Mixing up our dietary variety via food selection can positively influence your micronutrient intake by increasing its diversity and your likelihood of meeting nutrition requirements. Eating seasonally is also cheaper and tastier due to the fresh produce having travelled less food miles. Buying this way can additionally support your local farmers and reduce emissions which supports sustainability.

Only 18 cents of every dollar, when buying at a large supermarket, go to the grower. 82 cents go to various unnecessary middlemen. Cut them out of the picture and buy your food directly from your local farmer.

Often as the weather gets cooler we are less likely to want to eat raw vegetables with our main meals. Here are some practical tips to include Winter Produce.

Seasonal vegetable suggestions to assist with healthy recipes and nourishing meals this Winter:

1. Cauliflower 

Cauliflower is part of the cruciferous vegetables family along with brussel sprouts, cabbage, broccoli and kale that are all also winter vegetables. Cauliflower is a great winter vegetable addition to a variety of different meals. One medium head of cauliflower provides over 10g of fibre, which supports healthy digestion and bowl regularity and feeds good bacteria in your the gut which aids with inflammation, immunity and mood. 

Ways to eat cauliflower this winter? 

  • Add to a hearty vegetable curry. Click here for a chickpea and cauliflower curry.  

  • Bake whole with some olive oil, herbs and spices 

  • Turn into a fragrant cauliflower rice to enjoy as a component of a balanced meal

 2. Carrots

Carrots are an excellent source of beta-carotene which converts to Vitamin A in the body. Vitamin A is important for immune function which is essential for the winter months. Although carrots make a great snack too much on, you can add carrots to any main meal to for extra flavour. 

Ways to eat carrots this winter?

  • Sauté with onion, garlic and olive oil as a base to any pasta sauce 

  • Roast with herbs and spices as a side vegetable dish

  • Mash with potatoes to form a puree next to a roast or serve with a casserole 

 3. Leeks

Leeks belong to the same family as onions, shallots and garlic but not used as much as these vegetables. Leeks are a great source of prebiotic fibre which are essential to ensure the gut microbiome is healthy, warding off sickness and promoting good digestive health.  

Ways to eat leeks this winter? 

  • Dice and sauté with onions and garlic in any meal 

  • Add to any soup such as potato and leek soup or our mouth-watering minestrone soup 

  • Add to a vegetable frittata for breakfast or a simple lunch 

4. Pumpkin and Sweet Potato 

Pumpkin and sweet potato are flavoursome vegetables that add perfectly into many winter dishes. They are packed full of various vitamins and minerals that are beneficial to regulate blood pressure and slow the rate of sugar absorption due to their high fibre content. 

 Ways to eat pumpkin and sweet potato this winter? 

  • Boil and mash to finish a Shepard’s pie 

  • Add into a curry dish. Click here to try our pumpkin curry

  • Roast in a tray with olive oil, garlic and cumin to add to salads

5. Brussel Sprouts 

Brussel Sprouts, are a great source of vitamin A, B and C important for a healthy immune system. They are also a source of niacin and vitamin B6 that help reduce fatigue. They might not be everyone’s favourite vegetable but the prime time to give them a go is during winter. Trust us – They are a vegetable that will grow on you and become your new favourite. 

 Ways to eat brussel sprouts this winter?

  • Roast them whole with olive oil, salt and pepper 

  • Shred to form a side salad next to roast meat 

  • Cut in half and sauté with a little bit of olive oil, garlic, herbs and few rations of bacon or pancetta for finger licking side dish


Tatiana xx