Myth: I can’t eat fresh fruits and vegetables in the winter.

Answer: BUSTED!

Our choices for fresh fruits and vegetables are more limited in the winter but it is still possible to enjoy them!!

New guidelines from USDA recommend making half your plate fruits and vegetables. Buying fruits and vegetables that are in season will taste better and cost less. Now is the time to try new recipes and sample produce that you haven’t tried before. Here are some fruits and vegetables that taste great in the winter…

Fruits: D’Anjou Pears, Kiwi, Naval Oranges, Red Grapefruit and Tangerines.

Vegetables: Dark Greens, Beets, Broccoli, Butternut Squash, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Parsnips, Sweet Potatoes/Yams and Turnips.

Tips for incorporating more fruits and veggies in your diet during the winter:

• Find new ways to eat root vegetables (potatoes, beets, carrots, turnips, rutabagas and celery root). Root vegetables take on a tender deep flavor when cooked slowly. Add root vegetables to stews, use them as a hearty side dish or shred them to top on a salad.
• Winter greens are known for having a bitter taste but you can balance their flavor with cheese, pine nuts and walnuts.
• Fruits and vegetables are the original fast food. You don’t need a recipe to enjoy them…just wash and go!
• If you miss eating berries in the winter check out the frozen fruit section. Frozen berries, mango and cherries are perfect for making a smoothie, topping on cereal or mixing with other fresh fruit for a fruit salad.

For more ideas, check out the MU Extension publication Seasonal and Simple: A guide for enjoying fresh fruits and vegetables.

Contributors: Mary Keels, Dietetic Intern, MO DHSS & Denise Schmitz, M.A., R.D., Nutrition & Health Education Specialist, University of Missouri Extension, schmitzda@missouri.edu