Winter Fruits and Vegetables

Yes! By December the soft, tender fruits and vegetables are long gone. But that doesn't mean you have to shop in the refrigerated sections of your local supermarket. You might think summer is the best season to enjoy nature's bounty, but don't overlook what the colder months have to offer.

Winter is the peak season for citrus fruit like oranges, sweet lemons etc. Furthermore, winter varieties of squash contain more nutrients than their summer counterparts. The flavorful produce of winter can be used in so many great ways that you will never be bored. Here are some nutrient dense winter produce to awaken your taste buds and add some variety to your plate:

• Cauliflower (phool-gobhi): It is a major source of folate, fiber and phytochemicals. Although it is available all year round, it tastes better when grown in a colder climate. When buying one, look for white or cream-colored heads that feel heavy for their size. You can store it for 2 weeks in a fridge.

• Cabbage (patta-gobhi): Just like cauliflower, it too is available throughout the year but taste better in winter. It is a major source of Vitamin A and Vitamin C. Cabbage is remarkably flexible as it can be eaten raw or stir fried or even steamed. Look for brightly colored leaves with crisp, moist looking edges.

• Broccoli (hari phoolgobhi): Another family member and very rich in vitamin A, vitamin C, vitamin K, folate, fiber, magnesium, potassium and lutein. Choose broccoli heads with tight, green florets and firm stalks. The broccoli should feel heavy for its size. Avoid broccoli with dried out or browning stem ends or yellowing florets.

• Mushrooms: Mushrooms are edible fungi although some varieties are poisonous and should not be eaten. They are a key source of riboflavin, niacin, and selenium. When selecting, look for firm, spongy and fleshy caps that are dry. Avoid any that look shriveled, wet or have any black spots.

• Sweet potatoes (shakarkand): Excellent source of vitamin A and vitamin C and a good source of vitamin B6, fiber, copper and potassium, and best of all it's a low glycemic index (GI) food. When selecting, choose firm potatoes with unblemished skin without any cracks. Avoid any that have wrinkled skin or are beginning to sprout.

• Radishes (mooli): Radishes have numerous varieties, varying in size and color. The daikon variety, native to Asia, is available year-round, but is most flavorful in fall and winter. They are very large, carrot-shaped radishes that are up to 18 inches. When buying, look for hard and solid root with a smooth, unblemished surface. Avoid soft or spongy radishes. Radishes are low in calories and high in Vitamin C, folate, and potassium. They are known to relieve indigestion and flatulence, as well as being a good expectorant.

• Fennel (saunf): Fennel is a cool weather crop at its best from fall through spring. It adds a delicate anise flavor and satisfying crunch to fall and winter meals, and a fresh bright crisp to the salads.

• Pears (nashpati): Pears are an excellent source of dietary fiber and a good source of Vitamin C. However, most of the vitamin C, as well as the dietary fiber, are contained within the skin of the fruit. So don't peel the pear or you'll miss out on most of the nutrients from pears. Pears are also full of the vitamin folate, which has been shown to prevent neural tube defects in infants, making them a great fruit for pregnant women to eat. Pears also have low glycemic index (GI), which means the natural sugars of the fruit are absorbed more slowly by the body, maintaining a more stable blood sugar level. Pears ripen at room temperature, so refrigerate them to slow further ripening. Because pears ripen from the inside out, the best way to judge ripeness is to apply gentle thumb pressure to the neck, or stem end of the pear. If it yeilds to gentle pressure, then the pear is ripe, sweet, and juicy.

• Oranges: It is a good source of Vitamin C, folate and fiber. Choose fruit that has firm, smooth skin, is heavy for its size and has a healthy color.

• Grape: Although it is available late in the winter, it is still a winter food. As with all citrus, chose fruits that are heavy for their size. It is a major source of Vitamin C and fiber.

• Pineapples: A good source of Vitamin C and fiber. Pick fruit that is heavy for its size and has green leaves. It should have a fragrant smell.

• Pomegranate (anar): Again a good source of Vitamin A and Vitamin C; Look for the one with heavy and plump; shiny skin. You can use seeds in salads or the juice can be used in drinks and desserts.

There are fresh produce in the winter months, no matter where you live. Search for the above produce and enjoy the delicacies of winter.