The temperature has dropped and it's too cold for salads and smoothies. Replace cold foods with warming foods. Start with breakfast - swap smoothies and fruit salad with warming, poached or baked seasonal fruit such as quince, pears, apples, nashi and rhubarb. If you enjoy morning smoothies, add aromatic spices which promote digestion & keep your constitution warm. Cinnamon and ginger work wonderfully well with most fruits & flavours. Swap cold breakfast cereal with a warming breakfast porridge or a protein chia pudding. Include low fructose fruits such as raspberries, strawberries, blackberries, and blueberries, found frozen all year round. These can be warmed up or eaten at room temperature. Eat 2-3 serves of fruit per day. A serve of fruit is about one medium piece or 2 small pieces or 1 cup of berries.
Winter Fruits:
- Apple
- Avocado
- Banana
- Grapefruit
- Kiwifruit
- Lemon
- Mandarin
- Nashi
- Orange
- Passionfruit
- Pear
- Pomelo
- Quince
- Rhubarb
When it comes to winter vegetables, enjoy cooked vegetable salads, warming stews, broths and soups and slow cooked meals. Eat at least 7- 9 serves of vegetables each day. A serve of vegetables is 1 cup of raw salad vegetables or ½ cup of cooked vegetables. Fresh herbs such as garlic, parsley, coriander, basil, mint, sage, thyme, lemon thyme, rosemary, oregano, marjoram, and dill can freshen up a slow cooked meal or soup and add extra flavour and nutrients. Enjoy the addition of extra nutrients from microgreens such as herb & vegetable seedlings.
Winter Vegetables:
- Beetroot
- Broccoli
- Broccolini
- Brussels sprout
- Cabbage
- Carrot
- Cauliflower
- Celery
- Celeriac
- Fennel
- Jerusalem artichokes
- Kale
- Kholabri
- Leek
- Onion
- Parsnip
- Potato
- Pumpkin
- Radicchio
- Silverbeet
- Spinach
- Swede
- Sweet potato
- Turnip
Choose organic fruit & vegetables or the Clean Fifteen. Make sure to buy the Dirty Dozen as organic. The Clean Fifteen and Dirty Dozen lists help you reduce exposures to toxic pesticides.
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Delicious recipes for Winter Fruit & Vegetables are included in our 21 Day Winter Cleanse Online Program. Sign ups close on the 5th June and we start on the 6th June. Find out more here
Here's a delicious recipe...
Baked Cinnamon Lemon Pears.
Slice pears lengthwise and arrange in a baking tray. Quarter 1 lemon with skin and arrange between the pears. Add 2-4 cinnamon quills or sprinkle pears with Lioness Latte Powder by Apotheca, a delicious blend of Ginger, Cardamom, Cinnamon, Roasted Dandelion, Roasted Chicory, Licorice, Fennel, and Clove powders. Add a splash of water and bake in the oven until the pears are cooked and golden. To serve place the pears and liquid on to plates, squeeze the juice from the baked lemons over the pears and sprinkle with crushed nuts or serve with porridge. Yum!