2024-11-02 10:02:00
As winter soon sets in, the light fades, the nights get longer and the body undergoes this transition to the cold season. To get through this period without weakening too much, it is essential to nourish the body with the vitamins that nature offers in abundance in seasonal fruits and vegetables. In November, the earth spoils us with a harvest of a thousand colors, full of flavors and benefits.
The chestnut, autumn treasure
The chestnut, symbol of autumn, appears on tables from October to December, bringing its rich flavor and unique texture. Delicious as a dessert or salad, it reveals its nutritional treasures under a smooth, shiny and imperfection-free shell, a guarantee of its freshness. A simple test in water can identify hollow or infested fruits: only heavy, sinking chestnuts are worth tasting.
Despite its solid shell, the chestnut remains fragile and fears heat and humidity. In the fridge, in the vegetable drawer, it keeps all its freshness, but only for a short week.
In Ardèche, this fruit is much more than a seasonal dish. Since the 14th century, it has shaped the landscape, nourished biodiversity and preserved the soil. The AOP obtained in 2014 saluted this heritage, promoting fresh and dried chestnuts and their flour, anchoring this treasure in 197 communes of Ardèche, Gard and Drôme.
Clementine, a vitamin-filled sweetness to face the cold season
The clementine, the jewel of winter, has established itself as one of the French’s favorite fruits. In France, it is exclusively cultivated in Corsica, where it receives its IGP label, symbol of a unique terroir. The season begins gently towards the end of October with the Caffin variety, before the Fine de Corse, generous in aromas, takes over and represents the bulk of the harvest. Despite this local production, Spain, Portugal and Morocco dominate the stalls.
Appreciated for its benefits, clementine provides calcium, magnesium and iron, supporting muscles and nervous system while fighting against loss of tone. Easy to take and peel, it embodies a comforting sweetness during the cold season. Behind its juicy quarters hide soft but effective fibers, which gently restart transit and offer, with each bite, a welcome ray of sunshine.
The first kiwis of the season on the stalls
With its tangy scent and juicy flesh, the kiwi seduces French taste buds, bringing its vitamin touch from November to May. The Hayward variety, green and firm, remains the best known, while MinkiGold and Chinabelle surprise with their golden nuances and softness.
In the Landes, kiwi from the Adour region benefits from an IGP and a Label Rouge, thanks to the oceanic climate which refines its flavor. In Tarn-et-Garonne, Chinabelle has a more lemony taste, while MontCap, early and green, takes its name from Montauban and Capou.
In 2019, France, the eighth largest producer in the world, harvested more than 55,800 tonnes, mainly in New Aquitaine, Occitanie and Auvergne-Rhône-Alpes.
Rich in vitamin C, calcium, magnesium and copper, kiwi boosts immunity and strengthens bones and muscles, while its unique enzyme, actinidin, promotes light digestion.
Salsify, a little-known root to rediscover
Long forgotten, salsify is making a comeback in cooking with its subtle flavor and benefits. This winter vegetable, a relative of endive and Jerusalem artichoke, is harvested from fall to spring. In France, we consume both white salsify and scorzonera, or black salsify, with dark skin and tender flesh.
Mainly grown in the Loire Valley and the North, salsify requires poor soils and careful cultivation, which makes it rare. Rich in fiber and inulin, an essential prebiotic for the intestinal flora, it is beneficial for digestion and transit. In cooking, it reveals its delicate aromas: delicious in gratin, roasted with carrots, or as an accompaniment to white meats, it surprises with its sweetness.
To maintain its qualities, salsify must be consumed quickly or stored in sand in the cellar. Scorzonera, for its part, requires special attention: once peeled, it oxidizes quickly and requires a bath in lemon water. From its hazelnut and artichoke taste to its digestive benefits, salsify, so long shunned, deserves to find its place in our kitchens.
Autumn squash, vegetables with a thousand benefits
Between October and December, squash come to enchant our tables, warm symbols of autumn. In the vegetable garden as well as in the markets, pumpkins, pumpkins, butternuts and squash display their varied shapes and colors, recalling the flavors of the season. These vegetables, with often ribbed peels and colors ranging from deep green to bright orange, are not only beautiful to look at: they are full of benefits.
Rich in pro-vitamin A, especially for orange-fleshed varieties, squash offer a concentrate of essential antioxidants for the cold season. Their low calorie intake makes them ideal for light meals without sacrificing deliciousness. Pumpkin, for example, only has 20 calories per 100g.
With a large quantity of soft fibers well tolerated by sensitive intestines, they also help with digestive comfort. Each bite of squash, whether in soup, gratin or roasted, brings a comforting and nutritious touch, celebrating the bounty of fall.
