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Sunday 6 November 2022

Four good reasons to enjoy Autumn and Winter vegetables

Sharing some words from an article by Susan Low

"Four reasons to load up on autumn and winter veg

From pumpkins and parsnips to carrots and cavolo nero, these seasonal vegetables are packed with the good stuff – and they taste great too.


The colder months bring with them a bounty of vegetables (okay sure, technically pumpkins and squash are fruit) that not only look great on our plates with their rich, warming colours, but carry health benefits, too. Here’s why autumn and winter veg is worth working into your meals.

1. They help us avoid infection
When cold and flu season comes knocking, it doesn’t do any harm to focus our dietary efforts on supporting our immune system. And vitamin A is one of the many nutrients our body needs to protect itself against infection, explains Dr Sue Reeves, a registered nutritionist and head of undergraduate studies at Roehampton University. “It helps our immune systems work properly and is needed for healthy skin, the production of mucus (for mucus membranes, such as in the mouth) and eye health.”

We get our vitamin A not only by consuming it, but also by creating it in our bodies. To do that, we need beta-carotene. This pigment, which our liver converts into the body-loving vitamin, is abundant in winter's vibrantly coloured fruit and veg, says Sue. “Beta-carotene is a plant pigment found in orange, red and yellow fruits and vegetables. Good sources of beta-carotene include carrots, red peppers, sweet potato, apricots, mangoes and even green leafy vegetables such as spinach.”

That's as well as the likes of pumpkins, butternut squash (see recipe below), savoy cabbage, kale and brussels sprouts.

Of course, it is possible to have too much of a good thing. Official NHS guidelines state: ‘You should be able to get all the vitamin A you need by eating a varied and balanced diet. If you take a supplement that contains vitamin A, do not take too much because this could be harmful.’

Vitamin C is also key as part of an immune-supporting diet (as well as helping keep skin healthy), and you’ll find it in brassicas like broccoli, cauliflower and Brussels sprouts. 

2. They can contribute to energy levels and focus
Iron plays a huge part in giving us some get-up-and-go, which many of us find ourselves lacking – in the winter particularly. Without enough iron, there will be fewer red blood cells zipping around the body transporting oxygen to cells and muscles, which, unsurprisingly, can lead to fatigue.

This is another nutrient that many people in the UK – particularly pre-menopausal women – may not be getting enough of. Spinach, kale and broccoli are particularly good sources of this mineral (which also has a part to play in immune function), so fill up your basket with them this winter while they’re at their best.

Those same rich, leafy vegetables – along with cabbage – are also particularly rich in folate, which is vital for those red blood cells too (as well as being particularly important for women who are pregnant or trying to conceive).

3. They could help ward off serious diseases
As the NHS points out, including plenty of fibre-rich foods in your diet can reduce your risk of heart disease, stroke, type 2 diabetes and bowel cancer. It can also improve your blood pressure and cholesterol levels. Yet most of us (we're talking 90 percent) don’t consume enough fibre.

In the UK, adults eat about 20g of fibre a day, despite government guidelines stating we should be getting around 30g. It’s about quality as well as quantity, though. See, the thing with fibre is that there are lots of different types which come in different foods. So, to feel the benefits, we need to be getting fibre from lots of different sources.

The good news is that a whole array of cold-season veg comes packed with the stuff. In fact, cauliflower, broccoli, beetroot, potatoes (with the skin on), and Brussels sprouts are some of the most fibre-rich vegetables there are.

4. They’re versatile and good value
Buy produce when it’s in season, and you should get good quality, flavour and nutrients. That means hardy winter veg like chard, celeriac and turnips, along with all the other examples we’ve mentioned above, will be some of the best value foods on greengrocers’ shelves right now.

Plus, there is no limit to the number of ways these veggies can be prepped and enjoyed. As well as roasting and baking in the oven, you can put them in your slow cooker or air-fryer, or simply boil or steam them.

To retain all the vitamins and minerals in your veg, be careful not to overcook them or let them soak in water ahead of time, says registered nutritionist Sarah Jackson. “If you prefer boiling vegetables, keeping them out of water prior to cooking and cutting them into bigger chunks can preserve some of the nutrients.” This will ensure that the beneficial compounds they contain won’t leach out and get washed down the drain.

If you like your veg boiled, steaming could be a great alternative, as it gives a similar result while not allowing those nutrients a chance to escape.

Frying or stir-frying with a small amount of oil is another technique that can help make the most of a vegetable’s benefits. “Vitamin A and beta-carotene are fat soluble, which means they are more likely to be absorbed from food if they are cooked where fat is present.”

