Eating fruits and vegetables is very healthy, but it is even better to do so when they are in season . In addition to being a much more sustainable and economical practice, eating fruits and vegetables in season allows you to enjoy them in an excellent way. You will never find better vegetables than at the time of year when they naturally correspond, with their flavor and properties in full form.
Which winter vegetables are the most recommended?
We tell you which are the most outstanding winter vegetables:
Swiss chard: Swiss chard is a vegetable rich in vitamins (A, B (B1, B3, B5, B6, B9), C, E and K) and minerals such as calcium, iron, potassium and phosphorus.
Cardoon: Cardoon is a winter vegetable that, although it can also be found at other times of the year, especially in preserves, shines brightly in these months. Its high calcium, fibre and vitamin C content make it a very healthy vegetable and recommended for weight loss diets.
Cauliflower: This is also a real treasure for those who want to try new recipes or make healthier versions of classic recipes. It is very versatile and stands out for its high content of vitamin K, folic acid and various minerals.
Spinach: Although it doesn't have as much iron as was thought a few years ago, it does have a great nutritional value... raw in salads or cooked, spinach is a classic in the winter vegetable shopping basket. It is usually available all year round in packages, but if you can find it fresh, even better!
Cabbage: Although it can be found all year round, the best season for this vegetable is winter. An undisputed classic in many recipes throughout Europe, it is also present in some of the most traditional recipes in our regions. As for its nutritional value, it is notable for its enormous amount of vitamin C and calcium.
Lettuce: Lettuces that can be consumed now are the so-called winter lettuces. There are different varieties, such as winter Galician, oak leaf, Roman or winter wonder. These are more tolerant of cold than other varieties and, therefore, their quality is good for consumption in these months.
Parsnip: This root vegetable grows protected from the cold underground. It is white in colour and has a slightly almond flavour. It is a tuber rich in carbohydrates, which are necessary for good nutrition.
Carrots: Carrots are a great source of vitamin A, which helps maintain healthy eyesight and improve night vision. They may also help reduce the risk of cancer and heart disease.
Its nutritional value is further increased by the presence of dietary fiber, potassium and many other essential vitamins and minerals.
Beets: Beets are packed with antioxidants that can help protect against free radical damage.
Regarding nutritional value, beets contain a large amount of vitamins and minerals, such as folate, calcium, magnesium, manganese, zinc and potassium.
Brussels sprouts – They are high in fiber, vitamin C, and other important vitamins and minerals. They can help reduce inflammation and boost your immune system. This is one of the most commonly consumed winter vegetables.
Turnips: Turnips are rich in dietary fiber and contain antioxidants that can help reduce inflammation. They are also a good source of calcium and vitamin C.
Pumpkin: A vegetable that provides you with vitamins A, C and E, as well as beta-carotene and minerals such as calcium and manganese. Very interesting for its antioxidant, digestive and cardiovascular system protective properties. Pumpkin is delicious in stews, creams, fried...
Sweet potato: It is a food rich in carbohydrates, proteins, antioxidant vitamins and essential minerals. It helps reduce the risk of infections and provides physical and mental energy. It also has a high folic acid content.
Radishes : Radishes are rich in vitamin C and potassium, and have anti-inflammatory and antibacterial properties that can improve digestive health.
Artichoke: It is notable for its presence of inulin, an oligosaccharide derived from sucrose that is slowly metabolized in the body, maintaining normal blood glucose levels. Rich in fiber, it provides phosphorus, iron, magnesium, calcium and potassium.
Celery: It is a purifying food thanks to the minerals it contains. Potassium prevents fluid retention and eliminates toxins. Its fiber also helps digestion. It contains antioxidants and anti-inflammatory properties.
Fennel: Vitamin C, essential as an antioxidant and anti-inflammatory, and the presence of minerals such as manganese, potassium, calcium, iron and magnesium are found in its composition in a considerable amount.
Red cabbage: a vegetable rich in anthocyanin, a polyphenol with excellent cardiovascular properties, as it has a vasodilatory and vasoprotective action.
