By Camille Marie Nutrition
Eating seasonally is one of the best ways to support your health. When produce is in-season, it’s higher in nutrients compared to produce that’s not in season. This is because it’s purchased and consumed around the time that it’s harvested.
When produce is allowed to fully ripen on the vine, it is able to absorb all the good nutrients from the soil, which means it will contain more vitamins and minerals.
Seasonal produce in your area will vary depending on the growing conditions and the weather, but if you’re located in southern California like we are, here is a list of some produce that is in season in January and February. You’ll also find some easy, tasty, and healthy recipes to try so that you can incorporate more of these foods into your diet this January and February.
January and February Produce:
Broccoli is a cruciferous vegetable. Other examples of cruciferous vegetables are cauliflower, cabbage, brussels sprouts, and collard greens. These veggies are chock-full of incredible nutrients and are especially beneficial for supporting healthy hormones.
According to Healthline, one cup of raw broccoli contains:
Protein: 2.5 grams
Carbs: 6 grams
Sugar: 1.5 grams
Fiber: 2.4 grams
Fat: 0.4 grams
Broccoli can be eaten raw or cooked and is a great addition to any salad or entree. Here are some great broccoli recipes to try:
Cauliflower is another cruciferous vegetable. It’s similar to broccoli, but with a more mild/subtle taste, so it can really take on the flavor of whatever seasoning or sauce you choose to use. It’s low in calories, yet high in vitamins, so it’s a great food to add to your diet if you’d like to support healthy weight loss.
According to Healthline, one cup of raw cauliflower contains:
Fiber: 3 grams
Vitamin C: 77% of the RDI
Vitamin K: 20% of the RDI
Vitamin B6: 11% of the RDI
Folate: 14% of the RDI
Pantothenic acid: 7% of the RDI
Potassium: 9% of the RDI
Manganese: 8% of the RDI
Magnesium: 4% of the RDI
Phosphorus: 4% of the RDI
Here are some tasty cauliflower recipes to try:
Kale is a dark leafy green that’s packed with micronutrients. It has tons of vitamins A, K, B6, and C, as well as calcium for healthy bone support. Kale truly is a powerhouse veggie. It doesn’t taste great raw, but there are so many incredible ways to prepare it that taste amazing. Here is a guide for how to make kale taste good!
According to Healthline, one cup of raw kale contains:
Vitamin A: 206% of the DV (from beta-carotene)
Vitamin K: 684% of the DV
Vitamin C: 134% of the DV
Vitamin B6: 9% of the DV
Manganese: 26% of the DV
Calcium: 9% of the DV
Copper: 10% of the DV
Potassium: 9% of the DV
Magnesium: 6% of the DV
It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron, and phosphorus
Here are some tasty kale recipes to try:
Parsnips are a type of root vegetable. They are closely related to carrots, but they’re cream-colored and pack a nutritional punch. Parsnips are a great source of fiber and also contain high levels of vitamin C, vitamin K, and folate.
According to Healthline, one cup of parsnips contains:
Carbs: 24 grams
Fiber: 6.5 grams
Protein: 1.5 grams
Fat: 0.5 grams
Vitamin C: 25% of the Reference Daily Intake (RDI)
Vitamin K: 25% of the RDI
Folate: 22% of the RDI
Vitamin E: 13% of the RDI
Magnesium: 10% of the RDI
Thiamine: 10% of the RDI
Phosphorus: 8% of the RDI
Zinc: 7% of the RDI
Vitamin B6: 7% of the RDI
Here are some great ways to incorporate parsnips into your diet:
January and February are great months for citrus. We’ve included a few different types on this list, but if you go to your local farmers market you will notice lots of citrus varieties. Lemons in particular are great for digestive support. Drinking warm lemon water in the morning or hot tea with lemon during meals will help support healthy digestion throughout the day.
According to Healthline, one medium lemon contains:
Protein: 1.1 grams
Carbs: 9.3 grams
Sugar: 2.5 grams
Fiber: 2.8 grams
Fat: 0.3 grams
Besides adding lemons to warm water or teas, here are some other ways to incorporate more lemon into your diet:
Grapefruit is rich in nutrients, fiber, and antioxidants. It has a unique sweet & sour flavor that makes you feel like you’re on a tropical vacation. Grapefruit can support healthy weight loss and has been linked to reducing the risk of heart disease.
According to Healthline, half of a medium-sized grapefruit contains:
Carbs: 13 grams
Protein: 1 gram
Fiber: 2 grams
Vitamin C: 64% of the RDI
Vitamin A: 28% of the RDI
Potassium: 5% of the RDI
Thiamine: 4% of the RDI
Folate: 4% of the RDI
Magnesium: 3% of the RDI
Here are some tasty ways to incorporate grapefruit into your diet this January and February:
Kale citrus salad (the perfect seasonal recipe to try!)
Blood oranges are not only vibrant & beautiful, they’re also rich in essential antioxidants. They get their incredible color from compounds known as anthocyanins. Blood oranges contain many essential vitamins and minerals such as potassium, folate, copper, magnesium, and B vitamins.
They are great sources of the following antioxidants:
Here are some easy & healthy ways to eat more blood oranges:
Hopefully, this gives you some ideas and inspiration for eating seasonally in January and February in southern California. If you try any of these recipes, please share and tag us on Instagram (@vizerapp @camillemarie_nutrition)! Happy cooking!