Cabbage, a nutritious winter ally
November marks the ideal time to savor cabbage, this ancient and multifaceted vegetable. Green, red, white, or even curly, it brings its colors to seasonal dishes while being full of benefits. Rich in vitamins C, B and K, it strengthens bones, supports the immune system and protects tissues thanks to collagen stimulated by vitamin C.
Low in calories but dense in fiber, cabbage offers lasting satiety and helps balance transit, while contributing to intestinal health. Its antioxidant molecules make it a natural ally against oxidative stress, and a recent study even suggests that it could slow the proliferation of certain cancer cells.
Raw, it retains all its nutritional strength. Cooked, it reveals a more digestible sweetness, ideal for winter soups and gratins, without forgetting sauerkraut, which will delight probiotic lovers.
Endive, a vegetable with multiple flavors
Endive, the flagship vegetable of winter, comes to our kitchens in November and December. Originally from Belgium, this wild chicory transformed in the 19th century seduces with its white leaves, tinted with yellow or red.
To choose it wisely, opt for firm, spotless endives. It likes to be kept cool and away from light to keep all its crunchiness. If its bitterness surprises you, a small cone removed from the base or a pinch of sugar during cooking is enough to soften it.
Endive lends itself to all fantasies: in a crunchy salad with nuts and apples, in an aperitif tray garnished with cheese or fish, or even in a cooked version, classic with ham, in a gratin, in tarte tatin, or braised with citrus fruits for surprise. Low in calories, full of water and vitamins, it accompanies the cold season in all lightness, offering gourmets its digestive virtues and its unique taste.
1730706586
#fruits #vegetables #month #November
Sophie Richards endometriosis
**Interview: Embracing Autumn’s Bounty with Nutrition Expert Dr. Sophie Laurent**
**Interviewer:** Welcome, Dr. Laurent! It’s great to have you here to discuss the wonderful seasonal fruits and vegetables available in November. As the days grow shorter and colder, how important is it to focus on seasonal produce?
**Dr. Laurent:** Thank you for having me! Absolutely, eating seasonal fruits and vegetables is crucial for our health as we transition into winter. They provide essential vitamins and nutrients that help boost our immune systems and maintain our energy levels during the colder months.
**Interviewer:** You mentioned in your recent article about the importance of chestnuts. Can you share why they are often considered an autumn treasure?
**Dr. Laurent:** Yes! Chestnuts are not only delicious but also incredibly nutritious. They are rich in vitamins, minerals, and healthy carbohydrates. Their unique texture and flavor make them versatile for both savory dishes and desserts. Plus, chestnuts have a deep-rooted cultural significance, particularly in regions like Ardèche, where they contribute to local biodiversity and agricultural heritage.
**Interviewer:** Along with chestnuts, clementines are coming into season. What makes them such a popular winter fruit?
**Dr. Laurent:** Clementines are beloved for their sweet flavor and ease of peeling, which makes them an ideal snack for both children and adults. They’re packed with essential nutrients like vitamin C, which is vital for fighting off colds and maintaining overall health during the winter. In addition, they have beneficial fibers that aid in digestion, which can be particularly comforting during festive meals.
**Interviewer:** Let’s talk about kiwis. You mentioned their growing popularity. What nutritional benefits do they offer?
**Dr. Laurent:** Kiwis are fantastic! They are loaded with vitamin C, vitamin E, and antioxidants, making them excellent for boosting immunity. Interestingly, they also contain actinidin, an enzyme that helps with digestion. The variety from the Adour region even boasts a Protected Geographical Indication (PGI), which assures consumers of its quality and unique flavor due to the specific growing conditions.
**Interviewer:** What about lesser-known options like salsify? How can it be incorporated into our diets?
**Dr. Laurent:** Salsify is an underrated winter vegetable that deserves more attention. It has a delicate flavor, somewhat reminiscent of artichokes. It’s rich in fiber and inulin, which is beneficial for gut health. You can prepare it in various ways, such as in gratins or roasted alongside other root vegetables. Just remember to act quickly with salsify, as it oxidizes fast after peeling!
**Interviewer:** Lastly, autumn squash seems to be everywhere this season. Can you elaborate on their benefits?
**Dr. Laurent:** Certainly! Squash are not only visually stunning but also packed with nutrients. They are rich in beta-carotene, which the body converts to vitamin A, and they are low in calories, making them great for maintaining a healthy diet. Their comforting taste, especially in soups or roasted dishes, can brighten any winter meal while providing essential antioxidants.
**Interviewer:** Thank you, Dr. Laurent, for sharing your insights on the seasonal treasures of autumn. Any final advice for our readers?
**Dr. Laurent:** I encourage everyone to explore their local markets and embrace the variety of seasonal produce available. Eating with the season not only supports local agriculture but also allows us to enjoy the unique flavors and nutritional benefits nature offers throughout the year.
**Interviewer:** Wise words indeed! Thank you once again for joining us today.
**Dr. Laurent:** Thank you for having me! Enjoy the harvest season!
