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Eating seasonally can lead to eating more delicious, flavorful food that may actually be healthier, better for the environment, and cheaper to buy. Get started eating seasonally with this guide: Seasonal Winter Produce for Your Best Health.
Why Eat Seasonal Produce?
Part of living a healthy lifestyle includes eating seasonally, but many want to know what does ‘eating seasonally’ really mean?
It wasn’t until I started my gardening journey that I really understood the concept of eating seasonally and why it is so important for our health and the environment.
With a greater understanding of our growing season, I have been able to eat more seasonally overtime which has led to eating more delicious, flavorful food that can actually be healthier, better for the environment, and cheaper to buy.
That’s a win-win-win for everyone! Now, let’s get you eating seasonally too!
Eating seasonally means eating produce that is in season during a specific time of year. There are a few we are inherently familiar with, think biting into a
But what about all the other fruits and vegetables we love to eat? When is the best time to eat them?’
Seasonal Winter Produce for Your Best Health
Below you will find my favorite winter produce that you can go out and purchase right now, plus fun facts of why each food is so important, and most importantly – delicious dietitian-approved recipes for you to try.
Winter Citrus Fruits
Citrus fruits are in season down South, which means that they are really affordable and extra delicious this time of year. From grapefruits and oranges to lemons and limes, it is time to take advantage of these healthy and delicious fruits.
Not only are citrus fruits high in vitamin C, but they also contain a great deal of dietary fiber which will help you to stay fuller, longer.
One of the most beneficial traits of the citrus fruit is their high antioxidant content which can help to protect the body from free radicals. They contain plant-based flavonoids which are antioxidants that have been shown to help reduce inflammation in the body and help to prevent cancer.
While citrus juice like orange or grapefruit is tasty, consuming the whole, raw fruit may result in consuming nearly five times more flavonoids.
Stay hydrated and give your immune system a gentle boost to fend off common winter ailments with this naturally soothing Honey & Ginger Warm Lemon Water.
Easily made in just five minutes, this fresh salad made with peppery arugula, mellow pears and red peppers is the perfect side dish to accompany any meal.
Enjoy this immune boosting, anti-inflammatory Winter Citrus Fruit Salad paired with a quick & easy 5-minute Pomegranate Rosemary Vinaigrette that is plant-based, and naturally gluten free.
Featuring Lipton Strawberry Watermelon Iced Herbal Tea, sparkling water and freshly squeezed lemon juice this festive cocktail is just as delicious as it is nutritious and hydrating.
Delicious & refreshing, this Citrus Chia Fresca is the perfect drink to help nourish and hydrate you at any party or get together, during the hot summer months, after a sporting event, or whenever you are thirsty!
A nutrient dense powerhouse of a salad that is bursting with flavor and satisfying enough to be an enjoyable entree or main dish. Recipe modifications for Plant-based Vegan, Paleo and Keto diets included.
Boost your immune system with all-natural ingredients like Sunrays mandarin oranges, rosemary and honey with this soothing, comforting drink. Alcohol optional.
Enjoy this high protein Korean Bulgogi Beef Salad Bowl made with fresh lettuce, avocado, mango and lean beef for a wholesome, filling meal.
Enjoy the sweetness of SunGold Kiwifruit in this mellow SunGold KiwiFruit Cider that can easily be made in the crock pot.
Enjoy the bounty of fresh fruits and vegetables with these Healthy Summertime Smoothies featuring delicious and healthy recipes that feature good-for-you ingredients like fruits, vegetables, seeds, and plant-based milk.
Wake up with a smile on your face when you prepare this Immune Boosting Tropical Breakfast Bowl.
This Mango Jicama Prebiotic Salad is a light and refreshing salad that is naturally vegetarian, gluten-free and an excellent source of the prebiotic inulin.
Use up those summer squash with this creamy and delicious Sungold Summer Squash Smoothie.
This fresh, easy to make coleslaw is sweet and naturally free of the top-8 food allergens, making it safe for everyone in the family to enjoy.
Wake up with a protein packed, plant-based, Coconut & Pineapple Quinoa Breakfast Bowl.
