Winter Fruits and Veggies

"They all wait for You
    To give them their food in due season.
You give to them, they gather it up;
    You open Your hand, they are satisfied with good."  --Psalm 104:27-28

Summer harvest is the time most gardeners look forward to the most, because of the variety of fruits and vegetables that are coming to the table from the garden.

Fewer foods are in season during the winter than in summer, and the farmers markets and produce sections in the supermarkets reflect this. However, winter boasts some surprising healthful foods in season, which usually means saving a little money when we buy them. Here are some of the standouts:

Dark leafy greens, such as kale, chard and collards, thrive in the chill of winter. In fact, kale and collards taste better after a frost. These greens are rich in vitamins A, C and K. Collards, mustard greens and escarole also provide folate.

Citrus fruits--lemons, limes, oranges and grapefruit--are at their best in the winter. Citrus fruits are loaded with vitamin C--one medium orange provides your daily recommended dose. Citrus fruits are also rich in flavonoids, predominantly hesperidin, which is claimed to boost HDL cholesterol and lower LDL cholesterol and triglycerides.

Potatoes sometimes get thrown into the same category as white rice or white bread, however, potatoes are a whole food containing several beneficial nutrients. They haven't been stripped of healthful nutrients like white rice, white bread, and other processed starches. They're an excellent source of vitamins C and B6, purported immunity boosters. They also provide folate and fiber. The purple potatoes are rich in anthocyanins, antioxidants linked to lower cancer and heart disease rates.

Finally, there are the winter squashes--butternut, acorn, delicata and spaghetti--all excellent choices in the winter, low in calories but high in vitamins A, C, B6 and K. Oh, and potassium and folate.