Leek: Diuretic properties due to its high potassium content and low sodium content stimulate the elimination of liquids. It is highly recommended for people who suffer from fluid retention. It helps fight constipation due to the mucilaginous effect of its fibers and has a slight laxative effect due to its magnesium content. It is also rich in vitamin C, E and B6. In addition, it is a great source of folates (folic acid) and carotenes.
Fresh or frozen?
It is clear that if you choose seasonal vegetables, the healthiest and most natural thing to do is to buy them at the market and cook them immediately, when they are fresh and full of flavour ... but sometimes this is not possible due to being in a hurry or having a long work day.
In recent years, numerous scientific studies have been published on the nutritional composition of frozen vegetables, to determine whether or not they lose their nutrients during processing and deep-freezing in order to keep them fit for consumption for longer. Of all of them, the most popular are the three that we mention below.
A study carried out in 2014 by the University of Chester , in the United Kingdom, another study published by the University of Georgia, United States, in 2017, and this research work developed by the University of California-Davis, United States, published in 2015.
The results of the three scientific studies not only confirmed that frozen vegetables and fruits preserved the same level of essential nutrients as their fresh versions , presenting practically identical concentrations of vitamins, minerals, proteins, fiber or antioxidant compounds; but also, in cases where minimal nutritional differences were found, these favored frozen vegetables, demonstrating that in some cases frozen vegetables are even capable of retaining a greater quantity of nutrients than fresh vegetables.
Every season offers us a great variety of vegetables and greens that will help us have a healthy and varied diet. If you like to take care of yourself, take note of this selection of three recipes based on winter vegetables.
RADISH AND APPLE SALAD
INGREDIENTS (4 servings):
3 large apples
1 bunch of radishes
4 tablespoons of orange juice
1 natural yogurt
4 basil leaves
1 tablespoon of honey
black pepper and salt
PREPARATION:
Cut half of the radishes into thin slices using a mandolin. Sprinkle with a few drops of lemon and arrange on a plate in a symmetrical manner, pressing the slices against each other.
Cut the other half of the radishes into quarters. Cut the unpeeled green apple into cubes. Put both ingredients in a bowl.
Put the apple juice, yogurt, honey and chopped basil in a bowl. Season to taste and mix well. Add to the bowl with the apple and radishes and mix. Serve on top of the radishes.
SPINACH AND TURNIP CREAM WITH CROUTONS
INGREDIENTS (4 servings):
200 g of Spinach
500 g of Turnips
2 slices of bread from the day before
150 ml of cream
100 ml of olive oil for frying
Salt and pepper
PREPARATION:
Peel the turnips, wash them and cut them into 2 cm cubes. Brown them in a pan with a little oil for 2 or 3 minutes.
Add the cream, cover with water, season with salt, bring to the boil and cook for 40 minutes over low heat.
Wash the spinach and chop it. Reserve some for the final decoration and add the rest to the pot and cook for 3 more minutes.
Blend the contents of the saucepan in a food processor and strain through a sieve.
Crountons: Cut the bread slices into 1.5 cm cubes and fry them in a pan with the oil. Drain them on absorbent paper.
HASSELBACK SWEET POTATO WITH BUTTER, GARLIC AND ROSEMARY
This is a potato side dish invented by a restaurant in Stockholm called Hasselbacken, which already served and popularised them in 1700. The potatoes are roasted in an accordion shape, they are crispy on the outside and creamy on the inside and are very versatile thanks to the fact that the layers can be filled with countless variations.
INGREDIENTS (4 servings):
4 not very large sweet potatoes
60 g of Butter
5 cloves of garlic
2 tbsp rosemary
Salt, black pepper and extra virgin olive oil
PREPARATION:
To make this Hasselback style roasted sweet potato with butter, garlic and rosemary, we'll start by preparing the sweet potatoes. We'll wash them and dry them lightly with kitchen paper.
You should make slices in the sweet potato, but without going all the way through the sweet potato, so that it doesn't break. The thinner the slices, the better... but without going overboard, so that the sweet potato doesn't break.
Place a little softened butter between each cut of the sweet potato. Add salt and freshly ground pepper to taste.
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