So you’re hungry, cold, and want to be sustainable.
Luxurious dinners, abundant drinks, and plenty of sweets to go along with it, the winter brings many opportunities for well-earned comforts and indulgences. But as the new year comes around, our bodies (or resolutions) may cry out for a diet that’s a little more mindful. Not to mention, eating seasonally (and healthy) during the colder months is probably a little bit harder than the rest of the year.
But this year, start off your year right by incorporating sustainable winter fruits and veggies into your dietary lexicon!
A few things to consider…
People always say “local” is best, but when it comes to seasonality things may be a little different. For example, according to Which.co.uk, eating warm-weather vegetables grown outdoors in Southern Europe may actually be better for the environment than eating the same produce harvested in UK greenhouses. But since we can’t be detectives for every single vegetable we consume, staying local would be a good rule of thumb. Most supermarkets around the world will post the place of origin on a sign or on a sticker. In the USA, it’s MANDATORY!
Another thing is buying out of season produce, frozen! In this article on Troyer’s, fresh produce being sold out of their season typically means they are being imported (which increases CO2 emissions). It was also found that while fresh produce does have more nutrients than preserved, by the time most of us get to cooking and eating the fresh version, the amount of nutrients we can gain from them falls below the amount of the frozen version. They recommend, if buying fresh, buy in season and eat immediately! Otherwise, their frozen counterparts are just as good for your diet and the planet.
So, what can we buy fresh this season?
Kale
Remember ten years ago when kale was the hottest thing on the menu? (Even though it’s best during the winter.)
This dark and cruciferous green is touted to be chock-full of vitamins, minerals and more, while also leaving the planet unperturbed — especially if grown without pesticides. Fortunately, the rumors are true!
It’s so good that according to Healthline, “just one cup (67 grams) of kale contains the daily recommended intake for vitamins A, C and K. It is also rich in B vitamins, calcium, copper, manganese, potassium and magnesium”.
And eating a kale salad isn’t the only way to consume it. Eat it with a little more pleasure and test out this authentic, Italian preparation by All Our Way with mushrooms, garlic, and cheese! If you’d like to try out some other winter greens, you can also switch out kale for its cousins: the swiss chard or collard greens.
Rutabagas
Like many root vegetables, hiding underground protects the vegetable from the harsh weather — fortunately it doesn’t hide all of its nutritional benefits!
The Heartland Health & Wellness Fund reported that eating rutabagas (a.k.a Swede) can “improve your digestive health, boost your immune system, improve your metabolic function, lowers blood pressure, prevents certain forms of cancer, lowers cholesterol levels, aids in cellular and enzymatic functions, builds strong bones, and can even help you lose weight.” Most notably, the multitude of antioxidants like glucosinolate provide our bodies with anti-aging compounds that help regenerate the cells within our bodies and in our skin.
Rutabagas also make it easier on our waste production as every single part can be eaten!
One way to eat this root is through a simple mash, just as you would with potatoes. Peel, cube, mash, and butter up these starchy fellows to impress your family or dinner guests! If you’d like more ideas, check out this Good Housekeeping post with more recipes and tips!
Citrus
That’s right, while some of us in the winter may dream about having a nice, cold glass of lemonade under the hot sun — citrus fruits hit their prime when it’s a bit more chilly out! With copious vitamin C and antioxidants, citrus fruits like lemons, oranges and limes are such a versatile and tasty addition to your kitchen and your health.
While most readers interested in sustainability would know a little bit about choosing seasonal produce, how about reducing waste? One Italian company takes citrus fruit waste and processes them into a biodegradable cloth! According to this article on the EU website, citrus waste made by juice manufacturing companies traditionally became fodder for cattle. Orange Fiber, based in Sicily, found a way to extract the fibers from these fruits and started making a fine textile that’s comparable to silk. With such an ingenious way to make such a high quality fabric, it has become sought after by Italian designers like Salvatore Ferragamo.
But since we can’t all make luxury linens, how about a fun way to throw a Japanese twist to your citrus dish? Switch up the lemon in your recipes for the fragrant & zesty Yuzu! Try out this recipe for Yuzu Pie Bars by Mochi Mommy, to fancy up your dessert this winter.
Have a Green Thumb?
Want to keep your veggie patch alive during the winter? Adapt your garden to your climate! Winter gardening isn’t an impossible task, and can even help ready your garden when the weather gets a little warmer.
We asked for some insight from our first ever feature, Farmer Yukio Ogawa of Kashiwa, who said, “Growing winter vegetables is important for soil preparation. If you grow legumes and grasses, and plow them in later, they will be good for the land… Raising vegetables in [cold weather] helps make soil.”
He also stated that growing pesticide-free vegetables during the winter would also maintain insect activity, which would perpetuate the natural ecosystem of vegetables and bugs created during the warmer months. No need to start all over! If you want to read more about pesticide-free, bug-forward farming, click here to read our first ever series with Farmer Ogawa.
Stay “en trend”, and buy seasonal. There’s plenty of vegetables to choose from during the colder months, so refresh your typical fare with any of the fruits and veggies above, or discover other produce by going to your neighborhood farmers market! This way, you can get your ‘five a day’ from your local area and support small businesses.
Need some advice for Valentine’s Day? Check back January 30th for our next article on sustainable chocolate, and how you can spread the love to your love, and the planet too! In the meantime, follow us on Facebook and Instagram for more fun facts, photos, and tidbits!
