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Nutrition from Winter Vegetables

18 Nov 2015

Seasonal vegetables not only tastes very fresh & tasty, but it also consists of essential elements to suit the body's requirements during that time of the year. In cold weather, our immune system needs more support to fight against any germs, for which nutrition from winter vegetables is very helpful.

During the winter months, there are certain vegetables that warm you up & are available in abundance.  So, change your diet for these months & enjoy these winter vegetables.

If you're a vegetarian, you can include healthy winter vegetables in your daily meal to stay fit in climatic change & people who like non-veg food can, of course, fulfill their quota of nutrients by consuming Eggs & Fish & along with regular meals. [You can Control your portion Size]

Know what to eat in Winter Season:



The innumerable health benefits of fenugreek made it to be counted among the healthiest foods. It contains protein, potassium, Vitamins A, B, B3, C, & E, & phytoestrogen.

Health Benefits:

  • It helps in lactation, breast enlargement,

  • Reducing menstrual pain, treating hormonal & reproductive disorders.

  • It helps in treating patients with diabetes & heart disease as it reduces the blood sugar levels & cholesterol.

  • It is also used to treat asthma, bronchitis, arthritis, skin problems, sore throats & gastrointestinal inflammation.

Can be used in:

Vegetable preparation, Thepla, Rice preparation & can be add in soup.



Mustard greens are low on calories & provide an excellent source of vitamins B1, B2, B6, C, E,  K, folic acid & minerals like calcium, carotenes, manganese, copper, magnesium, protein, potassium, & iron.

Health Benefits:

  • High content of anti-oxidants, they have anti-cancer effects.

  • They are good for heart disease & bone health.

  • They are also rich in fibre which aid in bowel movements, hence preventing & easing haemorrhoids & constipation.

  • They are helpful for women during menopause & pregnancy.

  • They also help in preventing arthritis, osteoporosis & anemia.

Can Be used:

Vegetables , Rice preparation, Raita,  stuffed Paratha etc..



Spinach is another important vegetable for our health in cool & dry weather. It is a super food loaded with tons of nutrients in a low-calorie package.

Health Benefits:

  • Strengthens Bone Health

  • Lowers Blood Pressure

  • Helps combat Iron Deficiencies

  • Prevents Constipation & similar issues

  • Help with Cancer, Heart Diseases, Diabetes & Asthma

  • Beneficial for Pregnant Women.

Can be used in:

Vegetable dishes & curries, Snacks, Rice preparations, Soups, parathas, Salad etc..



Carrot is a crunchy power food which contains a good amount of vitamins & nutrients such as vitamin A, B, B2, B3, C, D, E & K.

It has powerful health benefits too.

Health Benefits:

  • Carrot improves eyesight & prevents night blindness as it contains carotene.

  • It prevents cancer, diabetes & heart disease.

  • It is good for maintaining good skin, hair & nails

  • Regulating menstrual flow.

  • It can be used in treating obesity.

Can be used in:

Salads, Vegetable preparations, Rice preparations, Soup etc..



Belonging to the leguminous family, green peas are one of the most nourishing vegetables high in phytonutrients, vitamins, antioxidants & minerals.

Health Benefits:

  • Lowers cholesterol levels in the body.

  • Support for Blood Sugar Regulation

  • Antioxidant & Anti-Inflammatory Benefits

  • Green peas are good source of Vitamin C, B-complex vitamins, folate & phytosterols.

  • Weight watchers can include these green gems in their diet as they are low in calories & high in fiber content.

Can Be used in:

Vegetable dishes, Rice preparation, soup, can be added in tikkis & chaat etc..



Among the brassica family, Broccoli is known to be a hearty & tasty vegetable that is rich in loads of nutrients.

Health Benefits:

  • It prevents the thickening of arteries.

  • It can help fight heart disease & stroke.

  • Broccoli can help in preventing cancer.

  • It prevents cataracts.

  • Beta-carotene in broccoli strengthens the immune system along with minerals, like zinc & selenium.

