Eat Seasonally! Here’s Your Winter List

Eating seasonally. What does this mean for you? To enjoy the full nourishment of food, you must make your menu a seasonal one.

In different parts of the world, and even in different regions of one country, seasonal menus can vary. Ensure optimal nourishment in every season.

Each season Who’s Green provides you with a guide of in-season fruits and vegetables.

Make sure to take a look before you head to the grocery store.

Winter Fruits

Grapefruit

*  Choose a grapefruit that feels heavy for its size

*  Fruit should give slightly when squeezed.

*  Look for unblemished peel.

*  Loaded with vitamin C!

Lemons

*  Choose lemons heavy for their size.

*  Look for unblemished, smooth skin.

*   Will keep for up to three weeks in the fridge.

*   Great source of vitamin C

Oranges

*  Find oranges heavy for their size.

*  Rind color not necessarily an indication of flavor.

*  Oranges are also a great source of soluble fiber and folate.

Pears

*   A great source of both vitamin C and fiber.

*   Try different varieties like Bosc, Anjou, Red, Comice as they taste very different!

*   Here’s a helpful hint, keep the skin on to get extra nutrients.

Clementines

*    A kid-friendly snack kids LOVE clementines because they are easy to peel, seedless and taste so sweet!

*   A great source of vitamin C and a good alternative to traditional desserts.

Rhubarb

*   If you haven’t tried this interesting fruit yet, try something new!

*   Cut the stalks in 1/2 and place in a pan with water to cover. Simmer until soft. Add sugar and frozen or fresh strawberries to taste. Tastes great over vanilla or plain yogurt or even a little ice cream!

*   Since rhubarb leaves contain poisonous substances, never eat it raw. Always be sure to cook it well.

Winter Vegetables

Radishes

*  Buy radishes with green tops attached for freshness.

*  Remove tops as soon as you get home.

*  Store up to two weeks in refrigerator.

Rutabega

*  Look for smaller rutabegas, as they will be sweeter.

*  Check for an unblemished skin.

Turnips

*   Select turnips smaller than three inches in diameter.
*   Store in a plastic bag up to one week in refrigerator.

Greens: Mustard, Turnip, Watercress, Spinach

*   Great source of vitamins A, C, folate and fiber.

*   Add chopped greens to vegetable soup or try mixing greens into your typical salad

Kale

*  Look for dark green leaves (may have tinges of purple).

*  Find kale with sturdy stems.

*  Do not store longer than a week.

Leeks

*  The smaller the leek, the more tender.

*  Can be stored up to a week in the refrigerator.

Broccoli, Cauliflower, Brussels Sprouts

*  These cruciferous powerhouses are loaded with vitamins and disease-fighting antioxidants

*  Want a quick snack? Try tossing the veggies with a little olive oil and roasting in a 450-degree oven for 15-20 minutes.

Sweet potatoes and winter squash

*  Great source of vitamin A and fiber

*  Acorn or butternut squash can be a nice alternative to white potatoes for dinner. Split the squash in 1/2, scrape out the seeds and bake in a shallow pan with a 1/2 inch of water flesh side down for 30-40 minutes in a    350-degree oven. Top with a little light butter spread and a sprinkling of brown sugar.

Chinese (Savoy) Cabbage

* Packed with vitamin C!

*  For a little added flavor, add chopped cabbage to minestrone or vegetable soups, or mix into a tossed salad and top it off with a ginger dressing.

Haas Avocado (can be classified as either a vegetable or fruit)

*  A great source of heart-healthy fats, plus vitamins A and C, potassium and fiber.

*  Instead of mayonnaise, try adding them to a salad or sandwich.

Fennel

*  Another good source of vitamin C

*  Fennel has a slightly licorice taste, so it’s a good flavor enhancer in pasta sauces, cole slaw and any Waldorf salad. Thinly slice the white base and leave off the feather-like stalk.

Chestnuts

*  Fresh chestnuts may be stored in the refrigerator for up to one week