Top 10 Nutritious Fruits and Veggies to Enjoy This Fall and Winter in Utah

As the colder months draw near, many people worry about the scarcity of fresh fruits and vegetables. Yet, Utah is home to a variety of nutritious produce that can brighten up your plate during fall and winter. These seasonal options are not only delicious but can also play a significant role in keeping your diet healthy and vibrant. In this blog post, we will highlight the top ten fruits and vegetables available during these months, focusing on their nutrients and benefits. You’ll also find creative ideas on how to incorporate these natural foods into your daily meals.

A colorful assortment of fall and winter produce

1. Apples

Apples are the stars of fall. With over 7,500 varieties grown worldwide, they are rich in fiber and vitamin C. One medium-sized apple provides about 14% of your daily fiber needs, which supports digestive health and boosts immunity.

How to Enjoy: Slice apples for a quick snack, toss them in salads for a crunchy texture, or bake with cinnamon for a warm, comforting dessert.

2. Carrots

Carrots are a versatile root vegetable that thrives in cooler climates. Packed with beta-carotene, they convert to vitamin A in the body, which is crucial for good vision and immune function. A serving of carrots (about 128 grams) can provide over 200% of the daily recommended intake of vitamin A.

How to Enjoy: Dip raw carrots in hummus, roast with herbs for a side dish, or cube and add to hearty soups for additional nutrition.

3. Squash

Winter squash, including zucchini, yellow, spaghetti, butternut, acorn and even PUMPKIN, are abundant from fall through winter in Utah. They are loaded with vitamins A and C, potassium, and fiber. For instance, one cup of cooked butternut squash contains over 400% of the daily value for vitamin A.

How to Enjoy: Roast squash pieces for a sweet treat, mash them as a side dish, or blend them into soups for a creamy texture.

4. Kale

Kale is a hardy leafy green that can withstand frost, making it an excellent pick for winter. It is filled with vitamins K, A, and C, plus a host of antioxidants. Just one cup of cooked kale provides over 1000% of the daily value for vitamin K, which supports bone health.

How to Enjoy: Include kale in fresh salads, blend it into smoothies, or sauté with garlic for a flavorful side dish.

5. Beets

Beets are vibrant root vegetables that offer a wealth of nutrients. They are high in folate, manganese, and nitrates, helping improve blood flow. A cup of cooked beets contains about 22% of the recommended daily intake for folate.

How to Enjoy: Roast whole beets, add them to salads for color, or juice them for a healthy drink rich in antioxidants.

A winter vegetable garden showcasing kale and carrots

6. Brussels Sprouts

Brussels sprouts are a cruciferous vegetable available in the colder months. They are notably high in vitamins C and K, along with fiber and various antioxidants. Just one cup of cooked Brussels sprouts can provide around 124% of your daily vitamin K needs.

How to Enjoy: Roast with olive oil and balsamic vinegar for a delicious bite, or sauté briefly with garlic for a tasty side.

7. Pears

Falling right in line with the season, pears are juicy fruits packed with dietary fiber and vitamin C. A medium pear provides around 6 grams of fiber, which can support digestive health.

How to Enjoy: Fresh pears can be a quick snack, sliced in salads, or poached in spices for a warm dessert.

8. Sweet Potatoes

Sweet potatoes are a nutrient-dense root vegetable available throughout fall and winter. They are an excellent source of vitamins A and C, fiber, and potassium. A typical sweet potato contains about 400% of the daily requirement for vitamin A.

How to Enjoy: Bake them for a crispy skin, mash them with a little butter and cinnamon, or incorporate them into soups and stews for added flavor.

9. Cabbage

Cabbage is a hardy vegetable that remains fresh into the colder months. It is low in calories and high in vitamins C and K, with one cup of raw cabbage providing about 85% of your daily vitamin C.

How to Enjoy: Use cabbage in salads, stir-fries, or ferment it into sauerkraut for a gut-friendly probiotic boost.

10. Radishes

Radishes are crunchy root vegetables that add a delightful zing to your meals. Low in calories and packed with vitamin C, they can quickly enhance your diet.

How to Enjoy: Slice them into salads, roast them to bring out their sweetness, or enjoy raw for a refreshing snack.

A high angle view of seasonal fruits and vegetables on a wooden table

Embrace Seasonal Produce

Even though winter may limit options, there are still plenty of nutritious choices in Utah. By incorporating these top ten fruits and vegetables into your diet, you can stay healthy and energized during the colder months.

Explore different ways to enjoy these options to savor what nature has to offer. Eating a variety of produce supports health and promotes a happier, more balanced lifestyle.

So this season, embrace the bounty of nutritious produce available to you!

Disclaimer: This information is not intended to be medical advice.