Eating Seasonally and Locally in the Winter

With the gray skies, snow and bitter cold of winter, it can seem like the delight of fresh produce is a distant memory. However, there is extensive research showing a more plant-based and locally-based diet not only helps our health (less chronic disease) but the planet's. Locally grown foods use less resources: time, gasoline with less travel so less greenhouse gases created, and overall less cost. Fresh foods use less packaging so use less resources are used in this sense as well. So how can you find the right local produce in the dead of winter that will satisfy this need? Knowing the right varieties and availability is key to this conundrum.

Since I write this article living in Pennsylvania, lets dig a little deeper into what is sold and how to prepare the produce for best taste. In this case, this means when and where the fruit or vegetable variety is locally available, and if it is best eaten fresh or cooked.   Variety is also important to know, since some are only good eaten fresh or cooked, and not all are good for preserving. Check your local farmer's and grower's markets first, as many are still open and have a good selection of local produce in winter, if you know which ones to look for, and are very economical. Here is a selection of local winter fruit and vegetables to consider. All are good-excellent sources of potassium, important for heart health.

Apples hold up very well in cold storage. Those available locally in winter include Gala, Red and Golden Delicious, and are best for eating fresh. Empire and Rome are best for cooking, and Cortland for both. Best canning/freezing varieties include Jonathan, York Imperial, and Golden Delicious since they are crisp, firm and will retain shape and texture. Apples are an excellent source of fiber and fair source of Vitamin C. For a listing of more varieties and best uses, see the references at the end.

Beets are one of the root vegetables harvested through November, but are again held well in cool, dry storage in winter. Look for beets 1-2 inches in diameter, and firm flesh. Fresh beets can be held refrigerated in unwashed plastic bags for two weeks. Beets are excellent tossed in olive oil and roasted. Best canning varieties are Detroit Dark Red, Cylindra, Ruby Queen, Red Ace, Red Cloud, and Golden; Chioggia (striped) and Albino (white) are suitable for pickling. Varieties for freezing include Albino and Early Wonder. Beets are a fair source of Vitamin C and fiber and low calorie.

Cabbage is harvested outdoors though November in PA, and some hothouses continue to grow in the winter. All varieties are good for eating in fresh salads and sandwiches, as well as in soups, stews, and as a covering in roll-up foods like stuffed cabbage. To make sauerkraut, good varieties are Golden Acre, Danish Ballhead, and Late Flat Head. Earlier growing varieties are lower in sugar so are less desirable. Cabbage is an excellent source of Vitamin C and fiber and low calorie.

Carrots are another root vegetable.  Look for firm, smooth, even-colored flesh. Carrots are delicious used fresh in salads, cooked in soups, stews, steamed and glazed, and especially tasty roasted. Suitable varieties for freezing include Scarlet Nantes and other Nantes types; for canning Danvers types and Chantenay. Carrots are an excellent source of Vitamin A, a good source of fiber, and low calorie.

Leafy Greens If you have a garden in a protected south facing location, you can sometimes harvest greens through December, depending on temperatures. Growers have also extended the season using high tunnels, especially when heated, as well as greenhouses. This is a broad category including Romaine, leaf lettuces, and spinach. These tender greens are best eaten raw, but spinach can be frozen and sautéed, or used in soups, stews and casseroles. Leafy greens are an excellent source of folate, and important B vitamin, and Vitamins A and K, a good source of Vitamin C, and very low calorie.  

Mushrooms Since mushrooms are grown indoors (and PA is a leading producer), they are available all year round either fresh, frozen or dried. Look for white, creamy or a uniform light brown on a brown-color type mushroom and store refrigerated unwashed in paper as moisture will promote spoilage. Mushrooms are delicious fresh, sautéed, in roasts, stews, soups, and paired with other vegetables. There are no guidelines for home canning. Mushrooms are an excellent source of Vitamin D if held in sunlight, selenium, and very low calorie.

