This list is not meant to absolutely define a winter diet. It includes storage crops that last from fall, and is a guideline for what foods to increase during winter, and which food groups to decrease. Winter is our rest and digest period, in which our body craves more proteins, fats, and starchy vegetables. For more information about the benefits of eating seasonally from a Chinese Medicine philosophy, make sure to check out our Integrative Health tab!
Vegetables & Herbs
Organic Beets, Carrots, Garlic, Ginger, Turmeric, Leeks, Onions, Parsley, Potatoes, Pumpkin, Squash, Sweet Potatoes, Turnips, Cabbage, Parsnips, Celeriac, Kohlrabi, Kale, Shallots
Organic Apples, Bananas, Cranberries, Dates, Grapefruit, Lemons, Limes, Pears, Persimmons, Tangerines, Clementine, Mandarins
Organic Ginger, Turmeric, Nutmeg, Cinnamon, Cardamom, Anise, Cumin
Poultry & Meats
Organic meat from chicken, turkey, beef, pork, lamb, duck that are pastured and raised on their traditional diets. This diet does not include GMO grains, corn, and soy, or hormones and antibiotics. Winter is the best season to increase your protein and fat consumption.
Fish & Seafood
Wild and sustainably caught freshwater and ocean fish, oyster, crab, shrimp, mussels. Winter is the best season to increase your fat and protein consumption.
Eggs & Dairy
Pastured, organic eggs, Raw and/or fermented organic goats, sheep, and cow, if you tolerate dairy. Butter, cheese, cottage cheese, yogurt, kefir, ghee, cream, sour cream. Winter is the best season to consume this food group.
Nuts & Seeds
Dry roasted or raw and soaked is best, without added vegetable oils. Consider soaking raw nuts and seeds for increased digestibility and nutrient absorption. Almonds, brazil nuts, cashews, flax, macadamia, pecans, pistachios, sunflower seeds, pumpkin seeds, walnuts, chia. Winter is the best season to consume this food group
Beans & Legumes
I highly recommend preparing beans using traditional methods such as soaking, fermenting, and spouting. This reduces the presence of phytic acid and lectins, which cause intestinal damage over time. If you tolerate beans, consider cannelloni, adzuki, pinto, black, lima, split peas, lentils, garbanzo, and kidney beans.
Unfortunately, ancient, unadulterated grains are harder to come by today. Wheat in particular is heavily sprayed with chemicals and modern varieties are no longer safe for consumption. Unless you can source wheat from traditional seeds (for example, einkorn) I recommend avoiding wheat. Wheat free grains include quinoa, wild rice, teff, amaranth, cassava, buckwheat, gluten free oats, and millet. Consider soaking your grains prior to consumption to increase digestibility and decrease phytic acid.
Oils & Fats
Extra virgin olive oil, coconut oil, avocado oil, macadamia oil, ghee, grass fed butter. Winter is the best season to increase fat consumption.