Nourish - What’s in Season: Irish Winter Foods
Winter is here in all its chilly glory, bringing a plethora of wonderful foods for you to get creative within the kitchen.
These include but are certainly not limited to: beetroot, brussels sprouts, cauliflower, celeriac, celery, horseradish, Jerusalem artichoke, kale, kohlrabi, leeks, parsnips, apples, clementines, cranberries, pears and more.
Within this post. we’re going to delve in a little deeper into what veggies are hitting the shelves this season and what you can do with them!
In season: Winter
No. 1 Brussels Sprouts
Brussel sprouts are small, leafy green buds which resemble miniature cabbages in appearance and belong to the same Brassica family of vegetables which also includes cabbage, collard greens, broccoli, and kale.
Sprouts are exceptionally good for you, providing a rich source of protein, dietary fibre, antioxidants, vitamins, minerals, including manganese, potassium, choline, Vitamin C and B vitamins.
A lot of people think they don’t like Brussels sprouts, but often that’s because they’ve simply been overcooked. An overcooked Brussels sprout will be mushy and smelly and have turned a muted shade of green. What you’re really after is bright green sprouts with a slightly crisp texture and pleasant, nutty/sweet flavour, even after they’re cooked.
For more info on the nutrition of sprouts, have a read of this link.
Roasted Sweet Potatoes and Brussels Sprouts – The Food Charlatan
Pan Seared Brussels Sprouts with Cranberries and Pecans – Rachelsschutz
No. 2 – Jerusalem Artichoke
Jerusalem artichoke is a bumpy, fleshy, root vegetable that belongs to the sunflower family of plants and is native to eastern North America.
One big talking point about Jersulesm artichokes is their inulin content. Jerusalem artichokes contain lots of inulin, a type of prebiotic fibre that has been shown to stimulate the growth of bifidobacteria in the gut.
Naturally present in the large intestine, bifidobacteria help fight harmful bacteria in the intestines, aid in the prevention of constipation, and even give the immune system a boost.
Jerusalem artichokes are a good source of health-promoting nutrients such as Vitamin C, B vitamins (especially thiamine), iron, copper and potassium, plus phytochemicals, antioxidants and plenty of fibre.
Jerusalem artichokes can be eaten raw or cooked, and they make a nice, health-boosting addition to soups and salads alike.
Jerusalem Artichoke Soup – Krumpli
What to Do with Sunchokes – Serious Eats
Health benefits of Jerusalem Artichoke Style Craze
No. 3 – Clementines
Clementines are juicy sweet delights of deliciousness, and they come with a whole heap of vital nutrients including vitamin c, betacarotene, folate, potassium, phosphorus and fibre.
Often people think of clementines as “baby oranges” or “Christmas oranges” but they’re actually the cross between a Chinese mandarin and an orange.
They’re slightly sweeter than oranges, but are lower in sugar, making them a great snack to have on hand that won’t raise your blood sugar levels to fast.
Clementines are great as an Immune booster, for healthy strong bones and muscles; for digestive health, skin health and even electrolyte balancing.
Want to know more? Follow this link for a little more info.
Quinoa and Kale Power Salad – Foodie Crush
Clementine Jam – The View from Great Island
Mulled Wine – BBC
No. 4 – Chestnuts
Who doesn’t conjure up romantic images of the festive season, with open fires and the sweet nutty smell in the air when they hear Roasted chestnuts?
Chestnuts only grace us with their presence very briefly due to their short season, but are absolutely worth sourcing out for a real winter treat.
Chestnuts have a few unique properties that are unlike those of other nuts and seeds.
One is that chestnuts are high in vitamin C, and in fact, they’re the only nut that has vitamin C, making them stand out from other nuts.
Also, unlike many other nuts, chestnuts are high in carbohydrates and low in fat. Fun fact!
They are also good source of dietary fibre, vitamins, minerals including potassium, copper and magnesium, amino acids and antioxidants.
They are highly versatile and can be used in both savoury and sweet dishes.
You can even purchase chestnuts flour to make gluten-free desserts and as an additive in other sweet preparations. In savoury dishes, chestnuts can be used in stews, soups and casseroles.
BBC guide to cracking chestnuts
Italian Lentil and Chestnut Stew – Closet Cooking
Vegan Mushroom and Chestnut Pithivier
Winter Seasonal Produce
Beetroot, Brussels sprouts, cauliflower, celeriac, celery, chicory, horseradish, jerusalem artichoke, kale, kohlrabi, leeks, parsnips, shallots, swede, turnips, apples, blood oranges, clementines, kiwi fruit (imported), lemons, oranges, passion fruit, pears, pineapple, pomegranate, rhubarb, satsumas and tangerines, almonds, brazil nuts, walnuts.
Brussels sprouts, cauliflower, celeriac, chicory, jerusalem artichoke, kale, kohlrabi, leeks, parsnips, purple sprouting broccoli, salsify, shallots, swede, turnips, bananas (Windward), blood oranges, clementines, kiwi fruit, lemons, oranges, passion fruit, pineapple, pomegranate, rhubarb.
This useful info has been taken from eat the seasons.
Any questions? Drop into your local Nourish store to chat with our expert team and explore our full range of foods, supplements and skincare. You can also find our full product range in our online store.
*Please note that while we are knowledgeable about our products and nutrition, this blog should never be a substitute for medical advice and attention.