Parsnips This root vegetable is related to carrots but less sweet, and available year-round. They are best purchased after the first frost through January. Look for firm, smooth flesh; avoid any with thin hair-like roots. They can be used like carrots. Unlike carrots, which are an excellent source of Vitamin A, parsnips are an excellent source of Vitamin C, fiber, and are higher in carbohydrates.   

Sweet Potatoes Most people are familiar with white potatoes and their uses, but less so with sweet potatoes. Harvested through November, they are available through winter. Look for smooth, firm flesh. They can be baked, microwaved in minutes, sautéed, and roasted, in soups, stews, or cooked and used in cold salads. They can be frozen, but not home canned. Sweet potatoes are an excellent source of Vitamins A and B-6 and a good source of fiber.  

Turnips Harvested October-November; look for very firm, smooth skinned, and heavy for their size. They can be stored 2-3 weeks refrigerated. Turnips can be eaten raw, but are most often boiled and mashed, or roasted. They meld with other flavors well in stews and soups, picking up meat and seasoning flavors. Look for Purple Top White Globe and Royal Crow varieties for canning. Low in calorie and carbohydrates, they are an excellent source of Vitamin C, a good source of fiber and very low calorie.

Winter Greens: Collard, Mustard, Kale Available late season October-November, collard and mustard are usually blanched to reduce bitterness, and then sautéed or used in soups or stews. Kale can be eaten fresh in salads or smoothies or baked to make crunchy chips. All are very low calorie, and an excellent source of folate, Vitamins A and K, and a good source of Vitamin C.

Winter Squash include acorn, butternut, Hubbard, delicata, pumpkin and others. They are available August-December and often later, as they can be stored for 3 months if kept dry. Look for smooth skin, and heavy for its size, firm to touch. It can be difficult to cut, so prick skin several places and microwave for 5 minute or more to make it softer. Winter squash are used in soups, cooked vegetable side dishes, and desserts.  They provide an excellent source of Vitamins A, C, and good source of B-6 and fiber.

Knowing the availability, varieties and culinary uses of these popular winter vegetables and fruit, it makes it even easier to purchase locally. Helping to support the local economy, our health and planet makes purchasing them fresh more worthwhile. Here is a tasty, tempting recipe to try with your family. For more recipes and information, check out the references below.

Recipe

Roasted Winter Vegetables

• 2 medium carrots
• 2 medium parsnips
• 2 medium beets
• 2 medium sweet potatoes
• 2 medium turnips
• 3 tablespoons olive oil
• 2 ½ teaspoons dried thyme, crushed
• ½ teaspoon cumin
• ½ teaspoon each of salt and pepper

Preheat oven to 375° F. Wash hands. Wash vegetables under running water, scrubbing with a vegetables brush until clean, and peel. Cut diagonally into ½ inch slices. Line a large roasting pan with foil. Mix olive oil and spices. Toss in vegetables. Place vegetables into pan in single layer. Roast 30 minutes until golden brown and a minimum of 135° F. Turn occasionally, letting them caramelize to a slight crisp.

References

Rose, D, Heller, M, Roberto, C, Position of the Society for Nutrition Education and Behavior: The Importance of Including Environmental Sustainability in Dietary Guidance. J Nutr Educ Behavior. 2019; 51:3-15.

DiGuiseppe. K, Young, N Pennsylvania Produce a Guide to Produce Grown in Pennsylvania. 2017.

LaBorde, L, Zepp, M. Let's Preserve Apples 2019.

LaBorde, L, Zepp, M. Let's Preserve Sauerkraut 2019.

LaBorde, L, Zepp, M. Let's Preserve Freezing Vegetables 2019.

LaBorde, Hirneisen, A, L, Zepp, M. Let's Preserve: Root Vegetables - Beets, Carrots, Turnips, and Rutabagas accessed 1/24/19.

Alloway, F, Campbell, D, Ehret, M, Totally Veggies Resource Guide, 2016.