Winter Wellness: Embracing Microgreens and Cool Season Vegetables

Written By Lara Wadsworth

According to the University of Texas, at least ten million Americans suffer from seasonal affective disorder, otherwise known as seasonal depression. As the Holidays have passed and life has returned to normal, it is hard not to feel a little sad amid the cold and dark days. Many people get to work before sunrise and get home after it sets! It is little wonder why so many people are turning their focus to personal development and wellness. There is no need for me to promote regular exercise and other classic health-conscious activities, but you might need a reminder of the benefits of eating with the seasons. In the spring, summer, and fall, it is easy to see the abundance of local produce and take advantage of it. Well, you have some options for winter produce as well! Introducing cool-season vegetables and microgreens! It is still possible to have a steady supply of local, highly nutritious vegetables to help us on our mental and physical health journey. And many cool-season vegetables have the added bonus of tasting sweeter or more mild when harvested early in the season.

What Are Cool Season Vegetables?

Cool-season vegetables are crops that can grow in cooler weather compared to classic summer garden plants. They can grow in the winter in the southern half of the United States with little protection, and then in northern states, they can grow inside cold frames, unheated greenhouses, hoop houses, or simple DIY covers. They can often withstand frosts! Cool-season vegetables include kale, Brussels sprouts, cabbage, broccoli, cauliflower, spinach, collard greens, swiss chard, carrots, beets, turnips, radishes, some lettuces, mustard greens, and leeks.

Health Benefits of Cool Season Vegetables

Cruciferous vegetables are nutrition powerhouses. Almost all of them are cool-season vegetables; including kale, Brussels sprouts, cabbage, broccoli, turnips, and mustard. They contain essential antioxidants and nutrients that our bodies are often deficient in or would benefit from more of. For example, broccoli, kale, and spinach (all winter crops) contain high amounts of a flavonoid called kaempferol. Studies have shown an inverse relationship between kaempferol intake and cancer. This means that the more kaempferol you eat, the less likely you are to develop cancer. Flavonoids, in general, are abundantly found in these winter vegetables and have numerous benefits!

Leafy greens are also fantastic sources of folic acid and other nutrients that directly impact our mental and physical health. One study published by the National Library of Medicine found that “Consumption of approximately 1 serving per day of green leafy vegetables and foods rich in phylloquinone, lutein, nitrate, folate, α-tocopherol, and kaempferol may help to slow cognitive decline with aging.” There is even some very compelling evidence to suggest that leeks are heavily underutilized in the American diet to prevent cancer and hypertension, reduce inflammation, and more! I could honestly go on and on about the health benefits of these vegetables. If there is a particular cool-season vegetable you’re interested in, just do a bit of research, and you will likely discover how wonderful it is for you!

Eating these vegetables locally, grown in season (ideally by you), will give you the maximum benefits. As soon as a vegetable is picked from the plant that grew it, it begins to lose its nutrients slowly. Reducing the time and distance that food needs to travel to reach our bodies is a great way to make our foods more nutrient-dense without changing our diet at all!

How to Add them to Your Diet

You can grow cool-season vegetables yourself! Do a bit of research about the recommended growing time for your specific area. Or, consult your local agricultural extension office for reliable information tailored to your region and micro-climate factors. Most people can get an early winter crop and an early spring crop. Plant in late fall and then again in early spring by using season-extending tools. Crops like broccoli and Brussels sprouts often benefit from exposure to frosting temperatures as it helps them become sweeter. The tender seedlings do best with protection, but they are surprisingly hardy once established.

If you are unable to grow them yourself, you can often buy them from local growers at farmers' markets. Buying locally is the second best option if we cannot grow them ourselves because you get fresher produce, support local farms, and reduce your carbon footprint. When all else fails, buying cool-season vegetables from your grocery store during this time of year means they are likely to be fresher and have traveled fewer miles compared to the summer fruits on the shelves at the same time. Get informed about your specific region and growing conditions to make the best decision for you.

Many people have delicious recipes ready to access online for all of these vegetables. Here are a few recipe ideas: Tuscan soup (featuring kale), crispy oven-roasted Brussels sprouts, mashed cauliflower, green smoothies, bacon and leek soup, creamy chicken soup with spinach, and blanched greens with salt. The list goes on! If there is a vegetable you have access to or want to try, just search online for recipes, and you will not be disappointed! You can find a few of our favorites here at True Leaf Market right on our Recipe Blog.

What Are Microgreens?

Microgreens are vegetables eaten in their sprout or seedling stage and not grown to maturity. This might seem strange, but the benefits are immense. Many plants can be grown as microgreens, but some of the most popular are broccoli, radish, arugula, peas, sunflowers, cabbage, cilantro, mustard, beet, and amaranth. My personal favorites are legumes such as peas and the herbs like basil and cilantro. Microgreens are becoming more and more popular these days because of their health benefits and accessibility. You can grow them pretty much anywhere! You don’t need a garden, patio, or even a simple planter box to have these readily accessible to you. Simply add some soil or a hydroponic growing medium to a dish, sow, water, and harvest!

Health Benefits of Microgreens

Just like with cool-season vegetables, the health benefits of microgreens are numerous. I could link study after study of scientists growing and understanding the benefits of various microgreens. One of the most prominent at the moment is broccoli microgreens. They are linked to cancer prevention and recovery, improving heart health, and preventing all sorts of diseases in all parts of the body. It is truly incredible. I could go down the list and name every microgreen and why it is good for you if I wanted to! The bottom line is that microgreens contain a concentrated dose of whatever nutrients are found in the mature vegetable. Since they are grown and consumed fresh, there is little time for nutrient loss as well!

How to Add Microgreens to Your Diet

As I mentioned before, microgreens are incredibly accessible because anyone can grow them regardless of their living situation. They also don’t take months to grow like typical gardens, but rather are ready in a matter of days! You can easily get a starter kit, watch some how-to videos, and be well on your way to improving your health. Each microgreen has a different flavor profile and texture, which impacts how it is eaten and utilized in your cooking. However, all microgreens can be added to salads, sandwiches, wraps, and smoothies for a nutrition boost. Or, you can eat them like my dad: by the handful! They also make beautiful garnishes and add just the right touch of high-end elegance at events or the everyday plate.

As we navigate the winter months and the challenges they bring, it is important to prioritize both mental and physical health. Cool-season vegetables and microgreens offer an incredible way to stay nourished during this time, providing vital nutrients that can help combat seasonal affective disorder and improve overall well-being. Whether you're growing them yourself or purchasing them locally, these vegetables can play a pivotal role in maintaining a healthy lifestyle through the winter. By incorporating them into your diet, you not only reap their many health benefits but also support sustainable and nutritious eating habits year-round.

Lara Wadsworth, True Leaf Market Writer

I am a native of Southwestern Michigan, where I also reside, and I love all things plants! I got a Bachelor's Degree in Horticulture and found the first work-from-home job I could get. Now, I spend my days writing for TLM, playing with my dog, eating delicious food with my husband, and plotting my next landscape or gardening move. I believe everyone should get down and dirty in the soil now and then. Happy Gardening!