Northwest Arkansas Democrat-Gazette
Guide to Winter Fruits & Vegetables
A discussion with Jenna Siebenmorgen, Dietician and Diabetes Educator, Mercy Northwest Arkansas
Q: It’s off season for many fruits and vegetables, so what are the best options now?
A: Trying to find more produce when it’s in-season can not only provide better nutrition, but it offers more cost savings. Production of most produce slows down in colder climates, but a number of options thrive in cold climates, including root vegetables. As long as those root vegetables are tucked in the soil, they can thrive for several months in cold conditions. Some of the best options in the winter time are going to be your greens—cabbages, lettuces, kale, collard and mustard greens. These are more thick and rigid plants compared to what you might see in the summer, like arugula, romaine, different types of iceberg lettuce. Any of the dark, dark greens are going to be great options, as well as winter squash, acorn or butternut squash, they are again very sturdy, with a deep, rich color. So greens, winter squash, carrots, turnips, even less-common options like persimmon, beets and rutabagas—those options might offer an opportunity to try new vegetables that may be in season.
Q: What about fruit options?
A: Not as many fruits are in-season during the winter months. You can still find blackberries, blueberries, plus pears and apples. And you can still find lemons and limes available. Another great option (during winter) is canned or frozen fruits. They’ll last longer and may be less expensive. This is an option when fresh fruits are not as readily available.
Q: What about preparation? Is raw still the best option or are there alternatives?
A: Raw vegetables remain a great option. For some people who can’t get to the grocery store as often to buy fresh produce, I recommend using canned and frozen produce. In terms of preparation, you’re going to want to prepare them in a way that isn’t going to wring out the nutrients. For example, boiling vegetables can take out some of those nutrients. On the flip side, sautéing, steaming, roasting – roasting vegetables is a great choice, especially for some of these winter options such as winter squash, carrots or turnips. Slicing them in cube size bites and topping with a little olive oil, salt and pepper, or your favorite fresh or dried herb like rosemary or thyme, and then roasting them in slowly at a moderate temperature allows (the vegetable) to become a little bit crispy; heat can bring out the natural sweetness in those vegetables.
Q: What about serving size?
A: Fruits and vegetables are low in calories, which can help someone who’s trying to manage their weight. They’re high in fiber, which is a nutrient many Americans need more of – the average daily recommendation for fiber is 25 to 35 grams of fiber, while the average American only gets about half of that, around 12 to 15 grams of fiber per day. So increasing your consumption of these vegetables and fruits can help with that. Portion size is from one half cup to a full cup of these vegetables, but I would say the more the merrier with these fruits and vegetables because they are so nutrient-dense as opposed to calorie-dense.
Q: What about picking the best fruits and vegetables?
A: You want to keep in mind food safety, so with root vegetables coming from the ground, you’re going to want to wash them, as you should all fresh produce. Selecting them by color, by how they look, is not as important as bringing produce home and washing in a way that will remove any residue (from cultivation). Another option is potatoes. White potatoes, red potatoes, sweet potatoes, those are root vegetables and they’re common this time of year. Fun fact: a medium sweet potato includes the amount of vitamin A we need per day, and they have more potassium than bananas, and may even bring blood pressure down. So sweet potatoes are a good option and easy to prepare.
Q: What’s the technique for washing fruits and vegetables? A: Rinsing under warm water to remove any visible residue, but even if residue isn’t visible give your fruits and vegetables a good rinse with warm water.That’s especially true for anything you’re going to be eating whole like berries, or if you’re going to leave the skin on the potatoes, and especially if you’re going to eat it (skin), which I would recommend because there’s a lot of fiber there. You really want to rinse it and give it a good scrub if it’s something that’s rigid like the skin on the potato or greens that could have some debris mixed in it.