Indian spiced tamarillo chutney. Photo / Babiche Martens
Winter brings with it at least some happy news – an abundance of vibrant, nutrient-packed fruits that brighten the cold season. Citrus fruits like lemons, grapefruit, mandarins and limes are abundant and at their best. The winter harvest also includes kiwifruit and the fleeting appearance of tamarillos. Here we find out the unique benefits of each and how to incorporate them all into your daily diet.
Citrus fruits are the undeniable stars of the winter fruit scene. Lemons, with their tangy zest, not only add a bright flavour to dishes but also boast numerous health benefits. Rich in vitamin C, lemons bolster the immune system, an essential boost during the cold months when colds and flu are rampant. Lemons are also known for their detoxifying properties, aiding digestion and promoting clear skin. A simple way to incorporate lemons into your diet is by starting your day with a glass of warm lemon water, which can stimulate digestion and provide a refreshing start to the morning.
Grapefruits offer a perfect balance of sweet and tart. These fruits are packed with antioxidants, fibre and vitamins A and C, making them a powerhouse for maintaining good health. Grapefruits are particularly known for their role in supporting heart health by reducing cholesterol levels. Enjoying a half grapefruit for breakfast or adding its segments to a fresh salad can be a delightful way to take advantage of its health benefits.
Limes, often overshadowed by their citrus counterparts, are equally deserving of attention. These small, green fruits are packed with vitamin C and other antioxidants, which play a crucial role in maintaining a healthy immune system. Limes also have anti-inflammatory properties and can aid in iron absorption, which is particularly beneficial for those with iron-deficiency anaemia. Adding lime juice to your water or using it as a tangy dressing for salads and grilled vegetables can enhance both flavour and nutrition.
Preserving citrus fruits can help extend their lifespan and ensure you have a steady supply of their bright flavours throughout the winter. One effective method is to store them in the refrigerator, which can significantly slow down the ripening process. Ensure that the fruits are dry and place them in a perforated plastic bag or a mesh bag to allow for airflow. This can keep them fresh for up to three weeks.
Another excellent preservation technique is to freeze citrus fruits. You can freeze whole citrus fruits, zest, or juice. To freeze whole fruits, simply wash and dry them thoroughly before placing them in a freezer-safe bag. For zest and juice, you can grate the zest and squeeze the juice into ice cube trays, allowing you to have ready-to-use portions at any time.
Citrus fruits can also be preserved by making marmalades and curds, which can be stored for several months. These preserves capture the essence of the fruit and can be enjoyed on toast, in desserts, or as a flavourful addition to various dishes.
Kiwifruit, with its vibrant green flesh speckled with tiny black seeds, is another winter treasure. Known for its high vitamin C content, kiwifruit supports immune function and skin health. This fruit is also a good source of dietary fibre, which aids digestion and promotes a feeling of fullness. Incorporating kiwifruit into your diet can be as simple as adding it to your morning cereal or blending it into a smoothie for a nutrient-rich start to the day. The unique taste of kiwifruit also pairs well with other fruits in a fresh fruit salad.
Tamarillos, though less commonly known, are a delightful addition to the winter fruit repertoire. These egg-shaped fruits, also known as tree tomatoes, have a tangy flavour that is both sweet and slightly tarty. Tamarillos are rich in vitamins A, C, and E and are known for their antioxidant properties. They can be enjoyed fresh, added to fruit salads, or used in chutneys and sauces to add a unique flavour profile to dishes. Tamarillos also make an excellent topping for yoghurt or can be baked into desserts for a burst of tangy sweetness.
Incorporating these fruits into your daily diet can enhance your overall well-being and bring a touch of summer’s vitality to the coldest months. Embrace the season and explore the myriad ways these fruits can add flavour and nutrition to your meals.