Eating Seasonally In Winter: A Guide To Nourishment And Flavor
Learn about eating seasonally in winter and how to feel nourished during winter. season.
Eating Seasonally in The Winter
Winter—a time when nature slows down, offering a sense of stillness and reflection. While the days may be shorter and colder, the season provides an opportunity to embrace the bounty of winter produce and eat seasonally. By aligning your diet with what naturally grows during this time, you not only enjoy the freshest flavors but also nourish your body with foods perfectly suited for the season. Here’s a closer look at why eating seasonally in winter matters and how to make it practical and delicious.
When I think of winter and eating seasonally in the winter, memories from my childhood come to mind. We ate everything prepped during summer and fall and kept it in our cellar. We had all sorts of preserved food such as pickles, sauerkraut, fruit compotes, dried wild mushrooms, and herbs. We canned and preserved almost anything for winter. We forage for forest fruits and nuts and wild mushrooms. Then, potatoes were dropped at some point in October. In the winter, we made homemade cheese and butter. We had a baking day when we were baking bread and sweets. We were getting eggs and meat from the farm. Men in the family worked on making kielbasa and another thing when we got a butchered pig. I was raised during communism, so there was hardly anything in the store. That is truly eating seasonally.
Today, eating seasonally feels like a lost art. In our culture of convenience, we can find raspberries or strawberries in the dead of winter, often at the cost of quality, sustainability, and nutrition. Everything is within reach, and Amazon will deliver almost anything. Families are busy having 2 jobs and no time for cooking and enjoying time eating with the family. So, the downside is a growing disconnect from nature and the origins of our food. I feel sad about our disconnection from nature, the cycles of Mother Earth, and where the foods come from.
Eating seasonally is extremely important for our health and connection to another Earth and its cycles and environment.
Let’s explore what it means to eat seasonally in winter and why it’s worth considering.
What Does Eating Seasonally Mean?
Not everything in the grocery store is truly in season.
Eating seasonally means embracing the rhythm of nature and enjoying the earth’s bounty as it’s meant to be. In essence, it’s about choosing fruits and vegetables that grow naturally and abundantly during specific times of the year.
This approach might feel unfamiliar because we’re accustomed to having access to any produce at any time of year—a convenience that parallels the pitfalls of fast consumerism, like buying a cheaply made clothes from an unethical brand.
You’ll notice a deeper connection to your body’s needs when you start eating with the seasons. You’ll feel your natural cravings shift and align with what each season offers, nourishing you in harmony with nature’s cycles.
What is Seasonal Nutrition
Eating food that’s out of season can disrupt the natural rhythm of your mind and body. Think of the restless yearning for warmth during a cold winter or longing for cool relief in the sweltering heat. By aligning our daily routines and diets with the current season, we can find embracing and appreciating the present easier, no matter the weather or challenges.
When we sync our eating habits with nature, we gain better nutrition, more energy, and a greater ability to uncover the unique gifts each season offers.
Out-of-season produce often comes at a cost. It’s typically forced to grow under unnatural conditions, requiring more chemicals, energy, and resources. On top of that, such produce travels great distances to reach us. For example, strawberries can’t naturally grow in North America during the winter, so they’re sourced from faraway places like Mexico. Because the food is shipped from far away, the produce is not ripened and lacks nutrients compared to when they are ripe and in season. We need to allow fruits to ripen naturally. I recently went to Maderia, and I could not believe how amazing the fruit tasted there. The juiciness and sweetness of the fruit were unbelievable. Fruits grow there naturally all year, and you can pick the same fruit a couple of times a year.
Not only does in-season produce taste better, but it is also healthier. Foods in season contain vitamins, minerals, and other nutrients your body specifically needs for that current season. For example, we need extra Vitamin C in winter to boost our immune system and keep cold and flu away. Therefore, the best fruits to eat in teh winter and are in season are citrus fruits like oranges, lemons, nectarines, blood oranges, limes, yuzu, and grapefruits, and are incredibly high in Vitamin C and antioxidants that keep your immune system strong!
In winter, we need foods that are nutrient-dense, warming, satisfying, and comforting, and they give us the energy that we need for cold months. We are burning more enegry in the winter. Hence, we need higher caloric food like root vegetables, stews, soups and good fat and protein.
Price
Seasonal produce is often abundant and locally sourced, making it more affordable. Price can be a great clue when determining if something is in season at the grocery store. For instance, squash, pumpkin, beets, and potatoes are typically grown near me during the fall and winter months, requiring less travel, which helps keep costs down.
