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Written by Simon Barden Vegetarian. Oranges, lemons, limes You can use the juice and zest of lemons, limes and oranges on their own, or with some good-quality olive oil and garlic as a simple, delicious dressing for salads and vegetables. Moreover, seasonal fruits are always best to have as they provide the exact nutrients your body requires for the current climate.
Colder temperatures can cause several health problems such as common cold, viral infections and dry skin. Including seasonal fruits in your diet during winters helps improve immunity and promotes overall health to tackle the problems that come with the season.
Moreover, the plentiful supply makes them affordable during the season. Following are seven fruits available in the winter season that you should load up on:. Indian-origin apples from the mountainous northern areas are one of the most available fruits during the winter season. Apples are rich in fiber and many vitamins and minerals.
They contain pectin, which promotes gut health. The antioxidants present in apples reduce the risk of heart attack and diabetes. The vitamin C present in them helps boost immunity. Did your mom ever tell you to eat carrots for healthy eyes? These are filled with the antioxidant beta-carotene, a compound that converts to vitamin A in the body. According to the Office of Dietary Supplements they know their carrots from their courgettes Vitamin A is essential for a kick-ass immune system and healthy eyes, skin, and mucous membranes.
The orange veggies are also brimming with vitamin C and lutein, antioxidants that can help you keep disease the heck away. Xu H, et al. Is carrot consumption associated with a decreased risk of lung cancer? A meta-analysis of observational studies. But if you want loads more great ideas for carrots, such as making them into a completely vegan cake, have a look here.
Confused yet? Perhaps because of this oh-so-confusing identity crisis, turnips and rutabagas are often unfortunately overlooked in the produce aisle. But members of the cruciferous family have a few powerful, nutritious tricks up their sleeves. Ferreira PMP, et al. Cruciferous vegetables as antioxidative, chemopreventive and antineoplasic functional foods: Preclinical and clinical evidences of sulforaphane against prostate cancers.
This armory of nutrients includes :. Their slightly sweet taste is also a boon to nearly any dish. These pasty, carrot-looking guys are a paragon of nutritional goodness. Waver C, et al. White vegetables: A forgotten source of nutrients: Purdue Roundtable executive summary. They provide several nutrients , including potassium, vitamin C, and folate. Like carrots, parsnips have a slightly sweet, earthy flavor that goes well with nearly any winter soup, stew, or casserole.
These orange-hued delights pack a nutritional punch, with fiber, beta-carotene, vitamins A and C, and antioxidants stepping up to the plate.
Find twists on a classic with this sweet potato casserole. Besides being one of the most fun words in the English language, radicchio pronounced ra-DIK-kio is a member of the chicory family along with endive and escarole.
Its red and white, slightly spicy, and its bitter leaves are just waiting to give you all the vitamin C , magnesium, potassium, and vitamin K. Plus, a cup of this leafy veg only has 9. Citrus fruits are dripping in vitamin C and flavonoids, antioxidants that block the actions of cancer-causing free radicals across the body.
Stock up on lemons , oranges, grapefruit, kumquats , blood oranges , limes, and clementines to get your citrus fix this winter. Citrus fruit smoothies , coming up. Stowe CB. The effects of pomegranate juice consumption on blood pressure and cardiovascular health. The ruby-colored seeds provide a heap of antioxidants and anti-inflammatories. Escarole is less bitter than its fellow chicories, but the bitterness does range throughout the head of lettuce.
It can be cooked in many ways, from grilled to sauteed to incorporated into soups. Escarole can also be eaten raw in a salad. Fennel has a natural season from fall through early spring.
Like most cool weather crops, the plant bolts and turns bitter in warmer weather. The white bulb base sprouts short celery-like stalks with fronds that look like dill. You can serve fennel raw in a salad of grapefruit and arugula , or roast it to bring out its sweet flavor.
Grown in California, Texas, Florida, and Arizona, grapefruit comes into season in January and stays sweet and juicy into early summer. A delicious and refreshing treat when eaten halved and sectioned, grapefruit is also wonderful as part of a cocktail or a turned into marmalade. Although best in fall and winter, like so many other root vegetables, horseradish stores well and is often available in decent shape well into spring.
The long, tapered, white root is covered with a kind of brownish "hairy" skin and should be firm. Make your own horseradish vodka , or grate fresh horseradish into a creamy dill sauce. These brown nubs look a bit like small pieces of fresh ginger. Look for firm tubers with smooth, tan skins in fall and winter. Slice thinly and fry up as chips to top an elegant ravioli dish , or grill simply with oil, salt, and pepper.
Like all hearty cooking greens, cooler weather keeps kale nice and sweet. You may find a few different types of kale, with curly kale being the most common. Keep the green raw and incorporate in a variety of salads ; it is also delicious braised along with aromatics. This egg-shaped fruit with a fuzzy skin grows on vines and is harvested winter through spring in warmer and temperate areas.
Kiwifruit should be firm without any blemishes but have a little give when ready to eat. You can cut in half and use a spoon to scoop out the bright green flesh speckled with tiny black seeds. Or, turn into luscious ice cream. The word kohlrabi is German for "cabbage turnip," and once you see one of these vegetables you will understand why.
The green or purple bulbs with cylindrical stems come into season by the end of fall but stay at its sweet best into winter. Look for small bulbs for best flavor and texture. Use in a mustard-flavored slaw at your next barbecue. This teeny-tiny citrus fruit is completely edible—peel and all. Shaped like an oblong orange, the kumquat has both a sweet and tart flavor that can be enjoyed out-of-hand or added to salads.
You may also want to try a kumquat cream pie. The top green leaves should look fresh; avoid leeks with wilted tops. Feature leeks in an impressive chicken dish at your next dinner party, or add to a potato-crust quiche with mushrooms. These bright yellow citrus tend to be at their best winter and spring.
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