Including fresh New Zealand-grown veggies in the diet has become even more critical, especially during winter. Seasonal winter vegetables such as carrots, parsnips, kūmara, broccoli, cauliflower, silverbeet, potatoes and fresh herbs have been perfectly designed to deliver the nutrients we need for optimal physical and mental health at this time of year.
New Zealanders know to aim for 5+ A Day; however, recent consumer research has shown that only one in four New Zealanders eat enough vegetables. 5+ A Day Trustee, Principal Scientist, and Team Leader at Plant and Food Research, Dr Carolyn Lister, said just one extra serving can make a big difference.
“Diversity is the key to reducing the risk of health problems such as diabetes, osteoporosis, asthma and heart disease. By eating a wide range of fruit and vegetables, our body gets all the vital nutrients and phytochemicals needed to keep working properly,” said Dr Lister.
“Make sure you select a range of different colours, as these contribute different nutrients and phytochemicals that are good for your health.
She added that a roast vegetable medley is a great way to add new vegetables to the menu. A stuffed baked potato is another great winter warmer.
“You can add all sorts of different vegetables and fresh herbs to the filling, making adding more vegetables to your meal easy. Cooking in the skin helps retain nutrients, and you should make sure you eat the skin, as it is higher in dietary fibre and some other nutrients.”
Dr Lister also suggested mixing broccoli and cauliflower to get a two-for-one deal since they are similar in nutritional composition. Broccoli is packed with vitamin C and is a folate, potassium, and dietary fibre source.
Still, due to their different colours, they provide different phytochemicals.
“Don’t feel too guilty about adding some cheese sauce, as the fat will help you absorb some vitamins and phytochemicals.”
One cup of chopped silverbeet will deliver a good amount of folate, vitamin A, vitamin K, and potassium, essential for good health. Add silverbeet to soups or curries or as an extra layer next time you make a lasagne.
Kūmara’s red, orange, and gold varieties vary in their nutritional benefits but, depending on the variety you choose, provide a good source of niacin, vitamin B6, vitamin A, and vitamin C, as well as dietary fibre to keep your digestive system healthy.
“There’s a reason why kūmara has been a staple food in Aotearoa for centuries – they pack a big nutritional punch.”
Other root vegetables like parsnips and carrots contain potassium, which is good for heart health and blood pressure. They can be roasted, steamed, boiled or mashed and efficiently served as a side dish with most meals.
“Winter vegetables can provide the warmth and comfort we crave at this time of year without excess calories or fats that many highly processed foods contain. So when you’re next buying vegetables, take a minute to consider what’s in season and Add One More Vegetable to your diet so you can reap the benefits that Mother Nature helpfully provides.”
