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Winter doesn’t scream “fresh produce,” but there are actually a surprising number of veggie options grown right here in Washington state. You should be able to find them on your grocery store shelves or at your local farmers market, hopefully inspiring your next meal.
“Winter feels like the perfect time to slow down in the kitchen, try new recipes and let something simmer away on the stove,” says Amanda Li, a registered dietitian nutritionist at UW Medical Center – Montlake.
Here are some favorite winter vegetables along with recipes to use them in.
Beets
Beet roots and their leaves are edible, though the roots are the most nutritious: they’re full of folate, manganese and betalains, the latter of which is an antioxidant that makes beets red. They also contain nitrates, which are necessary for good circulation, healthy blood pressure and exercise endurance.
Recipe inspo: Chocolate beet cupcakes
Brussels sprouts
Brussels sprouts are related to cabbages, and they contain vitamins C and K, fiber and antioxidants needed for immunity, bone strength and overall cell health.
“Like other cruciferous vegetables, they contain unique phytonutrients such as sulforaphane, which has been studied for its potential cancer-protective effects,” Li says.
Recipe inspo: Brussels sprout pasta
Carrots
Carrots are orange because they are abundant in beta carotene, an antioxidant that converts into vitamin A in the body. Vitamin A is necessary for healthy eyes and skin and a robust immune system. Try roasting carrots to bring out their sweet side.
Recipe inspo: Roasted carrot salad
Celery root
Celery root, aka celeriac, is a bit weird looking on the outside but tender inside and full of vitamins C and K, phosphorous and fiber, nutrients needed for immunity, bone health, energy metabolism and gut health.
Recipe inspo: Celery root and potato soup
Chard
Rainbow chard comes in many colors, but it’s all healthy and contains vitamins A, C and K, plus magnesium, potassium and iron; these nutrients are essential for bone health, good circulation and a healthy immune system.
Recipe inspo: Black-eyed pea, chard and farro soup
Kale
Kale is a “nutrient powerhouse” according to Li. It contains vitamins A, B6, C and K as well as folate, fiber, carotenoids and manganese. Regularly eating dark, leafy green vegetables like kale may also help support your immune system, regulate blood pressure and lower cancer risk.
Recipe inspo: Kale and quinoa tabbouleh
Mizuna
The lesser-known but definitely not lesser mizuna, aka Japanese mustard greens, is a peppery-tasting leafy green similar to arugula.
“Historically grown in Japan, it’s traditionally enjoyed cooked — pickled, stir-fried, simmered or added to hot pot dishes,” Li says.
Try it raw in a salad, too. It’s rich in vitamins A and C as well as antioxidants that boost your immune system and protect cell damage.
Recipe inspo: Lentils with wild greens
Potatoes
Potatoes are one of the best sources of potassium, an electrolyte your body needs for nerve and muscle function plus heartbeat regularity. Potatoes also contain vitamins B6 and C and plenty of fiber (especially when you eat the skin).
“Fun fact: when cooked and cooled, potatoes develop resistant starch, which supports gut health,” Li says.
Recipe inspo: Green bean and potato salad with walnut pesto
Pumpkin
Pumpkin, like carrots, is rich in beta-carotene, which protects against oxidative stress that can contribute to chronic medical conditions. Just a cup of pumpkin contains twice your daily vitamin A needs. If your experience of preparing pumpkin is limited to carving jack-o-lantern faces, use canned pumpkin — it’s just as nutritious.
Recipe inspo: Pumpkin oatmeal
Sunchokes
Sunchokes, aka Jerusalem artichokes, are root vegetables rich in inulin, a type of prebiotic fiber that’s great for your gut bacteria (and may help with constipation).
“Just a heads-up: Eating too many at once can cause gas or bloating, so start with smaller portions,” Li says.
Recipe inspo: Salmon Al Cartoccio
Sweet potatoes
Sweet potatoes are full of vitamin A as well as fiber and potassium. Because of their sweetness, they are great added to baked goods or breakfasts.
Recipe inspo: Baked sweet potato
Winter squash
Acorn, butternut, hubbard, kabocha and spaghetti squashes are some of the more well-known types of winter squash. They’re all nutrient-dense with beta-carotene, vitamin C, fiber and potassium — nutrients that are needed for immunity, healthy skin, and good heart function and digestion.
Li likes to roast acorn squash, puree or make soup with butternut squash, add hubbard squash to baked goods or stews, make noodles from spaghetti squash and braise kabocha squash.
Recipe inspo: Winter squash risotto
Quick and easy veggie options for shorter days
“If the produce aisle looks a little lackluster in the colder months, you still have options,” Li says.
These options also save prep and cooking time, which makes all the difference when the sun sets at 4 p.m. and you don’t have the energy to cook a fancy meal.
Some of her favorites include:
- Frozen: Fruits and veggies are flash-frozen at peak freshness, so there’s no loss of nutrients.
- Canned: Look for canned fruit in 100% juice or canned veggies with less sodium.
- Dried: Look for options without added sugar or salt.
- Fermented and pickled: Options like kimchi and sauerkraut are flavorful and full of gut-friendly probiotics.
- Cold storage: Potatoes, winter squash, carrots, onions, beets and cabbage can last for months in cold storage.
Another strategy if you’re feeling less than inspired but still want a homemade meal? Recruit your friends to help.
“I find cooking in the winter so much more enjoyable when I make it social,” Li says. “Sometimes that means hosting coordinated dinners with friends — either cooking together in the kitchen or organizing a potluck. The best part is that each person only has to make one recipe, but together we enjoy a whole meal with lots of variety.”
