Indulge in the delights of in-season vegetables straight from your vegetable patch and be rewarded with an immunity boost to get you through the colder months.
I don’t know about your garden, but mine is currently abundant with leafy greens such as spinach, kale and butter crunch lettuce (which was a surprise, I didn’t imagine they would survive the cold). It was only a matter of weeks ago that I dug up the last of the carrots and striped the butter beans.
If you don’t have a wide choice in your backyard vege garden right now, 5+a Day recommends buying in-season, with root vegetables, leafy greens, broccoli, cauliflower and pumpkin all being particularly abundant at this time of year.
But not only are they kind on your wallet and tasty on your plate, they are also good for you: packed with nutrients, minerals and vitamins that help you to fight winter ills.
Carrots
Adding carrots to your diet helps to ensure that you get your recommended daily intake of vitamin A. Carrots are also a source of dietary fibre, which satisfies hunger without the calories.
Cooking with carrot: Roasting brings out the sweetness in carrots, which works well with savoury flavours. Cut carrots into large chunks and roast with olive oil, cumin and cinnamon. Once cooked, toss them with raisins and parsley. Grate and add them to stir-fries, bolognese sauce or pasta bake. Steam carrots and mix them through mashed potato. Transform carrots into an exotic, boldly flavoured Moroccan side dish by braising them with mint, cinnamon, garlic, red pepper, coriander, honey and lemon.
My tip: Regardless of how they grow (even awkwardly like my mutant carrots below) they are tasty, nutritious and easy to grow. They best suit sandy soil.
Kale
Kale is a good source of vitamin A, which plays a role in healthy skin and vision, and vitamin C, which supports healthy immunity. Kale is also an excellent source of fibre, and a good source of vitamin K, which helps to build strong bones.
Cooking with kale: You don’t need to cook kale to enjoy it. Slice it into fine ribbons and add to salads for a nutrient boost. Its sturdy texture makes kale the perfect green to throw into a pot of soup, or add to a pot of just-cooked pasta, or bake into crisp chips.
My tip: The younger the leaf, the less peppery it is. Pick young outer leaves as you need to toss through salad, allowing the rest of the plant to continue to grow. I find mature leaves are best left for cooking, such as our Kale Chips recipe.
Spinach
This dark, leafy green is a good source of vitamins B6, A and folate, as well as a host of other good-for-you nutrients.
Cooking with spinach:
For a boost of flavour and nutrition, add a handful or more of baby spinach leaves to soup. To avoid overcooking the spinach, add it just a few minutes before the soup is done. Spinach is delicious in any egg dish, such as quiche, omelettes and scrambled eggs. Try chopping the baby spinach leaves before adding them to your dish so they mix through evenly. Add baby spinach to winter casserole dishes. About two handfuls make a good, tasty green addition.
My tip: There are several types of spinach, but an easy-to-grow Native Spinach is pick of the winter crop in my opinion. If you haven’t yet tried to grow your own, do!
Kumara
Three different types of kumara are widely available: red, gold and orange. Nutritionally speaking they are on equal terms, with all three varieties being a good source of fibre and a rich source of antioxidants.
Cooking with kumara:
For a twist on shepherd’s or cottage pie, replace the traditional mashed potato topping with mashed kumara. For extra flavouring add crushed citrus rind, herbs, or finely chopped ginger. Kumara adds sweetness and bulk to soups and curries, and works especially well with Thai and Indian flavours. Make a creamy soup in a flash by cooking a chopped onion in a pot with a little olive oil. Add chopped kumara, carrot and ginger. Add enough chicken or vegetable stock to cover the vegetables. Bring to the boil, reduce heat and simmer until cooked. Puree with a stick blender. Serve with a dollop of Greek yoghurt.
My tip: grated kumara works wonders as a breakfast hashbrown — just be sure to squeeze all the liquid out first to prevent it stewing rather than frying (a sprinkling of cornflour helps bind the kumara together while cooking)!
Parsnip
Parsnips contain a variety of nutrients, including niacin and potassium, which supports a healthy nervous system, as well as dietary fibre.
Cooking with parsnip:
Bold and fragrant rosemary is a winning match for the spicy-sweet flavour of roasted parsnips. Peel and chop parsnips into chunks and toss with olive oil, fresh rosemary and salt and pepper. Spread on a lined baking sheet and roast until tender. As a classic winter combination, you can’t go past roast vegetables. Mix together chopped parsnips, potatoes, kumara and carrot. Add unpeeled cloves of garlic, drizzle over olive oil and cook until golden. Before serving, squeeze the roasted garlic cloves and mix through the vegetables for a sweet flavour.
My tip: Delicious as a carrot/parsnip mash with dollops of butter and freshly ground pepper.
So, grab those winter veges while they are still good prices — and don’t forget to grow your own in plenty of time for next season.
