Fall gourds and winter squash

All About Our Favorite Fall/Winter Vegetables

A Seasonal Produce Guide from NGI

As the temperature begins to drop, you may be wondering how to maintain a diet abundant in vegetables while still eating locally.

The good news is, when you eat seasonally, you can still eat a variety of fresh, colorful foods, and vegetables that thrive in the colder months or all year round, will generally taste the freshest and be cost-effective. Here are some of my favorite fall and winter veggies with tips on what to look for when buying, the best time to buy, and what makes them good for you.

Vegetable:Look For:Best to Buy:Nutrients:
KaleCrisp and tender brightly colored leavesAll year!Vitamin A, K, C, B6, manganese, fiber, copper, calcium and potassium
ArtichokesHeavy artichokes with tightly packed leavesMarch-June, September-DecemberFiber, vitamin C, magnesium, folate and potassium
CauliflowerNo brown spots and a tightly packed headAll year!Vitamin C, folate, fiber
Brussel SproutsSimilar-sized sprouts for more even cookingSeptember-MayVitamin C, K, folate, vitamin A, fiber, thiamin and phosphorus
BroccoliFirm stems, dark green-purple heads, no yellow flowersAll year!Vitamins K, C, and A, folate
Sweet PotatoSmooth and hard with no bruises or decaySeptember-DecemberVitamin A, fiber, B6, and potassium
Winter Squash (Acorn, Butternut, Buttercup, Delicata, Spaghetti)Heavy squash with firm skin, no bruises or decayOctober-DecemberVitamins A, C, potassium, fiber and thiamin
BeetsFirm, rounded beets with stems attached. Avoid beets with brown or wilted leaves.All year!Vitamin C, iron, fiber, manganese and magnesium

This post was originally published by the Natural Gourmet Institute. Learn more about today's Natural Gourmet Center.

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