Winter is
here!!!
And with the colder weather beholds the flu season,
plus, for some of us, winter weight gain. It’s an important time to make sure
you stay on top of your diet with warm foods and keep yourself well- nourished with local and
seasonal produces.
Where, crops puts
us in touch with the cycle of nature – what grows when and when it is ready to
be consumed. It teaches us that when we eat seasonal produce, we enable our
bodies to access over thousands of bioactive compounds, which in turn have a number
of health benefits.
Now winter
calls for more Citrus fruits, while being rich in Vit C, also an antioxidant, overall 'C' boosts the immune system. The vitamin has
been shown to stop the replication of viruses too (no! not covid19 😜).
Here is the list of
Fruits, Veggies, Grains and Sea foods in season this December that give us the
maximum health benefits needed to help us tackle all of them if cooked in a
correct way. (Note: Read the list and know your local produces and consume
them)
We
are going through the Kharif season. The crops sown in June- July that are harvested
in September, lasts till January. This season is known for storing food grains
and dry produces in abundance. Also, it’s the season of fresh & green beans
and legumes.
Here’s
the list to buy and eat sustainably this month.
Fruits:
Narangi (Orange), Anjeer (Figs), Buddhas hand, Noni, Elephant
apple/ Chalta, Grapefruit, Prickly pear, Custard apple, Chikku (Sapota), Ber (Indian Jujube/ Plum), Mosambi (Sweetlime), from mid dec Angoor (Grapes).
Other common Fruits- Pomegranate, Papaya, Banana, Guava, Apple, Pineapple.
Vegetables:
Fresh & green beans/ peas/ legumes, Carrot,
Sweet potato, Purple yam (Kaachil/ Rasavalli kil(zh)angu) Brinjal, Corn, Tapioca/ Cassava,
Beetroot, Capsicum, Lotus stem,
Cluster beans, Broad beans, Normal Beans, Singhada/ Water chestnut,
Cauliflower, Raddish, Turnip, Cow peas/ long beans, Cabbage, Pumpkin varieties,
Turkey berry, Potato, Cauliflower, Yam, Beetroot, Papdi (flat beans/
avarakaai), Naval kol (nool khol/ turnip)
Other common Vegetables- Bottle gourd, Ash gourd, Lady’s
finger, Bitter gourd, Raw banana, Banana stem/ Plaintain pith, Chayote/ Chow
chow, Snake gourd, Teasel gourd, Colocasia.
Food rains: All the food grains (rice, dals,
legumes) since it's the best season to stock up and consume it more.
Especially Grains- Bajra, Maize, Rajgira
(Amaranth), Kuttu/ Papparai, Ragi.
Pulses & Legumes- Channa dal, Kulith (horse
gram/ kollu), Bhatma (soya bean), Chole (kabuli channa), Cholia, Urad dal, Tuvar dal,
Chow dhari (Goa bean) Vaal (Fava beans), Rajma, Kala vatana (black peas), Kaaramani/
Lobia (Black eyed beans), Groundnut.
Green leafy vegetables: Spinach, Purslane, Dhekia
xak, Methi, Beet leaves, Radish leaves, Spring onions, Gongura, Sarson (Mustard
greens), Bathuwa (Chakwat/ Parupu keerai), Mukkarattai, Carrot greens,
Shepu (dill)
Herbs and spices: Turmeric, Ginger, Garlic pods, Cardamom,
Jeera, Clove, Pepper, Mint, Coriander.
Sea foods:
"Nourish your body as Nature intended- Eat seasonally" - MJ
Note:
I have studied the Indian seasonal produces with the help of farmers network
and various research articles following the guidelines of Indian Council of
Agricultural Research (ICAR) based on the cropping seasons – Kharif, Zaid and Rabi. Thereby, I’ve curated
the fruits & vegetables, food grains and rest mentioned that would be
available to us based on the sowing- growing and harvesting time period
calculated for each month covering every Indian region to the maximum.
Kinds
of seafood were studied and curated based on its availability along the West
Coast and East coast from CIBA (Central Institute of Brackish Aquaculture) and
knowyourfishes.org.in.
I
hope this information is helpful to consume local and seasonal produces thereby
keeping a check on health too.
Kindly
let me know your thoughts if this benefits you all through comments
below.
Thank
You!
Maria
Jenita, PhD
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