  • Both calcium & vitamin K are present in broccoli in large amounts. They are important for bone health & the prevention of osteoporosis.

  • Broccoli is also rich in vitamin C & fibre.

Can be used:

Soup, Salad, Rice Preparation, Vegetable preparation.



White radish is packed with sodium, vitamins C,  potassium, phosphorus, as well as magnesium.

Health Benefits:

  • It is also low in calories.

  • It aids in maintaining muscle, nerve & bloodstream functions & keeps bones & teeth strong.

  • It helps in maintaining good skin, blood vessels & ligaments.

  • It helps stave off flu-like symptoms, cancer & coronary heart disease.

Can Be used:

Salad, Stuffed Paratha, Vegetable etc...



Beetroot is a vibrant & colorful veggie, which contains a variety of unique health-boosting nutrients that you may not be getting elsewhere. Plus, they're delicious!

Therefore, it is recommended to include veggies like Beetroots in the winter diet list.

Health Benefits:

  •  Contains Iron, Vitamins A, B6 & C & many invaluable minerals

  • Helps in the Liver Detoxification process.

  • Limits the possibility of Diabetes, Obesity & Heart Disease

  • Helps increase WBCs

  • Boosts our Immune system

  • Fight Inflammation

Can be used in:

 Vegetable dishes, Sandwiches, Salads, Pav Bhaji (as a colouring agent), Soup, Raita etc...



 Drumsticks are loaded with valuable minerals, healthy proteins & essential minerals making it a healthy food.

Health Benefits:

  • May help in increasing Breast Milk production for mothers

  • Good source of Vitamin A, C, Potassium & phosphorus.

  • Improves Digestion

  • Blood Purification properties

  • It eases respiratory problems

  • It purifies blood

Can be used in:

Vegetable dishes & curries like South Indian Sambar, Soup etc...



Brinjal or eggplant is a good source of nutrients like Fiber, manganese & Vitamin  B.

Health Benefits:

  • May prevent Cancer, Heart Disease & other Chronic Diseases

  • Controls Diabetes

  • Good for Weight Loss

  • Helps prevent Brain Damage

  • Good for Skin & Hair

Can be used in :

Vegetable dishes & curries, Starter varieties, Rice preparations[Southern regions, people also prepare Vangi Bhat (Spicy Rice dish], bharta, etc.



Yam can be a great source of  Carbohydrates during tough weather conditions. It is a rich source of vitamins like B complex, Vitamin C, minerals like potassium & copper & dietary fiber.

Health Benefits:

  • Beneficial for Digestion

  • High in Anti-oxidants

  • May reduce the risk of Heart Disease

  • Good source of quick energy

  • Good for Menopausal Women

  • Helpful in treating some Skin Diseases

  • Improves Blood Supply

  • Increases Cognitive Abilities

  • Relief from premenstrual syndrome

Can be used in:

Vegetable dishes & Starters etc...



Winter comes & you'll spot these sweet potatoes everywhere. Sweet potatoes are an excellent & inexpensive food item to gorge on. These orange-hued delights are loaded with fiber, beta-carotene, vitamins A, B6 & C, & Antioxidants. Plus, since they're fairly low on the glycemic index, they're great for filling up without getting weighed down.

Health Benefits:

  • Helps to prevent constipation.

  • Prevents heart attack

  • It helps in preventing flu viruses & common colds & also aids in the formation of blood cells.

  • Good source of magnesium, which fights against stress & helps in relaxation.

Can be used

Vegetable preparation, starter etc...



Garlic's natural heat promotes warmth throughout the body. Green garlic & other members of the onion family are rich in sulfur, which helps improve the digestion of protein/amino acids & has warming & purifying qualities. Green garlic is a good source of Calcium, Phosphorous, Selenium, Vitamin C, Vitamin B6 & Manganese.

Health Benefits:

  • Enhances circulation,

  • Toxin elimination & digestion.

  • The pulp of garlic can also be applied topically to reduce swelling & prevent infection.

  • Prevents cold & flu.

