Seasonal Eating: Getting the Most Out of Winter Vegetables

Keeping on our theme this week of minimizing meals waste, at present we’re going to speak about seasonal consuming and getting probably the most out of the winter greens you’ll discover at your farmer’s market and grocery retailer this time of 12 months.

The statistics on meals waste are sobering, as mentioned yesterday. Reducing meals waste takes a multi-pronged strategy. Some of the issues you are able to do to waste much less meals and be extra sustainable within the kitchen embody:

• Prioritize the produce that’s seasonal in your area.
• Don’t purchase greater than you want.
• Learn the way to retailer meals accurately.
• Learn the way to protect meals should you gained’t eat it in time.
• Use the entire plant when doable. (Hint: All of the greens we’ll be mentioning at present have edible leaves!)
• Use meals scraps in broth, soups, smoothies.
• Compost what you don’t eat. (More on composting tomorrow!)

The week of Feb 21, 2022, Primal Kitchen is that includes methods to chop down on meals waste. Find meals waste info, waste discount suggestions, unique recipes, and sources from the Farmlink Project by signing up right here. All week, MDA can be that includes posts that may enable you get probably the most bang to your grocery finances and reduce meals waste in addition!

What Is Seasonal Eating?

Seasonal consuming means making an effort to purchase greens and fruits which might be naturally grown and harvested in a given local weather.

Technically, this may embody meals grown on the opposite aspect of the planet and flown or shipped 1000’s of miles to your native grocer—for instance, apples grown in Chile or New Zealand and despatched to New England in winter. They are in season within the area they had been grown, therefore “seasonal.”

Generally talking, although, once we speak about seasonal consuming, we now have extra regionally grown produce in thoughts. In-season, native vegatables and fruits are prone to be brisker and tastier by the point they make it to your plate, so that you’re extra apt to eat them. The much less they should journey, the much less probably they’re to spoil in transit, too, and so they’ll carry a smaller ecological footprint.

Another good thing about seasonal consuming is that it encourages you to diversify your eating regimen all year long. For these of us who worth selection, consuming based on the season means you effortlessly incorporate a various array of produce as you progress from hearty winter greens, cruciferous greens, and citrus fruits to summer time berries, tomatoes, cucumber, and zucchini to autumn’s apples and squashes.

Of course, your skill to purchase in-season and native produce relies upon very a lot on the place you reside. If you’re at present buried beneath toes of snow, you gained’t have the identical entry to regionally grown greens as somebody who lives in a hotter local weather. Gardening web sites and sources just like the USDA can let you know what grows properly in your space and past all year long.

As at all times, this can be a “don’t let perfect be the enemy of good” state of affairs. Eating seasonally is a superb purpose to attempt for, nevertheless it shouldn’t be annoying. It’s superior should you can take steps that permit you to lower your ecological footprint and meals waste. You additionally shouldn’t really feel unhealthy about utilizing frozen vegatables and fruits and contemporary produce from farther afield to spherical out your eating regimen when accessibility is a matter.

What Vegetables are in Season, and How Do I Use Winter Vegetables?

Late winter is the time to rejoice sulfur-rich cruciferous greens (aka Brassicas), strong leafy greens, and alliums (onion, garlic, leeks)! Although we’re specializing in greens at present, let’s not overlook the citrus fruits and persimmons that abound presently of 12 months, too.

(The specifics clearly rely on the place you’re positioned. I’m writing about winter greens now as a result of it’s winter within the northern hemisphere. Our associates under the equator are having fun with summer time’s bounties. Likewise, these greens are ones we generally develop in America. Your native harvest would possibly look totally different.)

