Seasonal Eating For Winter

“ Winter is coming.”

This favorite “Game of Thrones” phrase can conjure up images of frozen castles, white walkers and Jon Snow in his fur cape but it does not usually bring to mind an abundance of fresh produce, does it? Well, think again.

I am a big believer in eating seasonal vegetables and fruits and preparing foods according to the current season. In a world where you can go into a supermarket and buy any produce all year round from anywhere in the world and step into fast food chains and restaurants that have the same menu any time of the year we lose our connection to the cyclical and seasonal needs of our bodies.

Eating seasonal produce is good for your health.

~ Seasonal foods are loaded with nutrients: vitamins, minerals, antioxidants and phytochemicals that are partially lost when the food is imported, transported, stored, frozen and canned.

~Seasonal and local foods are also good for you energetically, they provides your body with what you need to function optimally with the weather and environment of the season. The locally grown vegetables and fruits of winter have a warming and nourishing effect.

~ Seasonal produce and preparation methods will keep your immune system strong because they work with your body and the environment, not against it.

~ Seasonal veggies and fruits are less expensive than imported produce, saving you money – ka-ching!

~ When you buy locally you will be supporting local farms and the environment. I love shopping in outdoors farmer’s markets all year round, they really reflect the abundance, colors and tastes of every single season.

~ Fresh harvested produce lasts longer and tastes so much better!!!

While it’s ok to occasionally eat any foods you like the best way to prepare food during the winter is to eat it cooked. Think soups, stews, roasted root vegetables and slow cooked meals that create warmth and nourishment. It is not the time for frozen smoothies but rather nourishing warm broths that are full of nutrients. Winter is also a good time to include more fermented vegetables like sauerkraut and kimchi that promote a healthy digestion. I also recommend to use more good quality salt and oils during the winter for additional immune boosting and digestive health.

Here is a list of seasonal produce to get you inspired to prepare winter meals.

Fruits:

Apples

Oranges

Pomelos

pears

Cranberries

Grapefruit

Lemons

Limes

Persimmons

Pomegranate

Vegetables:

Beets

Sweet potatoes

Broccoli

Celery

Winter squashes like butternut, delicate and kabocha

Carrots

Cabbage

Radicchio

Celery root

Parsnips

Turnips

Rutabaga

Endive

Fennel

Leeks

Onions

Garlic

Radishes

Potatoes

Parsnips

Shallots

Mushrooms

Chicory

Cauliflower

Brussel sprouts

Winter greens like kale, collards, mustard, broccoli rabe and escarole

And to get you started here is a recipe for the winter version of a traditional Indian healing dish Kiichari.

Kitchari is used in Ayurvedic medicine as a healing meal, excellent for the digestion, immune system, to reduce unhealthy cravings, to strengthen, energize and for overall health. It is easy to make and absolutely delicious!

1 cup mung beans, rinsed, soaked overnight and drained

1 cup brown basmati rice, rinsed, soaked overnight and drained

In a large pot, heat up a tablespoon of coconut oil Add 1 large onion, finely diced and sauté for 3-4 minutes

Add 3 cloves of garlic, minced

1 teaspoon of fresh grated turmeric (or 1/3 teaspoon dry)

1 tablespoon of fresh grated ginger

1 teaspoon of cumin

1/2 teaspoon of paprika (or chili if you want it spicy)

1 tablespoon of dry coriander leaves

Pepper to taste

Sauté the onion and spices in the oil for about a minute

Add the drained rice and beans and mix well to coat them with the oil and spices

Add 6 cups of water and bring to a boil, cover and simmer for about 40 minutes until the beans are soft

Add 2-3 cups of chopped winter vegetables (I used carrots, celery, sweet potatoes, parsnips and bok choi but use any from the above list))

Add salt to taste

Cook for another 10 minutes

Turn heat off and wait 5 minutes

Serve hot with fresh chopped cilantro.

Enjoy!