As the colder months approach, it’s important to find ways to make our diets more nutrient dense. Eating seasonal products in winter ensures that we are consuming the freshest and most lively ingredients, while providing us with the vitamins and minerals that are beneficial to our diet during this period.
By understanding the different aspects of winter fruits and vegetables – from their nutritional benefits to storage tips – we can better optimize their use in our daily cooking. Below are some helpful tips on how to maximize the nutritional value of winter produce!
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The citrus family:
Their strength:
These are the most popular winter fruits. Oranges, tangerines, grapefruit, clementines, and lemons are all citrus fruits that contain an abundance of vitamin C.
Vitamin C helps boost our immune system to fight off colds and flu viruses. Additionally, citrus fruits contain bioflavonoids that can help reduce inflammation in the body. Citrus fruits are also high in antioxidants that can protect against cell damage caused by free radicals from stress or environmental toxins.
Between 5 days and a week in the ambient air and 10 days in the refrigerator.
Nutritional value :
Combining citrus fruits with other nutritious foods is one of the best ways to maximize their health benefits. Foods high in healthy fats, such as avocados, nuts, and seeds, promote the absorption of vitamin C and beta-carotene from citrus fruits. Adding legumes like beans or lentils to citrus helps create a complete protein for a balanced meal.
For a boosted diet, combine berries such as strawberries or blueberries with citrus fruits; these contain antioxidants that support the body’s natural defense against damage caused by free radicals.
Finally, green leafy vegetables pair well with citrus fruits to create a powerful combination of vitamins and minerals. Eating these combinations is an effective way to take advantage of all the nutritional power that citrus fruits can provide.
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Pomegranates:
Their strength:
Another type of winter fruit that is packed with antioxidants like vitamin C and polyphenols that have anti-inflammatory properties that can help reduce signs of aging like wrinkles or dark spots on the skin. Pomegranate seeds contain high levels of fiber which can aid digestion by helping food move through the digestive tract faster.
10 days in ambient air.
Nutritional value :
- Combine them with nutritious fruits like apples and bananas for a vitamin and mineral blast.
- Add whole grains like quinoa or oats for an extra dose of fiber.
- Add some nuts, such as almonds and walnuts, to get essential fatty acids.
- Finally, top them with a dollop of Greek yogurt for a creamy source of calcium.
- Remember that pomegranate can also be combined with sweeteners like honey or agave syrup to create delicious desserts.
With these combinations, you can be sure that your body will get the most out of your pomegranate consumption.
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Root vegetables:
Like carrots, potatoes, turnips and parsnips are staple foods during the winter months, as they are hardy enough to survive a freezing season without spoiling quickly after harvest, as is the case of other winter products.
Their strength:
Root vegetables provide essential vitamins like vitamins A and B6, as well as important minerals like iron and potassium, which keep your body healthy and functioning properly.
Up to 8 days in the fridge.
Nutritional value :
A great way to maximize the nutritional value of root vegetables is to pair them with healthy fats like olive oil or avocado. This helps the body absorb certain nutrients, such as vitamins A, D, and E, which are fat-soluble.
You can also pair root vegetables with nuts or seeds; for example, mix roasted sweet potatoes with roasted pumpkin seeds for a crunchy texture and a healthy dose of omega-3s. Adding herbs and spices also helps bring out the natural flavor of root vegetables and give them an extra boost. Always be sure to choose organic root vegetables when possible – they can be more nutrient dense than conventional varieties.
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Cabbage :
Like kale, cauliflower, head cabbage, Brussels sprouts, Chinese cabbage, red cabbage, Broccoli.
Their strength:
Sprouts are available in a wide range of shapes, sizes and colors and are rich in nutritional value. They contain plenty of fibre, vitamins A, B6, C, K and E as well as calcium, iron and magnesium. Eating cabbage is proven to promote better digestion and provide protection against heart disease due to the antioxidants it possesses.
From 2 to 7 days in the refrigerator.
Nutritional value :
It is best to combine them with other complementary ingredients. Combining cabbage with other vegetables like carrots, peppers, or beans helps create meals that are high in fiber and increase overall nutrient content.
Likewise, adding nuts or seeds, such as sunflower or pumpkin, can also help increase the nutrient density of sprouts while adding crunch. For extra protein and flavor, serve sprouts with lean meats like chicken or fish. With a few simple additions, you can turn a healthy cabbage dish into a meal brimming with healthy nutrients.
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Squashes and pumpkins:
Their strength:
Squash and pumpkin are both healthy and nutritious choices. These vegetables are packed with vitamins and minerals, including vitamins A and C as well as iron, manganese and magnesium. They are a good source of dietary fiber that can help lower cholesterol levels, while providing important antioxidants that can protect cells from damage.
Squash and pumpkin are also low on the glycemic index, meaning they don’t cause blood sugar spikes. Eating them cooked or raw is an easy way to make sure your diet is getting enough of these essential nutrients.
Up to 3 months in a dry and cool place.
Nutritional value :
They can be combined with foods like nuts, whole grains, poultry, eggs, and fish to make a balanced meal. Nuts add essential healthy fats that provide essential vitamins for good health and fight disease. Whole grains provide complex carbohydrates that will give you sustained energy over time. Poultry, eggs, and fish all provide essential amino acids that build muscle and promote healthy weight. By combining these ingredients with squash or pumpkin, you can create a variety of nutritious meals that can please any palate while benefiting from their high nutrient content.
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Apples and pears:
Their strength:
Apples and pears are considered superfoods that contain a number of essential micronutrients. Apples are rich in vitamins such as vitamins C, B1, B2, E and folate. They also provide dietary fiber and minerals such as potassium and magnesium. Pears have their own nutritional benefits: they are rich in vitamins C and K, as well as dietary fiber and nutrients such as copper, manganese and iron. Whether eaten raw or added to sauces or desserts, apples and pears provide a sweet taste and a high dose of nutrition.
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Conservation :
- Apples: 7 to 8 days in ambient air
- Pears: 2 to 3 days in ambient air
Nutritional value :
Combining apples and pears in a healthy diet can be a great way to maximize their nutritional value. By adding other nutrient-dense fruits, such as oranges, kiwis, and strawberries, you’ll get an extra boost of vitamins and minerals that will help your overall health. You can also add nuts or seeds for more protein and healthy fats, as well as a crunchy texture contrast.
Low-fat dairy products, such as yogurt or cottage cheese, are another great option that provide essential protein and calcium to keep your bones strong. Finally, don’t forget to include leafy green vegetables like spinach in your diet to take advantage of the vitamin absorption rate of apples and pears when eaten with them. With these simple additions, you’ll get a balanced meal with the nutrients needed for a healthy diet.
The calendar of fresh fruits and vegetables.
