Winter Foods in India

Seasonal eating is a healthier bet! Go through this list of veggies, fruits and nuts that were traditionally available during the winter months.

Eating with the season:

Modern food processing and worldwide distribution have made every variety of fruit and vegetable available all year-round. But traditionally, vegetables and fruits have been seasonal. And research suggests, that eating with the season is healthier as there is a variation in the nutrient content of veggies when they are harvested off-season.

And that’s why we bring to you a list of veggies, fruits and nuts that have traditionally been available during the winter months:

Top 10 Fruits, vegetables and nuts available in the winter months:

1. Oranges:
Winter is the season for fresh citrus fruits and oranges are our top pick here. This tart-sweet fruit packs in a load of the very essential vitamin-C — that helps your body in its fight against germs; in addition to potassium, folate, minerals and fibre. What more, you ask? It’s low in calories too! Have you started eating them yet?

2. Apples:
Well, we have all heard it – “An apple a day, keeps the doctor away”. This otherwise super-expensive fruit is available in plenty during the chilly months, which makes it more affordable. Bite into one for your mid-day snack, and reap its benefits!

3. Carrots:
Next on our list are carrots. This root vegetable has more carotene (what the body converts to vitamin-A) than any fruit or vegetable. In addition, carrots are an excellent source of vitamins B, C, D, E and K, as well as calcium pectate (a pectin fibre that has cholesterol-lowering properties). Make gajar (carrot) halwa or eat them raw, this one is a must have.

4. Mustard leaves (sarson):
A winter crop, the mustard plant’s leaves are highly nutritious. The young tender leaves of the plant are flavourful and very popular in the state of Punjab. Fresh mustard greens are an excellent source of several vital antioxidants, vitamins, minerals and carotenes. Include the goodness of these leaves in your diet this winter season.

5. Peas:
Add them in your pulav or make some yummy muttar panner (peas and cottage cheese gravy). Peas, with their sweet taste and starchy texture come loaded with phytonutrients that provide us with anti-inflammatory and antioxidant benefits. Further, recent research shows that these legumes can help prevent stomach cancer.

6. Turnips:
The best turnips come to the market in this season. A root vegetable about the size of an apple, turnips pack in insoluble fibre, folates, vitamins and minerals. This root vegetable has a rather pungent taste, which becomes mild after cooking.

7. Spinach:
It’s counted among the world’s healthiest veggies, thanks to its nutrient richness. Vitamins, minerals, carotenoids and a host of flavonoids that offer antioxidant protection – this leafy vegetable – has them all. Whether you choose to make some palak paneer (spinach and cottage cheese gravy), or just stir fry it, make sure you’re eating this one!

8. Fenugreek leaves:
We all know it better as methi, loaded with vitamins, minerals, fibre and phytonutrients. It can lower cholesterol, help keep your diabetes under check and more. Make those methi parathas, today!

9. Radishes:
Radish, a root crop that is pungent or sweet in taste is available in plenty during winter. This root vegetable has a lot of roughage and is a powerhouse of potassium, folic acid and ascorbic acid. Eat it raw, make parathas, sambhar or whatever.

10. Peanuts:
A source of vitamins, potassium, protein, carbohydrates, calcium and fat – peanuts are good for you in so many ways. Roast or boil some peanuts and have them with your tea this chilly evening or make some peanut burfi, because they freshly arrive in the winter season.