Eating with the seasons isn’t a new concept, but it’s having a resurgence. As we all consider the impact we’re having on the future of our planet, we’re also questioning where our food comes from. 

Supermarkets have normalised all-year availability of fresh produce. To make that happen, fruit and vegetables need to be picked in season and then placed into refrigerators for months, sometimes even years, to guarantee supply. And transporting produce from storage facilities to supermarket shelves increases the kilometres food has to travel to reach your plate. 

But, there is another way. By understanding how to eat seasonally, we can start to make conscious decisions about what dishes we cook at home. Plus, we’ll reap the rewards of fresher produce at cheaper prices (with greater nutritional value, too). 

With winter upon us, let’s reveal eight of our favourite seasonal ingredients to add to your plate (and different ways you can incorporate seasonal produce into your diet). 

Why is eating seasonal produce beneficial? 

Eating with the seasons has a stack of benefits, from improving our health to lowering the environmental impact of our consumption habits. 

Here are just some of the reasons why seasonal eating is beneficial:

• Eating seasonally lowers the cost of your weekly shop: purchasing fresh produce that is in seasons can save you significant money as these ingredients are in abundant supply and likely to be cheaper to purchase.
  
  

• Eating seasonally increases your intake of fresh produce: shopping seasonally means you’re consciously consuming more fresh ingredients, which are shown to have many health benefits (from helping us live longer to assisting with weight management).
  
  

• Eating seasonally offers higher nutritional value: fresh, seasonal produce is given more time to ripen naturally. When consumed in-season, fruit and vegetables contain higher levels of vitamins and nutrients (and taste better, too).
  
  

• Eating seasonally is better for the planet: as we’ve mentioned, eating local, seasonal produce means food doesn’t have to travel hundreds of kilometers to reach your plate. Plus, by shopping at your local farmers markets you can directly support local growers and ensure they’re able to continue farming for generations to come. 

So, what produce should you be adding to your plate this winter? Let’s run you through some of our favourite seasonal ingredients for the colder months.

What’s in season this winter?

From warming soups to comforting casseroles and roast vegetables, there’s a lot to love about winter produce. This time of year is all about stocking your fridge with fresh fruits and vegetables that can be transformed into hearty stocks, stews, pies and everything in between. 

Broccoli  

Ah, the humble broccoli. This green vegetable is packed with plenty of fibre and protein as well as being a great source of iron, potassium, calcium, selenium and magnesium (just to name a few). 

In fact, recent studies have shown that adding steamed broccoli to our diet can help lower our risk of heart disease and is helpful for reducing the amount of cholesterol in our body. 

To make the most of this seasonal ingredient, add a head of broccoli to your next roast or cook a delicious creamy broccoli pasta dish (guaranteed to be a crowd pleaser). 

Cauliflower

As another member of the ‘cruciferous’ vegetable family, cauliflower is a winter staple that is brimming with possibilities. While the white variety is most common, you might also find green and purple cauliflowers at your local markets. 

Cauliflower is a heart-friendly vegetable that is a great source of antioxidants, choline (a mood, memory and recall nutrient) and sulforaphane (which can help to reduce our risk of cancer). 

If you’re looking to add cauliflower to the menu this winter, try creating cauliflower rice (a low-carb rice alternative) or craft a cauliflower crust pizza the whole family will love. 

Brussel sprouts 

They might not be the most popular vegetable, but brussel sprouts are a delicious winter ingredient that can be transformed into delectable, hearty dishes.

Brussel sprouts are brimming with essential nutrients including iron, Vitamin A (which promotes healthy skin and eyes) and Vitamin K (essential for helping our wounds to heal properly), as well as being high in fibre.

Don’t let your childhood dinners fool you, brussel sprouts are a delicious seasonal winter ingredient that you’ll want to add to your plate. Try roasting these delicious crispy brussel sprouts as a side dish for your next roast dinner.

Leeks

Ever stumbled upon leeks in your grocery store and not known what to do with them? This seasonal winter vegetable belongs to the same family as onions and chives, and offers a sweet flavour when cooked. 

Leeks are incredibly nutrient dense, with a high dose of beta carotene that our bodies convert into Vitamin A to support healthy vision, immune function, reproduction and cell communication.

To add leeks to your plate this winter, try this easy leek, cheese and bacon tart or create this oven-based leek and bacon risotto.  

Apples

No matter what colour you prefer, the seasonal fruit apples offer incredible health benefits. Apples are low on the glycemic index with a high fibre content that can help to prevent diabetes. Plus, apples can protect against heart disease and may even be beneficial for bone health.  

This winter, use this seasonal ingredient to craft a classic apple tart or even a sweet apple strudel.

Lemons

Whether you squeeze one across a plate of avocado toast or add a slice to your hot tea, lemons offer incredible health benefits. 

As a good source of Vitamin C, lemons can help to lower your risk of heart disease and stroke. Plus, the soluble fibre contained in lemons can help to improve digestive and gut health. 

Want to cook with lemons this winter? Try this easy lemon and blueberry tart or even this simple lemon crepe stack. 

Pear  

Similar to apples, pears are a favourite fruit to add to your diet during the winter months. Pears are a great source of fibre and can help to improve our gut health (as well as helping to prevent obesity and type 2 diabetes). 

To add pear to your plate this winter, try this easy earl grey spiced poached pears (the perfect way to end a delicious meal during the cooler months).

Oranges 

We’re all looking for ways to stay well during the cooler months, and seasonal oranges offer plenty of vitamins and minerals to keep your immune system healthy. 

Renowned for their high Vitamin C content, oranges are packed with plenty of powerful antioxidants ( as well as Vitamin B, Vitamin A, calcium and potassium) that can help protect our cells from damage. 

If you’re looking to cook with oranges this winter, try this easy orange poppyseed cake recipe (the ultimate afternoon treat). 

When it comes to cooking seasonally, a bit of research and a trip to your local farmers market can help you understand what ingredients to add to your plate each month. Not only are seasonal ingredients more cost effective but offer a stack of health benefits to improve your overall wellbeing with every bite. 

Looking for the easiest, most cost effective way to prepare home-cooked meals using fresh, seasonal produce? Find out more about our pre-designed meal planners and browse our pricing packages here.