Seven winter fruit and vegetables a dietitian always has in her crisper

Cold weather rule of thumb: when the temperature drops, dial up your nutrition. Focusing on protein, fibre, and a diverse mix of plant foods is the ultimate winter power move. Not only does it deliver essential micronutrients to your immune system, but it also supports your gut microbiome – the powerhouse where most of your immune cells live.

Focus on including these seven seasonal fruits and vegetables into your diet and you’ll have more chance of sailing through winter without coming down with the dreaded lurgy.

Kiwifruit

If I could only choose one winter super-fruit, kiwifruit would be it, especially the gold kiwifruit, currently in season. Just one of these furry fruits contains well over 100mg of vitamin C, or more than three times the amount found in a single orange. A couple of kiwifruit a day have also been shown to relieve constipation and enhance sleep quality.

How to enjoy: Slice and serve with yoghurt for breakfast, blended into a smoothie, or eaten, skin and all, as a high-fibre snack.

Cauliflower

Cruciferous vegetables, including cauliflower, top super-food lists thanks to the powerful anti-cancer molecules glucosinolates and isothiocyanates, which have been shown to slow the rate of cancer cells in the body. Cauliflower is also a rich source of vitamin C and dietary fibre, supporting cellular and digestive health for an extremely low-calorie load of just 25 calories per cup.

How to enjoy: Cauli’s subtle flavour makes it good for bulking up stews, soups, salads and stir-fries, or enjoyed raw as crudites with dip. One of my favourite ways to prepare it is to blitz it and create a low-carbohydrate alternative to rice, which adds extra vegetable serves to any meal while lowering the glycaemic load of Asian dishes, risottos and curries.

Broccoli

Another cruciferous vegetable that offers powerful anti-cancer molecules, broccoli is also a rich source of dietary fibre, vitamin C and folate. To keep it crisp and vibrant for days, store it in your refrigerator’s crisper drawer or wrap it loosely in a damp paper towel.

How to enjoy: Make soup, add to curries and stir fries or blend into sauces and dishes. Don’t throw out the stalk — it adds fibre to dishes. Grate it into soup bases, mince dishes or even oats or smoothies.

Silverbeet

While spinach usually steals the spotlight, don’t forget its powerhouse cousin, silverbeet. Silverbeet is exceptionally rich in beta-carotene and vitamin C — both important for immune function. While spinach is slightly higher in iron, silverbeet still offers decent amounts of non-haem iron, which, especially when consumed with foods high in vitamin C such as tomatoes, can be a good iron source for those who follow a plant-based diet.

How to enjoy: Silverbeet cooks well, maintaining its strength and structure, which makes it an ideal addition to baked and cooked dishes including casseroles, pasta bakes, risotto and soups. Plus, it freezes well, so there’s less waste.

Carrots

Like apples, carrots can be taken for granted, but nutritionally they really pack a punch, with exceptionally high amounts of the powerful antioxidant beta-carotene, few calories and a low cost per serve. High intakes of beta-carotene have been shown to give the skin a natural glow, supporting the natural production of collagen in the body.

How to enjoy: Carrots can be grated into just about anything, including sauces, mince dishes, soups and casseroles, or enjoyed baked, roasted or stir-fried. Super-charge your beta-carotene intake and immune system by drinking carrot juice, too.

Leek

The underrated leek is one of a handful of vegetables that acts as a prebiotic in the digestive tract, helping to nourish the good bacteria. A rich natural source of insulin and fructo-oligosaccharides (FOS), these prebiotic fibres pass through the digestive tract undigested, nourishing the gut, improving digestion and supporting nutrient absorption.

How to enjoy: Diced leek can generally be added to any dish that you normally start with onion and garlic – think soups, casseroles, risotto and pie fillings. I always keep a supply of chopped leek in the freezer, ready to add to any sauces or soups I am making year-round.

Apples

An apple a day really can help keep the doctor away, and is an easy way to get a good whack of nutrients for just a few calories. A single apple contains three grams of fibre, nutrients including potassium (good for heart health and blood pressure) and vitamin C and has just 60 to 80 calories.

Apple skin in particular contains an especially high amount of the antioxidant polyphenols – powerful molecules that feed the good bacteria in the gut and protect the body’s cells from damage – more than double the amount of these powerful molecules than the flesh of the apple contains.

How to enjoy: Keep the fruit bowl stocked up with them for a snack on the run, grate into overnight oats or bake for delicious and healthier warming desserts.