  • It acts as an antibiotic when administered both internally & externally on open wounds.

Can be used:

Salad, Vegetable preparation, Paratha, Raita, etc



As our previous generations used to say, you should always eat food that is available in the season. The changing of the seasons provides us with the unique opportunity to buy a variety of fantastic foods that are only available during that season. Seasonal foods offer a natural persity that we should take advantage of when eating holistically for our health.






  • Sweet potato- 1 cup
  • Onion- ¼ cup
  • Garlic- 1 clove, minced
  • Salt to taste
  • curry powder- ¼ tsp
  • chopped fresh parsley- 1 tbsp
  • freshly ground black pepper- ¼ tsp


 Step 1   Wash, pierce with a fork, & microwave the sweet potatoes until tender.

 Step 2   Peel the sweet potatoes & dice into ½  inch cubes.

 Step 3   Slice red onion thinly & place into a colander. Sprinkle the salt on the onion & let it sit in the colander for 30 minutes to drain. Squeeze onion to remove excess water, & add to the bowl with the potatoes. Mix in the garlic, lemon juice, curry powder, parsley & pepper, & chill until ready to serve.




  • Yams - 1 cup [cut into inch cubes]
  • 1 tsp olive oil
  • Onion - ¼ cup
  • Garlic- 2 cloves, minced
  • Salt pepper to taste
  • 1 tsp vinegar


 Step 1   Preheat an oven to 400 degrees F (200 degrees C). Toss the yams with olive oil in a bowl. Season to taste with salt & pepper, & arrange evenly onto a baking sheet.

 Step 2   Bake in the preheated oven until the yams are tender, 20 to 25 minutes. Cool to room temperature in the refrigerator.

 Step 3   Bake in the preheated oven until the yams are tender, 20 to 25 minutes. Cool to room temperature in the refrigerator.

 Step 4   Meanwhile, heat the olive oil in a vessel over medium heat. Cook & stir the onion & garlic until the onion has caramelized to a golden brown, about 15 minutes. Once all the ingredients have cooled, combine the yams,  vinegar, a bowl. Season to taste with salt & pepper, & gently stir to combine




  • Carrots diced - ½ cup
  • green peas- ½ cup
  • Oil- 1 tsp
  • Carom seeds[ ajwain] - 1 tsp
  • Coriander powder - 1 tsp
  • Turmeric- ¼ tsp
  • Salt to taste
  • Lemon juice - 1 tsp


 Step 1   Heat the oil in a saucepan, on medium heat. Add carom seeds.  The oil should not be very hot as the carom seeds will burn & lose their flavor.

 Step 2   Add whole red chilies & turmeric & stir for a few seconds.

 Step 3   Add carrots, green peas,  coriander powder, & salt.  Mix well.

 Step 4   Cover the pan & let it cook on medium heat for 10 minutes until the vegetables are tender. Stir occasionally. Turn off the heat when done.

 Step 5   Add the lemon juice & stir.

 Step 6   Serve hot.




  • 2 cloves of garlic, chopped
  • 1 tsp olive oil
  • 1 tablespoons diced onion
  • 1 inch of fresh ginger, peeled & chopped
  • 1 cup fresh broccoli, cut up
  • 1/2 cup fresh spinach leaves
  • 1 tablespoon celery, trimmed, chopped
  • A handful of fresh parsley, roughly chopped
  • Fresh water, as needed
  • Sea salt & ground pepper, to taste
  • Lemon or lime juice


Using a large soup pot, heat the olive oil over medium heat & stir in the garlic, onion, & ginger to season the oil. Add the broccoli, spinach, celery & parsley. Add just enough water to cover the vegetables. Remember the spinach will cook down quite a bit, so don't add too much water at first. You can always thin the soup later, if you need to. Bring to a high simmer, cover the pot, & reduce the heat to a medium simmer. Cook for fifteen minutes or so until the veggies are softened. Use an immersion blender to puree the soup.


Nutrition From Winter Vegetables: Balance Nutrition



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