What’s in season in winter? The best foods to eat all winter long

As the days grow colder and winter settles in, our cravings naturally shift toward warm, hearty, nourishing foods. Seasonal eating, the practice of consuming foods that are in their peak season, can offer a variety of health benefits—especially in winter.

Not only do winter foods provide essential nutrients to support our immune systems, but they also offer comforting flavors that help us feel cozy during the colder months.

From root vegetables to citrus fruits, let’s explore the best foods to eat during winter and discover the top choices to add to your winter menu for optimal nutrition and taste.

What’s in season in winter?

With the holidays occurring during winter, you might be looking to save a dollar or two here and there to stretch your budget. But you shouldn’t have to sacrifice eating healthy, nutritious meals. Luckily, eating in-season produce tends to be cheaper and tastier.

If you’re looking to practice seasonal eating this winter with cost-effective options, here’s what to look for at the grocery store or farmer’s market.

Seasonal produce may vary depending on where you’re located. For Texas residents, use this Texas seasonal eating guide and look for the following fruits and vegetables.

Fruits in season in winter

• Oranges
• Tangerines
• Blood oranges
• Grapefruits
• Apples
• Pears
• Cranberries
• Grapes

 

Vegetables in season in winter

• Carrots
• Potatoes
• Sweet potatoes
• Broccoli
• Cauliflower
• Bok choy
• Collard greens
• Chard
• Kale
• Parsnips
• Beets
• Turnips
• Squashes
• Cabbage
• Spinach
• Baby arugula
• Radishes
• Leeks
• Fennel
• Kohlrabi
• Cilantro
• Parsley
• Celery
• Mushrooms
• Field peas
• Peppers

Check out this seasonal food guide to find out what fruits and vegetables are in season in your area.

5 easy recipes for cold winter days

1. Chicken Pot Pie Soup

This chicken pot pie soup is the perfect dish to make during the cold winter months. With ingredients like potatoes, carrots and celery, this recipe is nutrient-packed and provides a great bang for your buck.

For quicker preparation, use a rotisserie chicken. This hearty recipe yields a generous amount, making it ideal for freezing and reheating on lazy days.

2. Kale Quinoa and Chickpea Salad

Try out this delicious salad featuring budget-friendly winter vegetables such as kale, red bell pepper and cilantro. It’s versatile enough to use as a tasty side or main course. Although the recipe calls for homemade lemon olive oil dressing, you can opt for a store-bought vinaigrette to save time.

3. Buttery Leek Pasta

Have you ever tried a leek before? The winter months are a great time to give them a taste while they’re more affordable. This caramelized leek pasta recipe highlights rich, caramelized leeks in a comforting pasta dish that’s filling and satisfying. It’s sure to have you craving leeks all year round!

4. Cranberry Baked Chicken and Rice

This bright, flavorful cranberry baked chicken and rice is a fun way to use fresh cranberries beyond Thanksgiving dinner. Not only do cranberries contain powerful antioxidants, but their acidity also helps tenderize meat. This warm and satiating meal is perfect to try out this winter.

5. Roasted Potato Arugula Salad

This unique warm arugula salad showcases the fresh flavors of potatoes and arugula, which are in season during the colder months. Simply roast your potatoes with your choice of seasonings, and then top with arugula, feta cheese and lemon juice. A quick and different way to mix up your typical salad!

Give these recipes a try, or search online for recipes featuring in-season winter produce, which is likely to help you stretch your grocery budget this winter season.

Remember, although seasonal produce has its advantages, eating any type of fruits and vegetables is beneficial.

Looking for nutrition support to help you achieve your wellness goals? Connect with a dietitian today.

This article was contributed by dietetic intern Rachael Hirst.