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Eating Fruits & Vegetables in the Winter

3/6/2019

 
Picture
I know what it's like - I have every good intention of loading up my shopping cart with a variety of fruits and vegetables and then when I get to the grocery store everything looks .... blah. 

We are far from the days where Canadians developed scurvy in the winter from a lack of Vitamin C, but we do still rely on imported produce to satisfy our nutritional needs.  Spring is around the corner but it will still be a little longer before we see beautiful, fresh fruits and vegetables on the shelves.

The new Canada Food Guide emphasizes exactly what I've been promoting for years - HALF of our diet should be comprised of vegetables and fruits.  In order to accomplish this in the winter, I have the following tips:

1.  Frozen Vegetables
  • steam green beans, broccoli, cauliflower, carrots
  • add any vegetables to soups
  • cauliflower boiled and then mashed or added to boiled potatoes to lighten the carb load is delicious
  • pepper & onion, kale or diced veggie mixes are lovely for a quick stir-fry 

2.  Frozen Fruit
  • smoothies (of course)
  • Seed 'Granola' Bowl
    - 1/4 cup frozen raspberries or blueberries
    - 1 tbsp ground chia seeds
    - 1 tbsp hemp seeds
    - 1 tbsp ground flax seeds
    - add boiling water to reach desired consistency, top with nuts or coconut chips

3.  Eat What's in Season or Stores Well from Autumn Harvest
  • apples
  • pears
  • beets
  • cabbage
  • carrots
  • fennel
  • garlic
  • grapefruit
  • kiwi
  • leeks 
  • mango
  • mushrooms
  • onions
  • oranges
  • parsnips
  • potatoes
  • rutabaga
  • squash
  • sweet potatoes
    (rutabaga, sweet potato and parsnips are great in stew or baked into fries)

4.  Canned (BPA-free cans, if possible)
  • pumpkin - works well in pancakes, oatmeal, muffins, shakes, chili
  • tomatoes - stews, casseroles, chili, pasta sauce
    ​
5.  Farmer's Market
  • Orangeville and other Farmer's Markets are still running in the winter on a reduced schedule

Coming Soon...
In April we can look forward to asparagus, radishes, fiddleheads, spinach, rhubarb, peppers, tomatoes & strawberries (from the greenhouse)

Please let me know if you have any other ideas, I'd love to share them :)
Dr. Christa

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    Dr. Christa Reed Kruger is a Naturopathic Doctor, health enthusiast, and loving mom with a passion for helping people to become well and stay well.

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