January Seasonal Eating Guide

Monthly dining tips curated by the Vizer team to help you live, eat, and shop healthfully.

One of the most actionable ways to promote community-wide health is adopting a seasonal eating routine.

Although a buzzy-word, the concept of eating locally grown, recently harvested produce dates back through all of human agricultural history. Before you could shop for all of your ingredients at a local grocery store 365 days a year, societies relied on what food was environmentally available to meet nutritional needs.

Not only is eating what's in season shown to increase the nutrient density of your diet, it also supports local food systems and ecological farming practices!

A good example of local food sourcing at work is the relationship between local farmers and charitable food distributors. Through food system partnerships, Food Banks across the country are able to source surplus nutrient-dense produce for populations in need.

This farm-to-table distribution approach increases the health profile of the foods served, while also minimizing the need for long-distance transport.

Check out our recommendations for your January Seasonal Shopping List!


Raw, fermented, cooked, or steamed, Cabbage is a nutritional powerhouse. With half a cup cooked providing about a third of your Vitamin C needed a day, this leafy vegetable packs a hefty punch. It also tends to err on the less expensive side of the produce aisle, so budget-friendly to boot!

For a fun new way to incorporate Cabbage into your meal plan this month, check out this Vegetable Cabbage Soup.

Have you thought about growing cabbage? Cabbage is easy to grow, resilient, and full of nutrients. The growing process is very rewarding.


Also in the cruciferous vegetable family is the recipe superstar, Cauliflower. This wintry vegetable has risen to fame as an alternative in grain-based dishes - just think Cauliflower Rice, Cauliflower Pizza Crusts, and more.

One of the easier vegetables to prepare, Cauliflower is equally delicious raw or cooked and can be used in a variety of cooking styles. Eager to try something new? Check out these 47 Best Cauliflower Recipes.


Similar to scallions, albeit much larger, leeks are a member of the onion family.

They host an array of health benefits, among which include being high in fiber, low in fat, and full of Vitamin K. Although commonly used as a crunchy component in salads, leeks are equally delicious when sautéed and served as a stand alone side dish.

For a warming dish this winter, Minimalist Baker's Vegan and Gluten Free Mushroom Leek Risotto is a must try.


What better way to ease into a chilly morning than with a hot mug of lemon water?

Our editorial team has been deep on the lemon water train for a while now, but this time of year it holds a special place in our hearts. Equally packed with Vitamin C and digestive health benefits, lemon is a powerful citrus fruit.

That's why lemon is the star ingredient in this Winter Fruit Salad with Lemon Dijon Dressing recipe.


This versatile immunity-boosting fruit is an incredibly hydrating food packed with fiber and antioxidants.

Seasonal foods are known to be the most flavor-forward and oranges are no exception. Expect the juiciest, sweetest taste when you're purchasing these superfoods in season.

Not feeling sweet? Check out this savory Orange Chicken Makeover recipe for a lighter alternative to a classic comfort food!


Follow along monthly for updated seasonal eating tips and recipe suggestions. If you make your own recipes from these suggestions, tag #vizerexplore and @vizerapp on social so we can share your creations!