There’s been a lot of talk lately about eating with the seasons as a way to maximize nutrition and minimize the environmental costs of our foods. Foods that are fresh (i.e., in season) and locally-grown are going to be more nutritious because nutrients degrade during shipping and storage. It’s also better for the environment (and the economy) because the alternative (shipping foods long distances) uses so much energy.
Eating seasonally is pretty easy when the weather is warm and everything is growing. But in most parts of the country, the harvest is now over and the first green shoots of Spring are several months away. So, what’s in season now? Winter vegetables!
Winter vegetables include root vegetables such as turnips, carrots, and parsnips, along with hard winter squashes such as butternut, acorn, and pumpkin. They are harvested in the late Fall and, when stored in a cool place, can keep you in antioxidants over the winter. If you don’t have an old fashioned root cellar, your best bet is to look for a year-round farmer’s market, where locally grown winter vegetables will have pride of place between now and next April.
Winter squashes are particularly nutritious–you could practically live on them! The flesh is rich in beta-carotene, C, folate, calcium, potassium, fiber, vitamin E and more. The seeds provide protein, iron, vitamin K, magnesium and essential fatty acids. Winter squash are also perfectly packaged for storage by nature as the hard waxy skin helps to seal out light and air, preserving nutrient content.
Squash are versatile as well. You can bake halved squash with a bit of butter and nutmeg and eat them out of the shell, roast cubed squash and toss with pasta, or (my favorite) make curried squash soup. Here are a few of my favorite squash recipes from epicurious.com:
Pasta with Butternut Squash and Lima Beans
Quick Winter Squash Soup with Spicy Toasted Pumpkin Seeds
Winter Squash Mash
Root vegetables are another economical and nutritious winter staple. If you’ve never ventured beyond the familiar carrot, now is a great time to experiment with rutabagas, celery root, parsnips, and turnips. Most root veggies are high in vitamin C, K, and folate. Turnips and rutabagas are also high in B6 and calcium. Carrots, of course, are a great source of beta-carotene. Root vegetables are great in soups, stews, or oven-roasted with olive oil and herbs. Here are some great recipes to try:
Roasted Root Vegetables with Rosemary
Rutabaga, Turnip and Carrot Soup
Creamy Rice with Parsnip Puree and Root Vegetables
And finally, if you’re craving something green, try sprouting some microgreens. A packet of seeds and couple of glass jars are all you need to transform your windowsill into a winter garden. (See this post for sprout nutrition info, how-to’s and recipes).
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