What fruits and vegetables are in season for the winter?

Eating seasonal produce is healthier, and more sustainable, than eating fresh produce that is out of season. Out of season produce is usually grown and stored in greenhouses or shipped from far away in order to be available year-round. Out of season produce is usually less nutrient-rich and tasty than their in season counterparts. If you plan  to eat out of season produce, I recommend frozen or canned vegetables and fruits to retain the most nutrient value. Be sure to rinse canned veggies before eating them and only choose canned fruit packed in water, not juice or syrup!

Winter Vegetable List:

  • Kale

  • Delicata squash

  • Butternut squash

  • Collard greens

  • Leeks

  • Pumpkins

  • Parsnips

  • Brussels Sprouts

  • Cabbage

Eat the skins on delicata squash to incorporate more fiber into your diet. Fiber is important for maintaining blood glucose levels and can support gut and heart health. Collard greens are a great source a vitamin K, which plays an important role in blood clotting.

My favorite winter veggie is delicata squash! Find out how to cook it here

Winter Fruit List:

  • Dates

  • Grapefruit

  • Oranges

  • Pomegranate

  • Kiwi

  • Persimmon

Pomegranates are potassium powerhouses! They contain more potassium than foods like lentils or kale. Potassium is an important electrolyte for heart function, regulates muscle contraction and help manage water balance. Oranges and kiwi are great sources of vitamin C to add into your diet to help boost your immune system during cold and flu season. Dates can be used in seasonal baked goods or can be a great base for a homemade protein bar!

What’s your favorite winter produce staple??