Root vegetables are a winter staple, growing underground while the weather above is cold and bleak. Carrots, parsnips, turnips, beetroot, and sweet potatoes are the stars of this season. Packed with fibre, vitamins, and minerals, they’re super nutritious and bring vibrant colour to your winter dishes.

Root veggies are loaded with antioxidants like beta-carotene in carrots that help eye health and boost immunity. Beetroot has nitrates that enhance blood flow and improve heart health. Sweet potatoes are rich in Vitamin A, which is great for skin and vision, and have a lower GI than white potatoes.

Roast a mix of root vegetables with some ricotta and toss with honey-roasted cashews and quinoa for this delicious salad. Blend cooked sweet potatoes into soups for a creamy texture or whip up some beetroot hummus with beetroot and chickpeas for a healthy and vibrant snack. These apple, carrot and walnut muffins are a healthy way to add a hint of sweetness to your morning.

Cabbages and their cousins, Brussels sprouts, kale, and cauliflower shine in the cold months with their hardy nature, and flavours which can be sweet, spicy, creamy or crunchy depending on the way they’re cooked – and they’re a nutritional powerhouse. Don’t forget the lesser-known members of the family too – bok choy, daikon radish, turnips and rocket are all brassicas.

High in Vitamin C, all brassicas are great for the immune system and their high fibre content aids digestion. They’re rich in glucosinolates, which have been linked to a reduced risk of certain cancers, including breast, prostate, and colon cancer. 

Shred cabbage for a crisp winter slaw, braise it with bacon or speck for a warming side dish, or try this quick kraut if you love the pickled flavour of sauerkraut. Roast Brussels sprouts with a drizzle of honey and mustard to caramelized them. Kale can be blended into smoothies or turned into crispy chips with a touch of olive oil and sea salt.

On dull winter days, citrus fruits like oranges, grapefruits, lemons, and mandarins bring a welcome splash of colour and a refreshing tang, not to mention a great vitamin C boost, just when you need it.

Not only are citrus fruits high in Vitamin C, boosting the immune system and promoting collagen production for healthy skin, but they also contain flavonoids that support heart health and reduce inflammation.

Squeeze fresh lemon juice over roasted veggies to brighten their flavour. Make a zesty orange vinaigrette for salads or fish, or a citrus glaze for roast chicken. Add grapefruit segments to salads for a tangy contrast and enjoy mandarins as a perfect lunchbox snack. This vibrant Orange Polenta Upside Down Cake showcases sunny orange slices.

Winter greens like spinach and Swiss chard thrive in cooler temperatures, offering tender leaves to boost the vitamin content of a winter dish.

Leafy greens are loaded with iron, calcium, and folate, excellent for bone health and energy levels. Spinach contains lutein for eye health, while Swiss chard provides magnesium which assists muscle function.

Wilt handfuls of spinach into soups and stews for added nutrients. Sauté leafy greens with garlic and chili for a flavourful side dish, revisit cheesy Creamed Spinach and wizz up some spinach into a pesto to refresh pasta dishes. Or bring it all together with this Beetroot, Orange and Spinach Salad with Sesame Crusted Tofu.