Winter Wellbeing in January

Your handy Shopping List for this months seasonal superstars.

My aim is to help you nourish yourself throughout the year, aligning with the natural rhythm of the seasons. In January, we find ourselves in the heart of winter in the northern hemisphere, a time to prioritise warming, nutrient-dense foods that bolster immunity, reduce inflammation, and support gut health with a wide variety of gut-loving plants.

By choosing seasonal foods, you’re not only embracing their full nutritional potential but also supporting local farmers and reducing your environmental footprint. Here's a closer look at what’s on offer this month:

Beetroot

Did you know beetroot leaves are not only edible but pack a nutritional punch far greater than the root? Rich in calcium, iron, and vitamins A and C, they’re excellent for immune support and blood cell formation. Beetroot itself is a liver-supportive food, ideal after an indulgent December. Its deep crimson pigment comes from betacyanin, a cancer-fighting antioxidant, and its fiber aids colon health. Beetroot juice can even help with exercise recovery.

Try it: In a cacao and almond cake, or grated raw into a vibrant winter slaw. Don’t forget you can sauté the leaves with garlic and butter for a zero-waste side dish.

Brussels Sprouts

Love them or hate them, their benefits are undeniable. Packed with folic acid, vitamins C and K, B vitamins, fiber, and potassium, sprouts are anti-inflammatory and detoxifying. A study showed that eating 100g of Brussels sprouts daily for three weeks reduced DNA damage by 28% in men—a compelling reason to embrace their short season!

Try them: Roasted with hazelnuts for sweetness or shredded raw in a salad.

Cauliflower

A winter hero, cauliflower is a rich source of vitamins C and K, crucial for immunity, gut health, and bone strength. Vitamin K is also partially produced by your gut microbes, isn’t that clever!

Try it: Roasted with spices for a warming side, or as a low-carb rice alternative to rice or potato.

Celeriac

Don’t let its strange appearance fool you; celeriac is a potassium-rich root or the more familiar celery you will know, supporting heart health and hydration, it is so delicious, almost a nutty creamy flavour. It makes an excellent soup, or roasted in wedges to be kept in the fridge for the week,

Try it: Mashed with garlic and olive oil or cubed and roasted for a nutty flavor.

Chicory

Who says salads are just for the summer? Not I! I love a winter salad, the bitterness and crunch from more versatile veg makes them a treat. Chicory is a gut-health champion, loaded with inulin, a prebiotic fibre that feeds beneficial gut bacteria.

Try it: Grilled with balsamic glaze or paired with fruit segments such as a clementine, chopped into winter salads for a bitter kick.

Horseradish

A great spice to have around when you might need to clear your head, from the congestion of a cold. This fiery root contains allyl isothiocyanate, a natural antimicrobial that helps fend off colds.

Try it: Freshly grated into a creamy dressing or served with roast beef.

Kohlrabi

No one ever really knows what to do with this little fellow. I always turn it into a coleslaw, it can also be fermented for probiotic goodness. A crunchy, vitamin C-packed vegetable that supports immunity, is a great source of fibre and great for skin health. It has the same benefits as kale, so provides an alternative if you’re not too keen on that flavour. Kale is one of the most nutritious plants available - one cup of kale provides 70% of the recommended daily allowance of vitamin C, so do throw some into stews and soups for extra benefit.

Try it: Slice thinly or grate into slaws or roasted as a sweeter alternative to turnips.

Leeks

Leeks come from the same family as garlic and onions so not always well tolerated by some types of IBS, if you can enjoy them though they provide the same protection as this family, which can lower cholesterol, improve the function of your immune system and fight cancer. They are a prebiotic superstar, feeding your gut bacteria and supporting digestion too. A big seasonal win.

Try them: In hearty soups or braised with butter and thyme.

Parsnips

Parsnips provide a similar benefit to potatoes, but are lower in calories and higher in fibre and folate, parsnips support digestion and red blood cell production. Try switching spuds for parsnips on occasion.

Try them: Puréed into soups with ginger and butter beans - chef’s kiss.

Shallots

Shallots are rich in quercetin, an anti-inflammatory compound that boosts immunity, similar to the garlic and onion family in terms of its benefits.

Try them: Caramelised in tarts or added to dressings for depth of flavor.

Swede

Also known as rutabaga, swede is a vitamin C powerhouse and supports vision with its carotenoid content.

Try it: Mashed with butter or diced into stews.

Blood Orange

Their vibrant hue comes from anthocyanins, which support skin and heart health.

Try them: Sliced into salads or juiced for a refreshing immune boost.

Cabbage

A vitamin K-rich staple, cabbage supports bone health and gut-friendly fiber intake.

Try it: In comforting soups or fermented as sauerkraut.

Potatoes

Versatile and satisfying, potatoes are rich in potassium, vitamin B6, and resistant starch - if you cook and allow to cool you can increase the amount of resistant starch, having a positive effect on your blood glucose response.

Try them: Baked with their skins for added fibre and vitamin C, or smashed and roasted with herbs and olive oil.

Pears

Delicate and sweet, pears are packed with soluble fiber for gut health and antioxidants for cellular repair.

Try them: Poached in red wine or sliced into porridge.

Seafood

• Cod: Lean protein rich in selenium, supporting thyroid health.

• Crab: A zinc-rich treat for immunity and skin repair.

• Oysters: The ultimate zinc source for mood, immunity, and overall vitality.

Try them: Grilled with garlic butter or in a light winter lentil stew.

Other Favorites

• Chestnuts: These seasonal gems are low-fat but energy-rich with vitamin C.

• Watercress: Bursting with vitamin A, C, and phytonutrients, it’s detoxification in a bowl.

Try them: Chestnuts roasted over an open fire or watercress blended into a peppery pesto.

Eating seasonally in January is as much about staying nourished as it is about embracing the joy of winter’s bounty. What’s your favorite way to enjoy these winter wonders?

Let me know in the comments below.

Enjoy!