9 healthy, in-season foods to eat this winter

It might be dull outside, but that’s no reason your cooking
can’t be vibrant. We’ve rounded up nine healthy, in-season winter ingredients and are sharing why you need to add them to your shopping list this season.

Most citrus hits peak season from December to early spring, lending a
much-appreciated boost of brightness to winter recipes. Their high vitamin C
content helps stave away colds during the season you’re most likely to catch the
sniffles, and also helps the body absorb iron more efficiently. For an
alternative to your daily orange juice, try this Blood Orange and Fennel
Salad on for size.

2. Pomegranates

There’s
an easy way to obtain the arils (or seeds) from a pomegranate: halve the fruit
width-wise, then hold one half, cut-side down, over a large bowl, firmly
tapping the top with a big, heavy spoon to knock out seeds. The effort is worth
it to enjoy their sweet-yet-tart flavor, plus at least one study shows that
pomegranates have antioxidant levels three times greater than those of green
tea. Enjoy the burst of flavor they add to this Warm Roasted Cauliflower
Salad.

3. Whole grains

Whole grains lend a distinct nutty flavor to recipes and are healthier for
you than their refined counterparts because they undergo
only minimal processing to keep their nutrition intact. They are
wonderfully versatile, and can be swapped in almost anywhere that calls for a
refined grain instead, like in this Apricot Wild Rice Pilaf, where wild
rice adds dimension and texture to a more traditional pilaf made with
white rice.

4. Beets

The natural sweetness of beets earned them the nickname ‘nature’s candy,’
but they are actually quite good for your health. They are very high
in folacin and are a source of Vitamin C and potassium, plus the high
concentration of nitrates in them can possibly promote your brain health and
lower your blood pressure. We love the sweetness they add to this
wintry Beet, Clementine & Farro Salad.

5. Salmon

It’s hard to get enough Vitamin D in the winter, but salmon happens to be a
great natural source of it and as an added bonus, it’s also an excellent source of protein,
omega-3 fatty acids, and vitamins and minerals (including potassium, selenium
and vitamin B12). You’ll love this recipe which serves it with a hearty winter
slaw only takes 15 minutes to prepare, and the leftovers transform
into curry and salmon cakes later in the week.

7. Sweet Potato

Sweet potatoes are the darlings of the root vegetable world and for good
reason: in addition to their great flavor, they’re also a source of B6 vitamins
and potassium, making them good for your heart health. This Kielbasa Sweet
Potato Skillet is a secret weapon in our weeknight dinner arsenal (and it should
be in yours, too), since it requires only one pan and it’s on the table in 30
minutes.

8. Pulses

The humble chickpea might be a pantry staple year-round, but it’s a great way
to add a healthy boost to winter meals. Chickpeas are high in fiber and protein,
helping us feel fuller for longer (keeping us safe from all that post-holiday
stress snacking). Looking for a vibrant, veggie-packed dinner that puts these
pulses to good use? These Protein Power Bowls have you covered.

8. Homemade Chicken Broth, Stock, & Soup

It’s hard to think up a dish that embodies coziness and health more than
chicken soup. Turns out, our grandmothers were onto something: soup made from
chicken bones may bolster the immune system, reduce inflammation, and also helps
replace electrolytes, according to NPR. Whip up your own batch of comfort in a
bowl with this Turmeric Chicken Soup.

9. Rutabagas

 The rutabaga originated as a cross between the cabbage and the turnip, which
we’re being honestisn’t going to win it any popularity contests. But this humble
root is high in Vitamin C and is a source of folacin, magnesium, and
potassium. They work well in slaws, mashes, and stews, but are truly
terrific when you roast them. You can’t go wrong caramelizing them in the oven
in this Roasted Winter Vegetable dish that (bonus!) is scattered with maple
candied nuts.