Health Advocate Blog

Fruits and Vegetables: What’s in Season During Winter?

‘Tis the season for delicious fruits and veggies! There is more fresh, seasonal produce available than you may expect, and so many healthy options to choose from. Try these nutritious ideas that feature seasonal food as the star of the dish!


Tropical Fruit Salad: Peel and slice kiwi, papaya, and tangerines, all of which are currently in season. Mix in a bowl and enjoy!

Sweet Potato Pancakes with Apple-Walnut Topping: This twist on traditional pancakes is a hearty start to your day.

Veggie Omelet: Instead of filling your omelet with meat, go veggie! Add some diced cherry tomatoes, mushrooms, and leeks, all of which are in season year-round, plus some frozen spinach to your omelet. Not only will it be healthy, it’ll be colorful, too!


Pear Bistro Salad: Pears are in season, and they are a fun, fresh addition to any salad! The walnuts and chicken breast in this salad provide protein, which can help you feel fuller.

Sweet Potato-Pear Soup: Sweet potatoes aren’t just for Thanksgiving dinner! Try them in this hearty, delicious soup that can perfectly complement a turkey sandwich or a salad.

Very Veggie Snack Pizza: These mini pizzas feature carrots, which are in season year-round, plus frozen broccoli. Use cherry tomatoes and whole grain English muffins.


Mushroom Bruschetta:This appetizer, featuring seasonal mushrooms, is a savory start to your meal.

Spaghetti (Squash) and Meatballs: Instead of using pasta for this dish, try using spaghetti squash! Here’s how to cook it.Top with your favorite tomato sauce and meatballs. For healthier meatballs, make them from turkey or lean ground beef.

Mushroom Steak Fajitas:This colorful meal features lots of vegetables, and the ones that aren’t in season, you can buy frozen. If you’re not a fan of red meat, swap out the steak for chicken.

Salmon Burgers and Sweet Potato Oven Fries: A healthier twist on a traditional burger ‘n fries meal! The salmon is a heart-healthy entrée, and the baked sweet potato wedges are healthier than their fried counterparts. Be sure to serve the salmon burger on a whole grain bun.

Some suggestions for healthy side dishes include Squash with Pecans and Cranberries and Maple-Glazed Turnips.

A few tips:

  • If a veggie or fruit you want to use is not in season, instead of using the fresh version, buy it frozen or canned in its own juice.
  • Avoid buying fruits and vegetables that have added sugar, are in syrup, or are mixed with buttery or creamy sauces.
  • Some canned vegetables (such as potatoes and tomatoes) are high in sodium. Look for low-salt or low-sodium versions whenever possible.

Looking for more healthy meal ideas or ways to enjoy seasonal produce? If you are a Health Advocate member with access to the Wellness Coaching program, call your Wellness Coach today for more great nutrition tips!