Just a few notes on preserving greens:

There are extra suggestions for freezing greens coming tomorrow. For greens that may be frozen, the overall technique is:

• Bring a big pot of water to boil. Cut the vegetable into chunks or separate florets (broccoli and cauliflower).
• Place the greens in boiling water for 2 to 5 minutes, then switch instantly to an ice bathtub for a minute or two. (Check advisable occasions for the vegetable you want to freeze.)
• Drain and dry the greens in addition to doable.
• Place on a baking sheet in a single layer within the freezer.
• Once frozen, switch to an hermetic container, eradicating as a lot air as doable.

Root greens—beetroots, carrots, radishes, rutabaga, turnips, and the like—will also be packed in sand, sawdust, peat moss in a picket crate or plastic field. They will maintain that method for as much as six months if the crate is stored in a cool place like a storage or cellar. I’m not going to enter element about that technique right here, however that’s an choice you’ll be able to discover.

For extra details about the way to safely can greens and fruits, begin with the National Center for Home Food Preservation.

Dehydrating is another choice for a lot of vegatables and fruits, however at present we’ll concentrate on strategies that don’t want particular tools.

Now, with out additional ado, listed below are 18 of our favourite late-winter greens:

Arugula (aka Rocket)

Peppery leafy inexperienced within the Brassica household (a cousin of cabbage, Brussels sprouts, and broccoli). Usually eaten uncooked however will be cooked as properly.

How to retailer: Roll loosely in a skinny kitchen towel and place in an open meals storage bag or bin so moisture can escape. Keep within the crisper drawer and attempt to use inside three to 5 days.

How to protect: Arugula will be frozen like spinach, however the easiest way to protect arugula is to make a pesto or compound butter and freeze in particular person parts (an ice dice tray works properly for freezing pesto).

Try these recipes:

Asparagus

Comes in inexperienced, purple, and white varieties. Rich in Vitamin Ok, folate, and the prebiotic inulin, asparagus will be eaten uncooked or roasted, grilled, broiled, stir-fried, and extra.

How to retailer: Trim off the woody ends and retailer upright in a jar of water within the fridge. Eat inside 5 to seven days.

How to protect: Asparagus will be frozen, pickled, or canned.

Try these recipes:

Beets

Beets are in in the identical household as spinach and chard. Beetroots are available in quite a lot of sizes and colours and are scrumptious uncooked or cooked. Try spiral slicing them into veggie noodles, or use your dehydrator to make beet chips. And don’t toss the greens! Sauté the greens with garlic or add them to your subsequent stir-fry.

How to retailer: Separate the roots from the leaves. Roll the leaves loosely in a skinny kitchen towel and place in an open meals storage bag within the crisper drawer. Use inside a couple of days. Beetroots can hand around in the crisper drawer unfastened or in a storage bag for weeks.

How to protect: Beetroots will be pickled or canned. Roasted beets will also be frozen. Store in sand.

Try these recipes:

Bok Choy

Another member of the Brassica household, bok choy is mostly related to Chinese delicacies. Usually, the leaves and stalks are separated and added to soups or stir-fries.

How to retailer: Roll loosely in a skinny kitchen towel and place in an open meals storage bag. Keep within the crisper drawer and attempt to use inside a couple of days.

How to protect: Bok choy doesn’t protect properly. Try to eat it whereas it’s nonetheless contemporary.

Try these recipes:

Broccoli

You know you’ll be able to eat the florets and stalks, however should you’re fortunate sufficient to seek out broccoli with the leaves nonetheless hooked up, seize it. Chop the leaves and add them to your subsequent salad, stir-fry, or smoothie.

How to retailer: Make certain it’s dry, then retailer it in an unsealed storage bag within the crisper drawer. Eat inside three to 5 days.

How to protect: Freezing works greatest.

Try these recipes:

Brussels Sprouts

Brussels sprouts should have gotten a brand new publicist up to now decade, as a result of they went from being probably the most hated and maligned greens to showing on the appetizer menu of each hip restaurant and gastropub. This glow-up is properly deserved. Perfectly roasted Brussels sprouts are pure heaven.

