The benefits of eating winter produce

Here’s a look at four family-friendly seasonal ingredients that can brighten up your table and provide a great health boost – perfect for this time of year!

As the weather cools down, nature offers a wonderful variety of seasonal foods that are not only nutritious but can also easily slot into your family meals. Winter brings us so many delicious fruits and veggies, naturally packed with vitamins and minerals to help boost your immunity and keep your family’s energy up.

Carrots

Carrots are a true winter classic, bringing a fun pop of colour and a nutritional punch to any meal. Versions of this healthy food can be often found year-round, but during the winter season, they’re at their best – fresh, ripe and full of nutrients. There’s no better time to give them a go! Packed with beta-carotene (which turns into vitamin A in the body), carrots are excellent for eye health, immunity and skin. Their mild flavour makes them easy to incorporate into both savoury dishes and sweet treats. You could try roasting carrots whole for a cosy side dish, or add carrot puree to a warming soup or muffin mix. Fresh, crisp and crunchy, or roasted, sweet and comforting – carrots are a winning food, hot or cold!

Squashes

Another bright and tasty option, squashes are rich in vitamins A and C, both of which support the immune system – a big bonus as the weather cools down. Coming toward the end of its harvest period, there are still plenty of squashes available, all of which are a great source of fibre, making it a top choice for digestive health. With its natural sweetness, butternut squash is a family favourite when roasted or pureed. For an easy family meal, add roasted squash to pasta or blend it into a creamy sauce that’s delicious with chicken or fish.

Sweet potatoes

Sweet potatoes are a wonderfully versatile vegetable to have on hand in winter. Naturally sweet and high in fibre, they’re also a great source of vitamins A, C and B6. These nutrients help support healthy skin, immune health and good energy. For a quick and comforting snack, bake sweet potatoes until tender, then top with a sprinkle of cinnamon or a dollop of yoghurt. Kids love them mashed or cut into wedges and roasted as a healthier alternative to regular fries.

Pears

Pears are one of the season’s most delicious fruits, offering a refreshing crunch along with fibre, vitamin C and potassium. These nutrients help with heart health and immune support, and pears’ mild flavour is kid-friendly. Serve sliced pears as an easy snack, add them to a salad for a bit of sweetness, or roast them with a touch of honey for a lovely dessert.

Eating seasonally is a great way to focus on fresh, whole foods and trying new recipes. By incorporating these staples into your family’s diet, you’re not only adding flavour and colour to meals but you’ll also be supporting everyone’s health as the seasons shift.

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