Embrace the Seasons: A Guide to Eating with Nature

Why Seasonal Eating?

Seasonal eating means enjoying fruits and vegetables at their peak, when they're freshest, most flavorful, and often most nutritious. Eating seasonally supports local farmers, reduces your carbon footprint, and helps you connect with the year's natural rhythms.

What's in Season?

Each season brings its own bounty. In spring, look for tender greens, asparagus, and strawberries. Summer brings an abundance of tomatoes, zucchini, and berries. Autumn is the time for root vegetables, pumpkins, and apples, while winter offers hearty greens, citrus fruits, and squash.

Benefits of Seasonal Eating

• Better Taste: Seasonal produce is harvested at its peak, ensuring optimal flavor and freshness.

• Nutrient Density: Fruits and vegetables grown in season often contain more nutrients.

• Environmental Impact: Choosing seasonal produce reduces the need for long-distance transportation and energy-intensive storage, benefiting the environment.
  
  

Winter Recipes to Keep You Nourished

As winter settles in, it’s the perfect time to embrace warm, comforting dishes that highlight seasonal ingredients. Here are some ideas for morning, afternoon, and dinner recipes to keep you satisfied and healthy all winter long

Winter Morning Recipes

1. Warm Apple Cinnamon Oatmeal

   • Servings: 2

   • Portions: 1 cup (240ml) cooked oatmeal per serving, with 1/2 an apple and 1 tablespoon of chopped walnuts each.

   • Description: Start your day with a warm bowl of apple cinnamon oatmeal topped with fresh apple slices and walnuts, offering a comforting blend of flavours and omega-3s from the nuts.

2. Spiced Pear Smoothie

   • Servings: 2

   • Portions: 12 ounces (355ml) per serving.

   • Description: Blend ripe pears with spinach, fresh ginger, chia seeds, and almond milk for a refreshing yet warming smoothie to energize your morning.

3. Sweet Potato and Kale Frittata

   • Servings: 4

   • Portions: 1/4 of a 9-inch (23cm) frittata per serving.

   • Description: Sauté diced sweet potatoes and kale in olive oil, then add beaten eggs for a protein-rich breakfast that’s both hearty and
     nutritious.
     

Winter Afternoon Recipes

1. Roasted Butternut Squash Soup

   • Servings: 4

   • Portions: 1 1/2 cups (360ml) per serving.

   • Description: Enjoy a creamy bowl of roasted butternut squash soup, garnished with a swirl of coconut milk and pumpkin seeds for a nourishing, flavour-packed lunch.

2. Quinoa and Roasted Veggie Salad

   • Servings: 2

   • Portions: 2 cups (about 300g) of salad per serving.

   • Description: Toss cooked quinoa with roasted Brussels sprouts, carrots, and beets. Add pomegranate seeds and a balsamic vinaigrette for a satisfying and colorful salad.

3. Mushroom and Barley Risotto

   • Servings: 4

   • Portions: 1 cup (180g) of risotto per serving.

   • Description: Sauté mushrooms with garlic and thyme, then stir in barley and a splash of white wine for a hearty, winter-perfect risotto.
     

Winter Dinner Recipes

1. Spaghetti Squash with Lentil Marinara

   • Servings: 4

   • Portions: 1 cup (about 150g) of spaghetti squash topped with 1/2 cup (120ml) of lentil marinara per serving.

   • Description: A warming dish of spaghetti squash topped with a rich lentil marinara sauce, combining winter comfort with nutritious ingredients.

2. Braised Cabbage and White Bean Stew

   • Servings: 4

   • Portions: 1 1/2 cups (360ml) per serving.

   • Description: Braise cabbage with white beans, carrots, and vegetable broth. This stew, seasoned with smoked paprika, offers a hearty and satisfying end to your day.

3. Baked Cod with Citrus and Fennel

   • Servings: 4

   • Portions: One 6-ounce (170g) cod fillet with 1/2 cup (75g) of fennel and citrus per serving.

   • Description: A tender cod fillet baked over a bed of fennel and orange slices, drizzled with olive oil and served with winter greens for a light yet nourishing dinner.