How to retailer: If you could find Brussels sprouts nonetheless on the stalk, that is perfect. They will keep contemporary on the stalk for a pair weeks within the fridge. Otherwise, maintain Brussels sprouts in an unsealed or perforated storage bag within the crisper.

How to protect: Freeze, pickle, lacto-ferment.

Try these recipes:

Cabbage

Cabbages are available in quite a lot of shapes, sizes, and colours. They had been first domesticated 1000’s of years in the past and are the unique Brassicas from which all the opposite Brassicas on this record (arugula, bok choy, broccoli, Brussels sprouts, cauliflower, collard greens, kale, kohlrabi, radishes, rutabaga, turnips) derive.

How to retailer: Do not wash or reduce cabbage till you’re prepared to make use of it. Make certain cabbage is dry, then wrap in plastic. It will keep contemporary within the crisper drawer for a number of months.

How to protect: Ferment. Turn your cabbage into lacto-fermented sauerkraut or kimchi, and it will probably stay in your fridge for months. If you’ll be able to it, the warmth kills the useful micro organism that drive the fermentation course of, however you’ll be able to retailer canned sauerkraut safely for a number of years in a chilly cellar.

Try these recipes:

Carrots

Carrots in all probability gained’t enable you see higher, sadly, however they do comprise excessive ranges of vitamin A. When looking for carrots, search for ones with the leaves nonetheless hooked up and switch the leaves into pesto. Make certain you wash the leaves totally, as they lure a ton of dust.

How to retailer: Cut off the leaves simply above the carrot. Roll the leaves loosely in a skinny kitchen towel and place in an open meals storage bag. Store unwashed carrots in mesh or paper baggage to allow them to breathe. The leaves will maintain for a pair days within the crisper, whereas carrots will keep contemporary for a number of weeks, maybe even longer.

How to protect: Freeze, pickle, ferment. Store in sand.

Try these recipes:

Cauliflower

Ah, the ever present cauliflower. Thanks largely to the keto motion, cauliflower is having its heyday standing in for bread, pizza crust, rice, and potatoes. Is there something cauliflower can’t grow to be? (Yes, lots, nevertheless it’s nonetheless fairly darn versatile!)

How to retailer: Wrapped in plastic within the crisper, it is going to keep good for a number of weeks.

How to protect: Freeze, pickle, lacto-ferment.

Try these recipes:

Chard (aka Swiss Chard)

Packs tons of nutritional vitamins Ok and A, plus a good quantity of fiber. Both the stems and leaves will be eaten uncooked or cooked, as with all of the hearty greens.

How to retailer: Roll loosely in a skinny kitchen towel and place in an open meals storage bag. Keep within the crisper drawer and attempt to use inside a couple of days.

How to protect: Freeze the leaves. The stems will also be frozen, however the texture turns into unappealing.

Try these recipes:

Collard Greens

Most related to Southern cooking, particularly collards cooked low-and-slow with bacon or ham hocks. The leaves are sturdier than lettuce or chard, in order that they make substitute for tortillas, although some individuals discover uncooked collard greens to be bitter.

How to retailer: Roll loosely in a skinny kitchen towel and place in an open meals storage bag. Keep within the crisper drawer and attempt to use inside a couple of days.

How to protect: Trim off the robust stems, then freeze the leaves.

Try these recipes:

Fennel

Fennel is type of like if celery and licorice had a child. That sounds atrocious, however fennel bulb is totally scrumptious uncooked in salads paired with citrus fruits and avocado (each of that are in season within the winter) or roasted with a complete rooster. The stems and feathery fronds are edible, too!

How to retailer: Optionally separate the bulbs from the stems and fronds. Roll them loosely in a skinny kitchen towel and place in an open meals storage bag. Keep within the crisper drawer and attempt to use inside per week.

How to protect: Fennel bulbs will be frozen (quarter or slice first) or fermented. The fronds will be frozen as-is or made into pesto. Try pickling the stems.

