Taking special care to serve the best foods of the season will help you and your family stay healthy and happy when the temperature drops and the days get shorter.

Winter Squash

Winter squash is rich in vitamin A and carotenoids, which support immune system function, vision, cell growth and healthy skin. It is an excellent source of fibre, which helps to stabilize blood sugar levels, promotes intestinal health and helps maintain healthy levels of cholesterol. They tend to be sweet, which makes them kid-friendly and it is also friendly to picky eaters as it can be blended into nearly any soup or sauce for a nutritional boost.


Cabbage, and its close relatives brussels sprouts, kale and broccoli, is a perfect source of fresh greens in the winter. It is a good source of dietary fibre and is essential to the production of glutathione, which is a powerful antioxident crucial to all living cells. You can easily add cabbage to any meal by using it as a substitute for (or in addition to) lettuce. It is also a good addition to stir-fry dishes & soups.


Beets are an incredibly versatile vegetable that can add much needed colour to a wintery meal. Add them to a salad, turn them into humus, throw them on the grill or turn them into soup. They can be served slice, pickled or mashed. Beets are rich in potassium and vitamins A, B-Complex & C, as well as antioxidants which may help fight against degenerative disease.


Onions contain a wide variety of nutrients that can help keep your body healthy during the winter. They contain a range of compounds that have been reported to have anticarcinogenic properties, produce antibiotic and anti-asthmatic effects and the oils have been shown to help regulate cholesterol. Red and yellow onions contain different health-boosting compounds so try to include both in your diet. It isn’t hard to do. From flavouring anything from soups and salads to pastas and roasts, they are incredibly versatile in the kitchen.


Many thanks to my favourite wellness magazine, The Art of Growing Young.