Oranges, sweet potatoes or berries — as seasonal fruits and vegetables for November and December hit the market, we ask chefs and a nutrition expert for some of the best dishes to relish to make the most of the winter season
To ensure you incorporate the seasonal fruits and vegetables in the diet and also savour them, we got chefs to share some of their season favourites.
Come winter, our taste buds reminisce the sweet creamy indulgence of strawberries with fresh cream, spicy vada pav with flavourful chutneys and freshly fried green chillies or the steaming hot goodness of paya soup.
There is a different kind of fun in relishing seasonal foods. Not only do they satisfy the taste buds and soothe the soul but also offer multiple health benefits. Seasonal fruits and vegetables are packed with rich nutrients and antioxidants that help build strong immunity against seasonal illnesses.
Dr Fiona Sampat, clinical dietician, Kokilaben Dhirubhai Ambani Hospital, Mumbai says, “One must incorporate all seasonal foods in their daily diet. You can either cook sabjis using our various Indian spices or make smoothies, salads and soups. Besides this, you can also eat a few fruits and raw vegetables as healthy snacks.”
Sampat lists down some seasonal fruits and vegetables that must be included in the diet in November and December.
1. Apples: They are rich in fibre, vitamins, and antioxidants. Apples can be eaten raw, sliced in salads, or cooked in various dishes.
2. Pears: High in dietary fibre, vitamins, and minerals, this fruit can be used in salads as well as a snack.
3. Cranberries: Packed with antioxidants, cranberries can be used in sauces, juices, or added to salads.
4. Strawberries: These are a rich source of antioxidants as well as vitamin C which helps strengthen the immune system, fight infections and curb inflammation.
5. Custard apple: Antioxidants present in custard apple helps fight the free radicals leading to reduced inflammation and improved immune function of the body.
6. Grapes: Nutrient-dense grapes protect the eyes, increase immunity, offer antioxidants, encourage better sleep, strengthen the heart, and keep one well hydrated. These tiny, bite-sized nibbles are packed full of health advantages.
7. Oranges and sweet lime: These sweet and sour fruits give instant hydration and are a rich source of fibre and Vitamin C.
8. Sweet potatoes: Excellent source of vitamins and fibre, sweet potatoes can be used to make soups and salads and can be roasted to make a flavoursome side dish.
9. Brussels sprouts: Rich in vitamins and fibre, brussels sprouts are ideal when roasted, sautéed, or stir-fried.
10. Kale: A nutrient powerhouse, kale makes up for a perfect ingredient for salads, smoothies, or sautéed dishes.
11. Green peas: In addition to having many vitamins, minerals, and antioxidants, green peas are quite low in calories. They have a lot of protein and fibre as well.
12. Green leafy vegetables: An adequate diet must include leafy greens. They offer a wealth of vital vitamins and minerals that promote good health. A simple method to ensure your body gets the vitamins and minerals it needs for optimum health is to include leafy greens in your diet.
While these foods are packed with health benefits, Sampat also cautions against going overboard. She says, “Although rich with nutrients, overeating of any food can lead to an imbalance in nutrient intake.”
Here are a few things you must take care of:
1. Some individuals may be allergic to certain seasonal foods, so be mindful of any adverse reactions.
2. Consume a variety of seasonal produce to ensure a well-rounded nutritious intake.
3. Opt for healthier cooking methods like roasting or steaming instead of deep-frying.
4. Include a mix of seasonal produce with other food groups for a balanced diet.
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