Top 10 Superfoods – Harvesting New Ideas for the Cold Weather

Top 10 Superfoods Cold Weather Food Ideas

This list of top 10 superfoods was created with autumn in mind. It is harvest time for all these good cold weather foods.

With the changing of the seasons, the celestial bodies are shifting, and our personal bodies need to do some adjusting as well to prepare for shorter days and lower temperatures.

Look at the bright, sunny side, even if there will be less sun: fall is a fabulous time to cook super-nutritious, heart-warming, calorie and immune boosting superfoods. With fresh harvesting taking place this time of year, you can't go wrong!

Our Top 10 Superfoods for Cold Weather

1. Brussels sprouts

Brussel Sprouts are a good cold weather food
Fresh Cooked Brussel Sprouts

Made the correct way, these veggies taste divine. They have a mild, somewhat bitter taste, so combine them with tangy or savory sauces, like balsamic vinegar.

Health benefits include:

  • 1/2 cup contains more than your DRI of vitamin K
  • Very good source of folate
  • Good source of iron

Harvest season: September–March

2. Pears

Pears are harvested in the fall
Sweet and Hardy Pears in the Fall

The sweet and juicy taste makes this fruit a crowd-pleaser. Cooking can really bring out their fabulous flavor, so try them baked or poached.

Health benefits include:

  • Good source of vitamin C and copper
  • 4 grams of fiber per serving

Harvest season: August–February

3. Cauliflower

Cauliflower is a super packed food

The sweet, slightly nutty flavor of cauliflower is perfect for winter side dishes. It's wonderful steamed, but it can also be blended to create a mashed potato-like texture or pureed into soup.

Health benefits include:

  • Compounds that may help to prevent cancer
  • Phytonutrients may lower cholesterol
  • Excellent source of vitamin C

Harvest season: September–June

4. Squash

Winter Squash is good food to store
Winter Squash

Unlike summer squash, winter squash has a fine texture and a slightly sweet flavor. Because of its thick skin, it can be stored for months. It tastes best with other fall flavorings, like cinnamon and ginger.

Health benefits include:

  • Contains omega-3 fatty acids
  • Excellent source of vitamin A

Harvest season: October–February

5. Pumpkin

Pumpkin good idea for cold weather food
Pumpkin always reminds of Fall

A type of winter squash, pumpkin can be used for much more than jack-o'-lanterns. Its sweet taste and moist texture make it ideal for pies, cakes, and even pudding!

Health benefits include:

  • Rich in potassium
  • More than 20% of your DRI of fiber
  • Good source of B vitamins

Harvest season: October–February

6. Sweet potatoes

Sweet potatoes good source of calories
Sweet potatoes are tasty and hardy!

These veggies are for much more than Thanksgiving casseroles. More nutritionally dense than their white-potato counterparts, try roasting them—they'll taste delicious, and you may maintain more vitamins than boiling.

Health benefits include:

  • Excellent source of vitamin A
  • Good source of iron
  • Anti-inflammatory benefits

Harvest season: September–December

7. Pomegranates

Pomegranates are harvested in the fall
Pomegranates are one of my favorite superfoods!

This slightly sour fruit has gotten a lot of press as an antioxidant powerhouse. The juice provides a tangy base for marinades, and the seeds can be tossed into salads to amp up the flavor.

Health benefits include:

  • A UCLA study showed pomegranate juice has higher antioxidant levels than red wine
  • Good source of vitamin C and folate

Harvest season: August–December

8. Dates

Dates are packed with calories for cold weather
Who can resist a sweet and tasty date?

This Middle Eastern favorite is a sweet fruit that is perfect braised in stews, chopped up in desserts, or stuffed with cream cheese or almonds.

Health benefits include:

  • Low in fat
  • Good source of fiber
  • Good source of potassium

Harvest season: September–December

9. Kiwi

Kiwi is full of nutrients for strong immunity
Kiwi is like a fruit dressed for the winter.

Use this sweet fruit to add a tropical flavor to your recipes. It's great mixed with strawberries, cantaloupe, or oranges and can be combined with pineapple to make a tangy chutney.

Health benefits include:

  • More vitamin C than an orange
  • Good source of potassium and copper

Harvest season: September–March

10. Grapefruit

Grapefruit is a bitter-sweat superfood
Grapefruit is packed with vitamins to fight the cold

The signature tartness of grapefruit provides a contrast to other citrus fruit. Add it to mixed greens, combine it with avocado and shrimp, or enjoy a fresh glass of its antioxidant-rich juice.

Health benefits include:

  • More than 75% of your daily recommended intake (DRI) of vitamin C
  • Good source of lycopene
  • Contains pectin, which has been shown to lower cholesterol

Harvest season: September–April

And that's a wrap?

Wait, do you have some good cold weather food ideas?

Maybe a recipe using one of our top 10 superfoods for cold weather?

Share your ideas with the world on Twitter, Instagram or Facebook!

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