January is synonymous with resolutions, but why not introduce some nutritional ones as well? Eating seasonal fruits and vegetables at the peak of their freshness is known to be the healthiest approach to nutrition. Whether you’re looking for something to tickle your taste buds or just want to add to your healthy meal planning routine, it’s important to know which foods are currently in season so you can reap all their benefits. Let us help you make more nutritionally conscious choices by introducing you to the nutritious vegetables and juicy fruits now available in January!
Here is a list of fruits and vegetables that are readily available this month.
Sweet, earthy and very healthy, beets are one of the best things January has to offer. Whether roasted, sautéed, grated fresh, or pureed in a smoothie, beets provide a healthy dose of vitamin C and iron.
Made into crispy chips or sautéed with onions and garlic, kale is the king of winter. It can be added to smoothies, eaten raw, in salads or cooked in dozens of different ways.
They may look like white carrots, but parsnips are a world apart. Great roasted, sautéed or pureed in soups, it’s a seasonal vegetable well worth picking up from the crisper drawer.
Take advantage of leek season and use them to flavor your soups, sauces and stews. Leeks are sweeter than onions and add a mild, yet earthy flavor to your dishes.
Brussels sprouts :
These mini puffs are delicious roasted, sautéed, fried or even incorporated into a savory quiche. Pair them with chestnuts for a luxurious side dish. Choose bright green Brussels sprouts with firm heads.
Consider the pomegranate the gem of winter. This tasty fruit adds color and flavor to virtually any dish, sweet or savory. We particularly like it in this sauce served with pan-fried duck breast.
Sweet potatoes are a great way to add earthy color and a natural sweetness to savory dishes, moving away from the classic potato. In addition, they are rich in vitamins, which makes them a perfect ally for the winter.
Turnips are the winter vegetable par excellence, for any occasion. Boiled, roasted, mashed and pickled, there’s not much this hardy winter root vegetable can’t do.
Winter squashes are another pantry mainstay during the colder months, and with all the varieties available, there’s plenty to experiment with.
Cabbage is one of the vegetables we can always rely on when the weather turns cold. It’s hearty, flavorful, and incredibly versatile in the kitchen. Plus, there are some fun varieties to choose from.
And last, but not least, the trusty potato. This season’s most reliable and comforting vegetable. Not all potatoes were created equal, with so many potato varieties to explore, you’ll never tire of this old favourite.
December and January are citrus months.
Red, pink and white and pomelos – this super nutritious fruit has the most water content of all fruits. Choose the heaviest of these fruits for the best taste, as there will be more sugar to make a naturally sweet juice or snack.
Did you know that lemons come from limes? There are 25 varieties of lemons, but the milder, floral-flavored Eureka, Lisbon and Meyer lemons are the most popular and are all very nutritious. Look for thin-skinned lemons for a juicier fruit. Although you can buy lemons all year round, they are at their peak during the winter months.
Limes are the most acidic fruit and are valued for the flavor of their juice and zest. Try adding lime juice to drinks and the zest to Asian, Mexican and Indian dishes.
Blood oranges and Navel oranges are all valued for their vitamin C and mineral content. Eat all types of oranges during their peak season, December through April, for the sweetest, juiciest fruit. Oranges have so many uses.
Sumo, Satsuma, Clementines, Tangerines… These easy to peel citrus fruits are perfect as on-the-go snacks, put a few in your lunch box. These super sweet tangerines are kid friendly too!