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Winter Vegetables for Healthy Eating

We all know how eating locally grown produce is generally healthier, due to higher nutrient value (it’s great for your local economy too). By reducing the amount of time it takes to transport the food to your local grocer or market, it allows the produce to be ripened in its natural state for longer; increasing not only the amount of nutrients but the flavour too. With the reduced travel time, there is less nutrient deterioration and your produce ends up being far fresher.


All of that being said, it is quite difficult to eat locally when you live further up north. The cold doesn’t allow for a plethora of food to grow so your choices are far more limited than they are in the spring and summer. Thankfully, winter vegetables are not only delicious, if prepared the right way, they are incredibly nutritious as well. Your geographic location will dictate different local produce during this season, but here are some general winter vegetables to take note of.



"Eating heathy during winter months can be a challenge. Know the best local crops for winter, for best results." (Image by Whit Andrews.)


Fruits: Apples, cranberries, lingonberries, pears

Root vegetables: Burdock, daikon, potatoes, rutabaga, turnip, winter squash

Leafy vegetables: Cabbage, Brussels sprouts, swiss chard, mustard greens, kale, mizuna, spinach, watercress

Herbs: Bay leaves, rosemary, sage, thyme

Others: Leeks, garlic


Here are some recipes and tips to make the most of your winter vegetables.

How to make a better kale salad
Jamie Oliver’s perfect roast potatoes
Smoked paprika and rutabaga bisque
Vegan butternut squash and black bean chili
Pickled burdock root


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Moira van den Akker
Moira van den Akker

Moira is the Marketing Specialist for PerfectMind. Since joining the team, she has lead many initiatives for the company, such as marketing automation, branding and content marketing. Moira has an International Business, Marketing and Communications degree from Simon Fraser University and also studied at Maastricht University in Holland. She loves staying active, is a yoga instructor and plays soccer as a hobby. Her passion for people and travel inspires her to explore the world to learn more about different cultures and history.

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