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Winter Vegetables to Include in your Menu

Last updated 4 years ago

Cooking with seasonal vegetables guarantees the best flavors and most health benefits. Below is a list of some winter vegetables, their health benefits, and some ways to include them in your menu. Get the most out of winter, while it lasts.


With their dark, plummy color, beets can be beautiful in many dishes. Beets are an excellent source of folate, vitamins A and C, niacin, and potassium. They offer protection against heart disease and stroke, have anti-aging effects, and lower cholesterol. These vegetables are wonderful served raw or steamed.

Winter Squash

Winter squash is sweet, flavorful, and satisfying, and comes in many different varieties, including pumpkin, butternut, and acorn.  Known for having lots of fiber, winter squash also contains beta carotene, B vitamins, potassium, and vitamin C—which are all beneficial for reducing inflammation, cancer, and heart disease. Roasted squash is delicious during the cold winter months, but this vegetable can also be boiled and mashed or made into healthy “squash fries.”

Root Vegetables

Kohlrabi, turnips, rutabaga, celeriac, and carrots are all root vegetables that are comforting and delicious during winter. Winter root vegetables contain many antioxidants and fiber, and kohlrabi and rutabaga are great sources of potassium and vitamin C while parsnips contain folate and calcium. You can braise these vegetables with polenta for a warm winter meal.

Leafy Greens

Winter leafy greens are superstars when it comes to nutrition. Kale, spinach, collard greens, Swiss chard, and mustard greens are all loaded with vitamin K, lutein, calcium, fiber, folate, iron, and vitamin C. As the weather gets cooler, these greens sweeten to make delicious soups and salads, and are also wonderful sautéed or stir-fried.

Enjoy & remember, spring is right wround the corner!


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