefruits, lemons, and limes are at their peak during the colder months.
• Apples and Pears: Both are hearty fruits that store well and are available year-round, but they are still in-season during the winter.
• Persimmons and Pomegranates: These lesser-known fruits bring vibrant color and nutrition to the season.
• Kiwis: While often associated with warmer climates, kiwis are in-season during the winter months.

Vegetables

• Root Vegetables: Carrots, beets, parsnips, turnips, and rutabagas thrive in the winter and are perfect for roasting, mashing, or stewing.
• Leafy Greens: Collard greens, kale, and spinach can withstand the cold and are packed with vitamins and minerals.
• Cruciferous Vegetables: Cauliflower, cabbage, and Brussels sprouts are all in-season, offering fiber and antioxidants.
• Potatoes and Sweet Potatoes: These hearty tubers are versatile and perfect for roasting, mashing, or making soups.
• Onions and Leeks: These are staples in many winter dishes, providing flavor and nutrition.

The USDA’s Seasonal Produce Guide or tools like the Seasonal Food Guide (by state) can help you identify what’s available in your region.

Is It Realistic to Eat Seasonally in Winter?

While eating seasonally sounds ideal, winter presents a few unique challenges. Shorter days and cold temperatures mean that fewer crops are available, and in some regions, getting fresh produce may be difficult. But this doesn’t mean you can’t enjoy seasonal foods—here are some tips for making it work:

1. Start Slow

If you’re not used to eating seasonally, begin by adding one seasonal vegetable to your meals each week. This allows you to ease into it without feeling overwhelmed.

2. Shop Local

Farmers’ markets, local co-ops, and CSA (Community Supported Agriculture) programs can provide access to local, seasonal produce even in colder months. Local Harvest is a great tool to help find these resources near you.

3. Frozen Produce Is Your Friend

If fresh produce isn’t readily available, don’t overlook frozen fruits and vegetables. They’re often harvested at their peak and frozen immediately, making them a convenient (and affordable) way to incorporate seasonal nutrition into your diet.

4. Experiment with Storage Crops

In colder climates, root vegetables like potatoes, sweet potatoes, and carrots are harvested in late fall and can be stored for several months. Make them the base of your winter meals.

5. Diversify Your Meals

Winter foods may not be as glamorous as summer fruits, but they can be just as delicious and comforting. Try new recipes and cooking methods to keep your meals exciting.

Creative Ways to Enjoy Winter Produce

Winter vegetables and fruits can be prepared in so many different ways. Here are a few ideas to make the most of seasonal ingredients:

1. Soup and Stews

Root vegetables, potatoes, and greens are perfect for hearty winter soups. Think roasted butternut squash soup, potato leek soup, or a warming vegetable stew with carrots and turnips.

2. Salads with a Twist

Leafy greens like kale and collard greens can be a great base for winter salads. Pair them with citrus fruits, pomegranate seeds, or apples for a refreshing twist. Or, toss them with roasted vegetables for a satisfying meal.

3. Roast for Flavor

Root vegetables like carrots, parsnips, and sweet potatoes are perfect for roasting. Toss them in olive oil, salt, and herbs, then roast until caramelized. They make a great side dish or can be added to salads and grain bowls.

4. Stuffed Squash or Sweet Potatoes

Stuffed squash or sweet potatoes can be a filling main dish. Try stuffing them with quinoa, beans, or lean meats for a balanced, seasonal meal.

5. Baked Goods with Seasonal Fruit

Add apples, pears, or citrus fruits to your winter baking. You can make pies, tarts, or muffins, or even bake apples with cinnamon for a healthy, warming treat.

Final Thoughts: Embrace the Winter Harvest

Winter might not offer the same range of fruits and vegetables as the summer months, but there’s still a bounty of nutritious and flavorful produce to enjoy. Eating seasonally in winter can nourish your body with the vitamins and minerals needed during the colder months, support your local economy, and reduce your environmental impact.

Start slow, embrace the season’s best offerings, and explore new ways to prepare winter fruits and vegetables. From hearty root vegetables to bright citrus fruits, winter produce can keep your meals fresh, exciting, and nourishing throughout the coldest months of the year