Try these recipes:

Kale

Kale has exploded on the meals scene lately and divided us into two camps: kale lovers or kale haters. I discover that several types of kale work higher for various functions—curly kale massaged for salad or dehydrated into kale chips, lacinato sautéed with shallots and garlic, crimson the jack-of-all-trades.

How to retailer: Roll loosely in a skinny kitchen towel and place in an open meals storage bag. Try to make use of inside per week.

How to protect: As with different leafy greens, freezing is greatest.

Try these recipes:

Kohlrabi

Kohlrabi is a type of greens that you just may need seen within the retailer and thought, “What the heck is that?” It appears kind of like a cross between a turnip and a cabbage with leafy greens rising out the edges. Tastewise, it’s type of like a light turnip and is nice uncooked (thinly sliced or shredded) in salads. Alternatively, you’ll be able to roast it, sauté it, or use it recipes as an alternative choice to turnips, radishes, or rutabaga.

How to retailer: Separate the leaves from the bulb. Roll the leaves loosely in a skinny kitchen towel and place in an open meals storage bag within the crisper drawer. Use inside a couple of days. Toss the bulbs into the crisper unfastened or in an open or perforated storage bag. They’ll keep good for a couple of weeks.

How to protect: Kohlrabi bulbs will be frozen (reduce into small cubes first) or fermented into pickles or kraut.

Try these recipes:

Radishes

Many individuals have solely eaten radishes uncooked, however cooked, they will sub in for potatoes or different root greens like turnips or kohlrabi in lots of recipes. The leaves are additionally edible, however be sure to wash them very totally, lest you find yourself with a mouthful of soil.

How to retailer: Cut off the leaves simply above the bulb. Roll the leaves loosely in a skinny kitchen towel and place them in open meals storage baggage within the crisper drawer. Use the leaves inside two or three days.  Radishes will be saved the identical method, or maintain them in a jar of chilly water within the fridge, altering the water each few days. They will maintain for a pair weeks or extra.

How to protect: Lacto-fermenting, both on their very own or in one thing like kimchi. Store in sand.

Try these recipes:

Rutabaga

If you want turnips, you’ll love rutabaga, which is like turnip’s mellower, barely sweeter cousin.

How to retailer: Place in a storage bag within the crisper. They will keep good for a number of weeks.

How to protect: Freeze. Store in sand.

Try these recipes:

Turnips

Another Brassica with edible leaves and a flavorful, typically under-appreciated bulb (which is definitely a part of the stem, not a root per se). Although they are often eaten uncooked, cooking them will assist launch a number of the pure sweetness.

How to retailer: Separate the roots from the leaves. Roll the leaves loosely in a skinny kitchen towel and place in an open meals storage bag within the crisper drawer. Place the turnips within the crisper drawer unfastened or in a storage bag. They will keep good for a minimum of a pair weeks.

How to protect: Freeze. Store in sand.

Try these recipes:

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About the Author

Lindsay Taylor, Ph.D., is a senior author and group supervisor for Primal Nutrition, a licensed Primal Health Coach, and the co-author of three keto cookbooks.

As a author for Mark’s Daily Apple and the chief of the thriving Keto Reset and Primal Endurance communities, Lindsay’s job is to assist individuals study the whats, whys, and hows of main a health-focused life. Before becoming a member of the Primal group, she earned her grasp’s and Ph.D. in Social and Personality Psychology from the University of California, Berkeley, the place she additionally labored as a researcher and teacher.

Lindsay lives in Northern California together with her husband and two sports-obsessed sons. In her free time, she enjoys extremely operating, triathlon, tenting, and recreation nights. Follow alongside on Instagram @theusefuldish as Lindsay makes an attempt to juggle work, household, and endurance coaching, all whereas sustaining a wholesome steadiness and, most of all, having enjoyable in life. For extra information, go to lindsaytaylor.co.

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