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7 Winter Fruits And Vegetables With Healthy Recipes


As another year just whooshed past us, we all have picked our new year resolutions and we’re trying very hard to keep up with them. They say winter season brings in all the delicious and colourful fruits and vegetables. They’re all rich in nutrients and micronutrients which are essential in the body’s development.

Speaking of winter, it also marks the beginning of the flu season. Kids are especially prone to catching the flu as their immune systems are still developing. To fight this, all they need is an immunity boosting. With the right nutrition comes the right development. It is important that kids eat healthy fruits and vegetables. But do you think kids would ever want to eat healthily?

Absolutely not! They are picky eaters and to keep their nourishment in check, mommies have got to use sneaky tricks to get them to eat. Give your child nature’s boost with these yummy fruits and veggies.

1. Kiwi

This is the powerhouse of Vitamin C which helps to fight against cold and flu as it is an immunity booster. It is rich in potassium and antioxidants as well. The best part of this super fruit is that it is low in calories! So, you can include it guilt free in your daily diet.

Fruity mocktails – You can mix different fruit juices, add a pinch of salt and lemon to make a yummy and healthy fruity mocktail.

2. Orange

It is another fruit which is a rich source of Vitamin C. It is also rich in potassium which helps in regulating heart functions and blood pressure. You can easily give it to your kids in snack box too! It is good to consume it in the form of juice if you are not getting enough time to include fruits in your diet.

3. Strawberries

Juicy red strawberries are something which all kids love to eat. Kids and fruits are poles apart, but strawberries are their favourite! Do you know one cup strawberry has 50 calories? It is rich in vitamin C, potassium, folate and fibre. It is also a rich source of antioxidants which help in providing immunity against many diseases. Slice them nice and sprinkle them on your favourite dessert! The best part is that your kids would like it too!

Strawberry yoghurt – Mix fresh sliced strawberries with yoghurt to make a yummy, healthy and easy strawberry dessert. Your kids will love this berry delight and you can include some more fruits and nuts to go with it.

5. Apple

The rosy red apples are tempting and they taste very sweet. It is an evergreen fruit which you will find in the supermarket but there are some varieties like Himachal apple which you can get only during peak season. Apples can be used in many different ways like shakes, smoothies, juice or even as a pie. It is a rich source of vitamin A, potassium and Vitamin K. Consume them with their peal on to gain fibre.

Choco strawberry and apple shake – Mix cut strawberries with sliced apples and milk in a mixer. Add sugar to taste and blend it together with chocolate syrup.

6. Pomegranate

This is also available year round in our country but in few states, its season is from December to March. It is one fruit which is full of antioxidants. One glass of pomegranate juice contains 3 times more antioxidants than green tea. It is also very rich in other vitamins, minerals and fibre.

You can also make fruit salads, fruit custard, and fruit cream and include all the seasonal fruits. It is a great way to insert fruits in your child’s meal.

7. Carrots

Carrots are a powerhouse of nutrients. They are one of the richest sources of Vitamin A and beta-carotene which is really good for eyes and your digestion process. You can make recipes like carrot cake, carrot halwa or a mixed veg rice of all the seasonal vegetables. You can also buy baby carrots and give it in snack boxes with a yoghurt and herbs dip.

Bake a cake or pie – Including fruits and vegetables in your cake can add more healthiness to it. You can bake healthy items like apple pie, fresh fruit tart, strawberry cake, cherry pie, fruit cake, carrot cake etc.

8. Beetroot

It is the most underrated vegetable according to me as many people do not even know its amazing health benefits. Beetroot juice increases your stamina, reduces blood pressure and improves the blood flow. Include it fresh in the salads on a daily basis or make a smoothie to start the day.

We’re all are so busy in our lives that we have no other option but to have our nutrition on the go. Say hello to your family’s new best friend - Tropicana Essentials! They are a perfect to go option in order to get all the required nutrition. They are essentially made out of fruits and vegetables. The good thing is that they are fortified with essential nutrients like Vitamin A, C and Iron.

Did you know that one serve of Tropicana Essentials IRON 200ml has 15% daily requirement of iron? It has as much iron as 100gms of spinach, has no added sugar or preservatives. It is also a rich source of Vitamin A and Vitamin C. This is not a supplement but can be added to your daily routine.

Also, the Tropicana Essentials FRUITS & VEGGIES juice is made from concentrated fruit juice from apple, carrots, and beetroot. One serve of Tropicana essentials Fruit & Veggies have the juice of 1 serve of fruit and veggies each along with 15% daily requirement of Vitamin A and C. So, it has become easier to stay healthy with Tropicana Essentials.

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