Eating more fruits and vegetables can be a challenge in the winter months, if you like fresh produce. In the summer months a bountiful supply of different fruits and vegetables tempt you at the Farmer’s Market and grocery stores. Most of us can get all kinds of fresh fruits and vegetables from all over the world at our grocery stores. However, they do not always taste as good when they are not in peak season.
Winter months do have seasonal produce which taste good fresh and is available at our stores. Oranges, tangerines, and grapefruit are examples of winter fruit that ripen in late fall and through the winter. Since fruits and vegetables are powerhouses of nutrients we know we should be eating more of them.
Here is a list of fruits and vegetables that are winter seasonal produce:
Fruits Vegetables
Cactus Pear Avocados
Clementines Belgian Endive
Date Plums Beets
Dates Broccoli
Grapefruit Brussels sprouts
Guava Cardoon
Kiwi Collard Greens
Lemons Kale
Limes Leeks
Mandarin oranges Lettuce
Oranges Parsnips
Passion Fruit Potatoes
Papaya (Maradol) Rutabagas
Pears Sweet Turnips
Persimmons Water Chestnuts
Pomegranates Winter squash
Red Banana
Red Currants
Tangerines
It’s a good variety to choose from. You may not have tried some on the list, so find a recipe and give it a try. You can find some ideas for cooking some of the produce above in “Top 10 Healthy Ways to Cook Fruits and Vegetables” at http://www.fruitsandveggiesmorematters.org/top-10-healthy-ways-to-cook-fruits-and-vegetables. You may find you have a new vegetable or fruit you like.
Many times we fill up on other foods this season of the year rather than fruits and vegetables. Make it a priority to get your quota. What are your favorite winter fruits and vegetables?
Author: Pat Brinkman, Extension Educator, Family and Consumer Sciences, Ohio State University Extension
Reviewer: Melissa Welker, M.Ed., Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Fulton County
References:
Fruits and Veggies More Matters, [2014). What fruits & vegetables are in season during winter? Available at http://www.fruitsandveggiesmorematters.org/whats-in-season-winter
