Just like that, winter is coming. It’s time to start a new phase of nutrition: focusing on seasonal winter fruits (and vegetables!). Think root vegetables and healthy foods that warm you from the inside out. The post-holiday frenzy of winter is an opportunity to slow down and get back to basics and choose foods that nourish the soul. In ancient times, people spent their days in front of the fire, eating food harvested from nature. Instead of engaging in strenuous activity, we accepted a few months of gentle rest. Spiritually speaking, winter is a season of self-examination. It’s the perfect time to embrace positive change, inspiration, and generate new ideas. Speaking of new ideas, dig into all the winter fruits and vegetables that are in season. Get inspired to dig into winter-themed recipes while adding variety to your fridge.
ayurvedic winter diet
During this time, our bodies crave nutritious and filling foods. Hello, this is black bean chili and Thai chicken soup. The cold, dry atmosphere makes our bodies dry both inside and out. Consider emphasizing kapha foods. These are warm and oily. Ironically, while food culture promotes raw foods and smoothies as a post-holiday detox, Ayurveda encourages the opposite. Nourish your body internally with warm, cooked foods instead of salads and cold foods. Add extra virgin olive oil, coconut oil and ghee.
Instead of cold or cold drinks, choose hot or hot drinks (room temperature is fine too). Start your morning with a soothing tea packed with spices like ginger, cinnamon, fennel seeds, cumin seeds, tulsi, cardamom, black pepper, and cloves. Or Camille Stiles’ favorite: This immune booster golden milk tea. Flavorful and functional, this latte promotes heat and circulation in the body. Soups, dals, chilis, and stews are all hearty and healthy winter meals.
What food should you eat in winter?
According to traditional chinese medicineit’s important to eat seasonal and local food. With that in mind, here are the micronutrients and macronutrients to focus on during the winter.
- fruit: Dates, figs, tangerines, cooked apples, apricots, lemons
- green vegetables: cooked spinach, asparagus, brussels sprouts, and kale
- Root vegetables: Onions, green onions, winter squash, pumpkins, turnips, potatoes, sweet potatoes
- Whole grains: Rice, buckwheat, rye, amaranth, oats
- Healthy fats: Macadamia nuts, walnuts, cashews, pistachios, pumpkin seeds, ghee, butter, soft cheese, cottage cheese, warm milk, flaxseed oil, olive oil
- Legumes: brown and red lentils, tofu, tempeh, miso
- meat: beef, chicken, lamb, venison
- Herbs: Ginger, turmeric, cinnamon, cloves, black pepper
Root vegetables and whole grains, as well as warming herbs like ginger and cinnamon, are rich in antioxidants that boost your immune system (important as temperatures drop). Warming proteins like beef and lamb are best cooked slowly and at low temperatures. Overall, a diet that includes seasonal vegetables and fruits, high-quality protein, grains, nuts, seeds, and legumes is essential for overall health. Eat protein first, followed by starchy carbohydrates, as this helps manage blood sugar levels.
Earthing of winter root vegetables
Consider incorporating as many root vegetables as possible during the winter months. Root vegetables are great for grounding because they grow underground (literally). As the name suggests, root vegetables have roots deep underground. These roots anchor the plant in place and provide a strong base for growth.
Sweet potatoes, carrots, turnips, onions, parsnips, garlic, radishes, and rutabagas are all root vegetables. All of these can be prepared in hot dishes throughout the fall and winter to help keep you full and energized.
winter fruits and vegetables
Add a variety of winter-season fruits and vegetables to your shopping cart, with a wonderful repertoire of colors, flavors, and textures. Here are 12 fruits and vegetables that are in season during winter, along with delicious recipes using them.
- avocado
- beets
- Brussels sprouts
- celery
- collard greens
- grapefruit
- kale
- kiwi
- green onion
- potato
- turnip
- winter squash
avocado
Ripe, ready-to-eat avocados usually tolerate gentle pressure. The color may be dark, but it’s best to judge by feel. The fruit feels a little soft, but not mushy. Additionally, your avocado is ripe and ready to eat when the stem peels off easily and you can see the green flesh underneath. Always check under the stem. If your avocado is brown, it may be overripe.
What to cook with avocado
beets
Small or medium-sized beets are softer than large beets. It should be heavy for its size. If the green is still on it, the color should look bright and fresh.
what to cook with beets
Brussels sprouts
Look for one that is bright green and sturdy and heavy for its size. The leaves must be tightly packed. Avoid Brussels sprouts with yellowing leaves (a sign of aging) or black spots, which may be fungal. Small Brussels sprouts are usually sweeter and more tender than large Brussels sprouts.
What to cook with Brussels sprouts
celery
When buying celery, look for tightly packed stalks. The ribs should be medium thick and crispy enough to break easily. If the stems are rubbery, they are not fresh. Also, check the leaves to make sure they are not wilted and are bright green.
Dishes using celery
collard greens
Good quality collard greens are firm and crunchy. This means it is relatively fresh and properly stored. Lift the green and bend it slightly. It should be firm and not squishy.
What to cook with collard greens
grapefruit
Ripe grapefruit are slightly red in color. The darker the color, the stronger the flavor. Look for grapefruit that have fairly smooth skin and a plump feel. It should feel heavy for its size. This is juicy proof. Grapefruit can be stored at room temperature for at least a week. However, it can be stored in the refrigerator for up to 2 months.
What to cook with grapefruit
kale
Although varieties vary, kale leaves should be firm and dark in color, and stems should be moist and strong. Make sure the leaves aren’t brown or yellow and don’t have small holes.
what to cook with kale
kiwi
In addition to avoiding skin spots and wrinkles, the only way to choose a good kiwi is by feel. Press the kiwi lightly with your thumb. If it withstands slight pressure, the fruit is ripe. If it still feels hard, it’s not ready to eat yet.
What to cook with kiwi
green onion
When choosing commercially available green onions, choose ones that are straight and firm, with white necks and dark green leaves. The bulbs should be in new condition (no cracks or blemishes) and the green onions should not wilt or turn yellow. The thicker the green onion, the more fiber it has. Therefore, try to buy thinner leeks rather than thick ones.
What to cook with green onions
potato
Choose small to medium-sized, firm potatoes with smooth skin and no blemishes, cracks, or sprouts. Avoid potatoes with wrinkled or cut skin, soft or dark spots, rotten areas (usually on the edges), or sunken spots. If possible, buy potatoes that are unwashed and fairly clean.
what to cook with potatoes
turnip
Choose turnips that are the youngest, sweetest, and have the best texture. It should be heavy for its size and solid with no cuts. If greens are served, make sure they are bright and fresh. Turnips can be stored tightly wrapped in the refrigerator for up to 2 weeks.
what to cook with turnips
winter squash
As with all pumpkins, look for one that feels heavy for its size. For example, a ripe delicata pumpkin is yellow with green stripes along the ribs. It should be solid. Avoid pumpkins that are very ripe (immature) in color or have soft spots or holes.
What to cook with winter squash
Source: Camille Styles – camillestyles.com
