It's Deep Winter. Brighten Your Meals With These 5 Delicacies For Winter Seasonal Eating

January 24, 2022

As the weather changes, so do our bodies’ needs in terms of nutrients, vitamins and minerals. By eating in-season, we allow ourselves to trust Mother Nature and the nutrients provided to keep ourselves healthy and well throughout the various seasons, including the cold and often harsh winter months.

While in-season eating may seem difficult in the wintertime—devoid of summer’s flavorful berries or fall’s fresh apples and squash—the winter weather still allows for a surprisingly wide-range of delectable produce that is rich in nutrients and filled with flavor.

If you’re looking to fill your winter diet with fresher and more flavorful, in-season items (while also helping the environment and your budget!), look no further than below for the top five  can’t-miss winter delicacies, with unique PD-original recipes that are sure to inspire the seasonal chef inside of you.

1. Pomegranate

pomegranate seeds

Considered an all-around superfood by health experts, these tiny jewel-like seeds contain powerfruit antioxidants that assist with heart health, lowered blood pressure, and anti-cancer benefits.

Adding antioxidants into your diet is important to protect your cells against free radicals, or unstable atoms that cause harm in large amounts. The antioxidants found in pomegranates, such as punicalagins and punicic acid, are reported to contain three times the antioxidant activity compared to that of red wine and green tea.

This fiber-rich fruit can also assist with weight loss by burning fat, boosting your metabolism, and suppressing your appetite.

Try these PD-recommended pomegranate recipes below to incorporate this powerful winter fruit into your daily diet:

PD Recipes To Try 

2. Butternut Squash

butternut squash gnocchi with chimichurri topping

Low in calories and rich in vitamins A and C, butternut squash offers a wide range of health benefits from inflammation reduction and immune function to tissue repair and cell growth.

Similar to a sweet potato but with a nuttier, richer flavor, butternut squash is a popular winter squash that packs a punch. Its high fiber count makes it a helpful tool to aid with weight and fat loss, and its abundance of carotenoids has been connected with both eye and bone health.

Eat cubed and roasted, or try one of our PD recipes below to include this powerhouse of a winter crop into your seasonal diet:

PD Recipes To Try

3. Parsnip

photo of parsnips and carrots

The unsung hero of winter produce, parsnips can elevate any dish or meal with their sweet yet nutty flavor. Low in calories and high in fiber, parsnips are a healthy starch that will keep your feeling satiated longer and assist with long term weight loss.

Add parsnips into your diet to increase your daily Vitamin C and Vitamin K intake, which are linked with enhanced immunity to boost protection against the common cold and other seasonal illnesses.

These starchy stalks can be roasted, pureed, or diced for a versatile addition to your winter diet. Not sure where to start? Check out these PD-recipes below:

PD Recipes To Try

4. Persimmons

three persimmon fruits

Initially native to China, the persimmon has since grown to become a popular and well-loved winter fruit. Offering 55% of the recommended daily intake of Vitamin A and 22% of Vitamin C, persimmons are packed with antioxidants that reduce risk of chronic disease such as heart disease, cancers, and diabetes.

Filled with fiber, persimmons also promote a healthy digestive tract and can assist with constipation.

Known for their decadent honey-like flavor, persimmons are commonly found in jams and curds. For the adventurous eater, explore these PD persimmon recipes below:

PD Recipes To Try:

5. Grapefruit

two grapefruit halves


At 52 calories per grapefruit, these seasonal citrus that peak in early January are considered one of the lowest-calorie fruits.

According to a 2006 study in the Journal of Medicinal Food, researchers found that patients receiving either fresh grapefruit juice or a grapefruit capsule lost, on average, 3 pounds over the course of 12 weeks compared to their placebo counterparts.

Beyond weight loss benefits, grapefruits contain high levels of Vitamin C and Vitamin A, a natural immune-booster to help prevent winter-borne illnesses such as the flu and the common cold.

Add some grapefruit into your routine with these delectable, citrus-packed cuisines.

PD Recipes To Try:

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Photo: Jessica Lewis via Pexels; Dana Drosdick; Annilart via Pixabay; LHadlock50 via Pixabay; Laker via Pexels

Dana Drosdick
Dana is a marketer living in Saratoga Springs, NY with a passion for all things related to stewardship, faith, wellness, and personal enrichment. Her work has been featured in various Chicken Soup for the Soul anthologies, The Odyssey Online, and The Banner Magazine. Follow her at @danadrosdick on Instagram for foodie trends, her latest book recommendations, and far too many photos of clementines.


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