It is winter already! It is the time of the year when we witness how the days get shorter and the temperatures gets colder. Not only that, but we notice the variety of fresh vegetables that appear in this cold season. The winter season is perfect for growing certain types of nutrient-rich vegetables because they contain higher amounts of sugar that allow them to survive and thrive in low temperatures.
Growing and eating winter vegetables is also good for the environment since they can grow locally, reducing the need for transportation and storage. On top of this, they are less expensive than out-of-season produce that needs to be imported. Let’s explore more about Australian cold-season vegetables and share tips on how to grow and enjoy them.
| Winter Vegetables | ||
| There are many root vegetables and leafy greens that grow in Australia’s winter season. These include, but are not limited to cauliflower, carrots, cabbage, and celery. These vegetables are packed with many nutritious benefits like essential vitamins, minerals, and fibres for a healthy gut. | ||
| Type | Benefits | Cooking tips |
| Cauliflower | Cauliflower is a delicious and nutrient-dense vegetable. It contains a high amount of fibres, several vitamins, and minerals including: – Vitamin C – Vitamin K – Choline – Potassium – Anti-inflammatory effects, help in the prevention of chronic diseases like arthritis and heart disease. – Anti-aging properties – High fiber content, promoting weight management by increasing feelings of fullness and regulating blood sugar levels. | Cauliflower is a versatile vegetable that can be cooked and featured in different types of recipes. Ways to enjoy eating it: – Roasting – Grilling – Steaming – Boiling – Mashing – Using it as a gluten-free alternative to traditional flour in pizza crusts of bread. |
| Gardening tips for cauliflowers: – Start cauliflower seeds in trays during summer (January- February) and transport them later into the garden, allowing them enough time to grow before the weather gets colder. – Choose a sunny location in your garden for planting cauliflower. – Keep the soil evenly moist by providing consistent water to the plants. | ||
| Carrot | Carrots are a nutritious and popular root vegetable. They are known for their bright orange colour, and they can also be found in other colours such as purple, red, white, and yellow. Carrots are an excellent source of several vitamins and minerals like: – Beta-carotene, which is converted into vitamin A in the body and is important for maintaining healthy vision, skin, and immune function – Vitamin K – Vitamin C – Potassium – CalciumIron | Carrot can be roasted, steamed, or boiled, as it is a versatile vegetable that can be enjoyed in various ways: – Raw: enjoy carrots as a crunchy snack or add them to salads. – Cooked: combine carrots in soups, stir-fries, and other cooked dishes. – Juices: enjoy refreshing carrot juices on their own or mix them with orange or beetroots for added flavour and nutritional benefits. – Baked Goods: use carrots as a natural sweetener in cakes. |
| Gardening tips for carrots: – Carrot seeds can be sown in Australia during the period of January to May, when the soil temperatures range from 8 to 30°C. – Carrots can be harvested 12–18 weeks after sowing. – Carrots need regular watering to keep the soil evenly moist. | ||
| Cabbage | Cabbage is a leafy green vegetable from the Brassica family. It is a nutritious vegetable that offers many benefits, including: – Contains vitamins, minerals, and antioxidants. – Has high fibre content that supports a healthy digestive system. – Contains compounds with anti-inflammatory effects. – Helps control blood pressure and lower bad cholesterol levels in the blood. – Rich in vitamin C, it supports a strong immune system. – Contains antioxidants that contribute to healthy skin and vision. | Cabbage serving ideas: – Raw: shred for salads or use as wraps. – Cooked: boil, steam, sauté, or stir-fry. – Fermented: make kimchi for a sour and probiotic-rich option. – Stuffed: fill the leaves with savoury fillings. – Coleslaw: mix shredded cabbage with a creamy dressing and other vegetables. – Stir-fry addition: add sliced or shredded cabbage to stir-fries. – Pickled cabbage. |
| Gardening tips for cabbage: – Cabbage grows in cool weather like autumn, winter, and early spring. – Select a location in your garden that is sunny and has well-drained soil. – Cabbage can be harvested in as little as 12 weeks for early maturing types, while later maturing plants may take up to 15-20 weeks. | ||
| Celery | Celery is a plant that grows in wetlands and belongs to the same family as carrots and parsley. Celery has a mild, earthy, and somewhat spicy taste. Health benefits of celery include: – Supports heart health: the minerals and antioxidants in celery protect the circulatory system, minimising the risk of heart disease. – Improves digestion: the fibre component of celery helps healthy digestion and may protect against stomach ulcers. – Anti-inflammatory properties: the compounds in celery help reduce inflammation, benefiting those with conditions like arthritis. – Blood sugar control. | Celery is a versatile vegetable that can be enjoyed in various ways: – Salads: add it to salads to provide a refreshing crunch and flavour. – Soups and stews: Add celery to soups and stews to enhance the taste and texture of the dish. – Raw snacks: enjoy celery as a raw snack, perfect for dipping with hummus or other healthy spreads. – Juices and smoothies: Mix celery with other fruits and vegetables for nutritious juices and smoothies. |
| Gardening tips for celery: – Celery is a cool-season crop and best grown in spring and fall to avoid the extreme heat and cold. – Celery requires a sunny location with deep and fertile soil to grow. – Celery seed takes around 2-3 weeks to start growing.Keep celery consistently moist | ||
We hope you enjoy these delicious and nutritious seasonal vegetables and make them a regular part of your meals. By introducing these vegetables into your diet, you will not only improve the taste of your food, but you will also provide important nutrients and health benefits to your loved ones.
– Zainab (Health promotion student, Baker Institute) 🌱
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