Seasonal Winter Squash
Squash is traditionally harvested in the fall, but continues to be a staple throughout the winter months due to its ability to be stored for so long. Whether you reach for a butternut, acorn, or spaghetti squash, you are bound to find something that is not only delicious, but nutritious as well.
Do you see that vibrant orange color in that butternut squash up there? You can thank beta-carotene for that, an important nutrient that creates this beautiful color.
Found within that beautiful orange flesh are the many nutrients that help this tasty treat provide you with many health benefits. While different varieties of squash have unique and individual nutrient profiles, most all squashes have been found to contain high amounts of vitamin A, C, E, B6 and minerals such as magnesium, potassium,
Overall squash has been found to be able to help strengthen the immune system, improve the quality of eye sight, build strong bones, protect against heart disease, and even help to prevent cancer.
Delicious Recipes Featuring Winter Squash
- Turmeric & Coconut Roasted Butternut Squash Bisque
- Spaghetti Squash Chicken Parmesan
- Acorn Squash & Lentil Egg Bake
- Spaghetti Squash Eggplant Parmesan
- Autumn Harvest Plant Based Power Bowl
Carrots are a delicious staple in the homes of many, and with good reason.
Whether you are eating them raw or deliciously cooked, carrots pack a strong punch with their high beta-carotene content which produces their beautiful orange color.
Beta-carotene an in the body into vitamin A, an important nutrient that can help to improve the quality of eyesight. They are also rich in vitamin C, K, B8, folate, iron, copper, potassium and manganese.
Winter Cabbage & Cauliflower
Both cabbage and cauliflower are making big comebacks in today’s modern food scene. These days people use cauliflower to make just about anything, including cauliflower rice and even cauliflower pizza crust!
Cauliflower is rapidly gaining popularity due to its versatility and mild flavor. This is a very welcomed trend as it is also highly nutritious – just one serving contains nearly 77% of the daily recommended value of vitamin C.
Cabbage is an unsung vegetable hero if you ask me. It is versatile and bulky, which means you can use and eat a lot without consuming a lot of calories in one sitting. Not only is cabbage high in vitamin K and vitamin C, but it is a good source of dietary fiber and even plant-based protein.
Delicious Recipes Featuring Cabbage & Cauliflower
- Freekeh Chicken & Cabbage Soup by Emily Kyle Nutrition
- Sesame Snow Peas & Purple Cauliflower Stir Fry
- Purple Cabbage Pineapple Coleslaw
- Step By Step Guide to Rolling Fresh Spring Rolls
Winter Dark Leafy Greens
Winter greens are my favorite. Hearty and delicious, there are endless ways you can use these up. Some of the most popular winter greens include chard, collard greens, rapini
I grow a lot of kale in my garden, and let me tell you, kale is hearty! It will continue to grow, even in the snow, and actually takes on a sweet flavor.
Kale is known as a ‘superfood’ because of all the amazing health benefits that it offers us. Studies have shown that kale has the ability to provide the body with risk-lowering benefits for cancer, special cholesterol-lowering benefits, and help the natural detoxification system within the body.
One cup of cooked kale provides over 1000% of your daily value of vitamin K and nearly 100% of your daily value of vitamin A & C.
Delicious Recipes Featuring Winter Greens
- Autumn Harvest Plant-Based Power Bowl by Emily Kyle Nutrition
- Greens & Beans Stuffed Portabella Mushrooms by Emily Kyle Nutrition
- Lemony Kale, Spinach and Avocado Salad with Crispy Chickpeas
- Kale & Red Pepper Shakshuka (Eggs in Tomato Sauce)
I hope you have found some delicious recipes to get you in the kitchen and experimenting with delicious Seasonal Winter Produce!
I would love to hear from you! What is your favorite winter produce and why?
Download Your FREE Meal Plan Before You Go!
If you’re looking for additional help in meal planning or discovering new and delicious recipes to try, be sure to download my Free eBook – The Happy & Healthy Flexible Meal Plan below:
Welcome! I’m Emily Kyle, a nationally recognized media registered dietitian nutritionist & holistic cannabis practitioner providing holistic health care for those living with autoimmune and inflammatory conditions. To help you, I offer food sensitivity testing, cannabis education, and this blog which provides free resources including anti-inflammatory recipes, holistic health, wellness and nutrition related articles, and evidence-based cannabis education.