This time of year, when comfort food is the standard fare, it can feel like fruits and vegetables are scant.
And while the produce section at your grocery store is still packed with fresh options, the best ones to grab aren’t necessarily your typical favorites. “Don’t only go for produce that’s specifically harvested in the spring, summer or fall, like berries and bell peppers,” advises Sara Haas, R.D.N., spokesperson for the Academy of Nutrition and Dietetics.
“Many fruits and vegetables peak during colder months and offer nutrients that are quite beneficial to your health.” You’ll also save money by choosing foods that are in season.
Read on for our top picks of healthy winter produce, plus ways to cook and eat it to retain the most nutrients possible.
Cheap, Healthy Winter Produce to Stock Up on Now
Many root veggies are in season in the winter, including parsnips and turnips. Turnips are a cruciferous vegetable, known for their high concentrations of vitamins, minerals and health-promoting carotenoids. They’re also great sources of fiber, folate, and vitamins C, E and K.
5. Citrus Fruits
“Citrus is available year-round, but most of it is in season in the winter, depending on the climate where it’s growing,” says Haas. Despite what you’d think some varieties are actually better in the winter, she says, because this is the time when they’re at their peak ripeness.
Navel oranges, mandarin oranges and grapefruit are some of the most flavorful options during winter months. Stock up now for an extra boost of vitamin C, as well as vitamin A and fiber.
Eat ’em on their own or try making this Kale and Blood Orange Salad.
This festive-colored fruit is in season from late fall to early winter and is a great source of antioxidants and phytonutrients like beta-carotene, plus potassium and vitamin C.
Eat the seeds plain or as a topping for low-fat yogurt. Strain them into a juice and heat it to reduce it into a glaze for pork or poultry, suggests Haas. Or, sprinkle the seeds onto hearty hot cereals, like oatmeal or this Persimmon-Pomegranate Quinoa Breakfast Bowl.
You of course don’t have to steer clear of produce that isn’t technically in season, but Haas recommends shopping for those — berries, corn, green beans and peppers in particular — in the frozen section.
They’ll be less expensive than their fresh varieties and will possibly pack in more health benefits because, “they’re typically harvested at their peak and frozen immediately to retain nutrients,” she says.