On the other hand, if you see a small pack of raspberries priced at 7 in the middle of January, it’s a clear sign they’re out of season. Growing and shipping them during this time requires significant energy and resources, driving up their price.
How Do I Eat Seasonally In The Winter?
Eating seasonally in winter will depend on your climate and area. Eating seasonally in winter depends on where you live. For those in colder climates, winter dining often centers on preserved foods from the growing months. Historically, when I was young, our ancestors and my family spent harvest season storing root crops like carrots, beets, squashes, and potatoes and preserving meat, grains, and canned goods to sustain them through the colder months. Only in the last century did food preservation at home largely diminish. We used to buy many things at the summer and fall farmer markets and made food for winter because there was not much at the stores. Yes, like said before, eating seasonally in the winter really starts in the summer with preserving food by dehydrating, canning, and fermenting.
While fresh is typically best, this is only true for produce in season. Avoid buying fresh berries, tomatoes, corn, and cucumbers in grocery stores during winter. Instead, rely on what you’ve preserved or choose frozen and canned options from reputable brands that lock in peak-season nutrients. Winter meals should highlight staples like potatoes, garlic, onions, squash, beets, and carrots, complemented by preserved flavors from earlier seasons.
One of my favorite winter meals is stews with root vegetables, sauerkraut salad, creamy root vegetables soups, sauerkraut soup, pickle soup, or Polish hunter stew that is made with cabbage, sauerkraut, wild mushrooms, apples, and prunes.
To determine what’s in season, visit your local farmers market or use the link below:
Find What Is In Season Near You
Planning meals and shopping lists around seasonal produce makes a significant difference. I’ve shared some meal ideas below for inspiration. Pinterest is another excellent resource for seasonal recipes.
What’s in Season During Winter?
Winter’s harvest features an array of hardy, nutrient-dense produce. Here are some highlights:
- Root Vegetables: Carrots, parsnips, turnips, celeriac, and beets. These are rich in complex carbohydrates and perfect for roasting or adding to soups.
- Squash and Pumpkins: Butternut squash, acorn squash, and spaghetti squash offer a sweet, nutty flavor and are packed with beta-carotene.
- Cruciferous Vegetables: Brussels sprouts, cabbage, kale, and cauliflower thrive in the cold and are rich in antioxidants.
- Citrus Fruits: Oranges, grapefruits, lemons, and limes brighten winter meals with their tangy flavors and immune-boosting vitamin C.
- Dark Leafy Greens: Spinach, Swiss chard, and collards provide a much-needed dose of iron and folate.
- Alliums: Onions, garlic, and leeks add depth to winter dishes and are known for their antibacterial properties.
How to Incorporate Seasonal Foods
- Hearty Soups and Stews: Use root vegetables, squash, and legumes to create warming, nutrient-packed meals. Think creamy parsnip soup, lentil stew, or classic chicken soup.
- Roasted Vegetables: A simple roast can transform winter vegetables into caramelized, flavorful sides. Try mixing Brussels sprouts, carrots, and beets with olive oil and fresh herbs.
- Winter Salads: Combine dark leafy greens with citrus segments, roasted nuts, and a tangy vinaigrette for a refreshing side dish.
- Breakfast Bowls: Use baked apples or pears spiced with cinnamon and nutmeg as a warm topping for oatmeal or yogurt.
- Citrus Desserts: Brighten your table with treats like a grapefruit tart or orange-infused cake.
Tips for Eating Seasonally in Winter
- Shop Locally: Farmers’ markets or local co-ops often feature seasonal produce that hasn’t traveled far.
- Preserve the Harvest: Freeze or can late-fall produce like tomatoes or apples to enjoy during the colder months.
- Experiment with New Recipes: Use winter as an opportunity to try dishes you might not make during other seasons, like hearty gratins or baked stuffed squash.
- Use Spices and Herbs: Warming spices like cinnamon, nutmeg, and cloves, along with fresh herbs like thyme and rosemary, elevate winter dishes.
If you want to explore foraging during the winter, check out this Winter Forage Guide.
Equipment For Winter Cooking That I Use
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Bigos Krolewski- Polish Hunter Stew
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Kale And Brussels Sprouts Salad
Polish Cream Of Celery Root Soup
Lazanki- Polish Pasta With Cabbage And Mushrooms
Kapusniak- Polish Sauerkraut Soup
Yum