The above words have been taken from Susan's original article which you can read in full here

~ Butternut Squash Soup ~


This is a lovely recipe from Mary Berry, it's her easy butternut squash soup recipe, it is completely dairy-free! It has added red pepper and ginger and is deliciously smooth. Roasting the squash, rather than boiling it in a pan, really brings out the flavour in the soup. More details here

You will find a variety of articles and recipe ideas within this blog, but please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e., use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

36 comments:

Tom said...

...good things come at the end of the year.

Elephant's Child said...

Seasonal vegies are always a treat. They are at their delicious best, and economical too.

William Kendall said...

Good info!

Teresa said...

En casa solemos hacer puré de calabaza. Besos.

happyone said...

Sounds like great reasons to eat these veggies and they taste good too. :)

Miss Val's Creations said...

Fresh squashes are something I look forward to every autumn. Last week my husband made twice baked acorn squash with mashed potatoes mixed in them. Yummy. Although I wonder if all the baking removed the important nutrition!

J.P. Alexander said...

es una buena razón, gracias por el consejo. Te mando un beso.

Conniecrafter said...

I have been finding myself more tired here lately, I wonder if I am low in something, I sometimes wonder if it is all the stuff in the air with all the harvest going on, but maybe it is something I am not eating

Angie's Recipes said...

Pumpkins are my favourite cold season veggie.

Margaret D said...

Interesting read Jan.

aussie aNNie said...

This is fabulous! I always love your recipes x

OLga said...

Peccato che io odio il sapoe delle zucche!Ciao

Bleubeard and Elizabeth said...

A lovely vegan friendly recipe. Thanks for sharing it again. Mary Berry is a great chef.

Jo said...

I was going to say that I love winter veg, but I love summer veg too. It's all about eating seasonally, good things at all times of the year.

Phil Slade said...

It's sad that we recently lost our local greengrocer. Not enough people will pay for fresh fruit and veg or they prefer to buy supermarket stuff that isn't always the freshest.

eileeninmd said...

Great info and post, I love most veggies.
Thanks for sharing.
Take care, enjoy your day!

Francisco Manuel Carrajola Oliveira said...

Uma saborosa receita.
Um abraço e boa semana.

Andarilhar
Dedais de Francisco e Idalisa
Livros-Autografados

Jenn Jilks said...

Aren't they wonderful?!

Christine said...

Love the fall vegetables.

Ana Mínguez Corella said...

Great recipe... And good vegetables... Happy week...

Chatty Crone said...

Sometimes I forget that not only do veggies taste good they are good for you too!

Valerie-Jael said...

I made a wonderful veggie soup yesterday and shared it with a friend. Veggies are always my winter standby! Valerie

Lorrie said...

Winter vegetables are some of my favourites, so warming and filling. A good variety of food contributes to good health.

♥ Łucja-Maria ♥ said...

I love pumpkin soup and I make it a lot.
Greetings.

Carla from The River said...

We are a big fan of squash soup. I have three favorite squash soup recipes.

Snowbird said...

Really useful information, especially at this time of the year. That soup looks delicious!xxx

Sandra Cox said...

That's four good reasons for sure and butternut squash soup is delish. Thanks for sharing.

Magaly Guerrero said...

Delicious and good for us, what else can we ask for?

Sue said...

I really should eat more vegetables, I definitely need to boost my fibre intake. Take care and have a very happy week, Sue xx

Bob Bushell said...

The autumn is the great taste of Pumpkins, thanks Jan.

This N That said...

Interesting info..Thanks for sharing..

It's me said...

My favorite soup 🍀🍀🍀 do you know what is wrong with bloglovin? I can’t find you anymore in my list …and also my own blogs is gone 🙈 Leaf from me and Leaf happy week 🍀🐾💗🍀

Lowcarb team member said...

It's me said...
My favorite soup 🍀🍀🍀 do you know what is wrong with bloglovin? I can’t find you anymore in my list …and also my own blogs is gone 🙈 Leaf from me and Leaf happy week 🍀🐾💗🍀

Hello Ria (It's me)
I did also reply on your blog ...

You ask 'do you know what is wrong with bloglovin?'

Sorry I can't help you with this, as I've not used it.
However, I do have recollections that a few months ago bloggers were talking about changes being made to it.
Hopefully one or some of our other blogger friends will know more.

Take care

All the best Jan

gluten Free A_Z Blog said...

I often wonder if most people give any thought to how important the nutritional value of the food we eat is. I think most people eat foods that they love often disregarding the fat, the toxins, the calories etc. You have made some very good points and help educating on the value of many vegetables.

Jeanie said...

I love the fall veggies. They seem so "of the earth" to me, hearty and always delicious!

Hilly Nicolay said...

Pumpkin soup is delicious.

There are many delicious recipes on your site.

Greetings and all well,
Hilly