What’s In Season? Winter Fruits and Vegetables

by Rachelle on February 27, 2013

With less in season produce available in the winter, it can be hard to find fresh fruits and veggies your kids will eat.  Shopping for produce that is in season can help you stay on-budget and ensure that you are eating produce that is at its peak.  Here is a list of seasonal fruits and vegetables that are available in the winter months.  Also, learn the trick to peeling a pomegranate!

 

FRUITS

Grapefruit

Kiwi

Kumquats

Lemons

Mandarins / Clementines

Oranges

Pears

Pomegranates

Tangerines

 

VEGETABLES

Beets

Brussels sprouts

Cabbage

Cauliflower

Chicories: Belgian endive, curly endive, escarole, radicchio

Fennel

Kale

Leeks

Parsnips

Radishes

Sweet potatoes

Turnips

Winter squash

 

Root vegetables such as potatoes, sweet potatoes, carrots, turnips, or beets are readily available this time of year.  Kids are most familiar with potatoes and carrots but here are some ways to cook any root vegetables to incorporate them into your family’s diet.

 

Grilled Root Vegetables

Root vegetables are delicious when cooked over an open flame. Cook small root vegetables whole; half or thickly slice bigger root vegetables. Toss them with vegetable or olive oil, sprinkle with salt, and cook on a medium-hot grill until grill-marked and tender, about 10 minutes per side.

 

Roasted Root Vegetables

Roasting vegetables is easy and it brings out the sweetness in root vegetables.  To cook, cut vegetables into bite-size pieces and toss with olive oil or vegetable oil.  Place vegetables in a roasting or baking pan and sprinkle with salt and freshly ground black pepper, chopped herbs, or spices to taste.  Roast in a hot oven at 375°F to 425°F until vegetables are tender and browned, approximately 30 minutes.

You can roast vegetables with meat by adding them to the pan about half an hour before the meat is done.

 

 

Introduce your kids to the taste of new fruits during the winter months with this tasty fruit salad that uses seasonal fruits.

 

Winter Fruit Salad

Ingredients

1/2 cup or less sugar (depending on the sweetness of the fruit)

1 1-inch piece ginger, peeled and thinly sliced

1 vanilla bean, split lengthwise and seeds scraped out

1 lemon

5 large navel or blood oranges

2 mangoes, peeled and diced

2 firm bananas, peeled and diced

5 kiwis, peeled and diced

12 kumquats, very thinly sliced crosswise, seeds removed

1 cup pomegranate seeds (from 1 pomegranate or you can buy them pre-peeled and packaged)

 

Directions

Combine the sugar, 2 cups water, the ginger and vanilla seeds and pod in a saucepan. Use a vegetable peeler to remove wide strips of zest from the lemon and 1 orange, add to the saucepan and bring to a boil over medium-high heat. Reduce the heat and simmer 5 minutes. Refrigerate until cold.

Meanwhile, peel the remaining oranges with a paring knife, cutting along the natural curve of the fruit. Hold an orange over a large bowl and cut along both sides of each membrane to free the segments, letting them fall into the bowl. Squeeze each empty membrane to release the juices. Repeat with the remaining oranges. Add the mangoes, bananas, kiwis, kumquats and pomegranate seeds and gently toss. Pour the syrup over the fruit and chill overnight.

Remove the citrus zest, ginger and vanilla pod before serving.  Spoon the fruit and syrup into bowls.

 

How to peel the perfect pomegranate

There are many amazing health benefits locked inside the tough, leathery-skin of a pomegranate.  But many people avoid this tough-to-peel fruit.  Here is the best way to peel a pomegranate that will keep the seeds in the bowl as opposed to on your counter, floor, or clothing.

Step 1

Slice off the top of the pomegranate with a paring knife. Lightly slice lengthwise into the rind only — not into the pulp — about five or six times around to make it easier to break apart.

Step 2

Submerge the scored pomegranate in a bowl of cool water for about five minutes. This helps loosen the seeds from the white pulp.

Step 3

Hold the pomegranate underwater and pull the sections apart. Separating the seeds in water will keep them from rolling and flying away. The seeds will sink to the bottom of the bowl while the rind and pulp will float to the top.

Step 4

Scoop out the floating rind and pulp with a slotted spoon. If all the seeds haven’t come off the pulp, submerge the pomegranate again and brush them off with your hand.

Step 5

Strain the seeds by pouring them into a colander to drain. Dry before serving or storing.

 

Remember, you can still enjoy the taste of any fruit or vegetable year-round by incorporating fresh, frozen, canned, dried, and 100% juice into your family’s diet!

Rachelle

Rachelle

Health Contributor at Creative Bioscience
Hi I'm Rachelle, or "Elle" for short. I am a busy body, but always been a plus sized kinda girl. I've learned that my curves are sexy, and I can feel good about how I look without looking like a stick! I'm a work-a-holic and stay as active as I can with lots of projects, so I have to prioritize my health choices. Working for Creative Bioscience has opened my eyes to what you can do to supplement your diet, and manage things in a natural way. The advances that are being made in the health arena are so exciting, and we are on the front lines bringing the best of the best. Rachelle's favorite product is hCG 1234
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