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Around this time of year, many of us are thinking about what the food on our plates can do for our health. Whether we’re attempting Veganuary or just trying to clean up our diets, there are plenty of folks looking for ways to max out on vitamins and stock up on nutrients. 

Even in the depths of winter, plenty of seasonal vegetables are widely available and contain a wealth of hidden nutrients many of us are missing out on. So, which parts of our winter vegetables are especially good for us to eat? What surprising ingredients should we never throw in the bin, and how do we prepare and cook them?

Ellie Bain, Gousto’s registered dietician, has helped us break down what’s in season right now. 

Winter hero #1 – Carrots

Carrots are golden goodies for nutrients. Boiled carrots are a little unadventurous, and vitamins are lost into the water in the process; opt for steaming or roasting instead. Carrot tops hold a lot of Vitamin C, along with some calcium and iron.

As Vitamin C helps us absorb iron from plants, carrots tops are a great way to ensure you are getting enough iron in your diet, especially if you are plant-based. Instead of chopping off the tops, why not try blending them with olive oil, garlic, lemon juice and pine nuts to make a zingy pesto? This is a great hack to minimise food waste, boost the health benefits and add an extra tasty edge to a simple pasta dish.

Alternatively, you could try adding tops to a smoothie as a great way to get Vitamin C and K in without having to subject yourself to a green spinach smoothie – you’re welcome. Save yourself some time; there’s no need to peel your carrots, as the peels hold nutritional value too. Simply rinse and scrub until clean, then prepare as usual.

How to store

You can freeze carrots for up to 12 months. If they feel a little limp, simply submerge them in water for five minutes, and they’ll quickly become crunchy again.

If you’re keen to give this a try in your online food order,  read on. At Gousto, we’re always eager to provide diners with plenty of inspiration. We all love a new and inspiring dinner recipe. A great way to blend up every part of the carrot is to make Gousto’s incredibly moreish ‘carrot & bean patties with sesame sauce’.

Another way to use carrots is to grate them into a punchy pickle and serve with Gousto’s ‘meat-free mince bulgogi and rice’. Or, if you’re looking for something sweet, try making a ‘blood orange and carrot sorbet’. The natural sweetness of the carrot makes them an ideal base ingredient. 

Winter hero #2 – Brussels sprouts

At Gousto, brussels sprouts aren’t just for Christmas. These nutritional powerhouses have heaps of Vitamin C that is great for maintaining healthy skin, blood vessels, bones and cartilage. They are incredibly high in fibre, which helps to support the digestive system.

Half a cup of cooked brussels sprouts contains 2 grams of fibre – that’s 8% of your daily fibre needs. They’re also rich in iron and potassium, which is great for carrying oxygen around the body and your heart function. For a fun new way to serve,par-boil your sprouts squash and roast them to reveal their crispy side – perfect for dipping. 

And if you’re lucky enough to buy them on the chunky (and very tasty) stalk, don’t throw it away as it can be eaten in many ways, plus it’s packed full of vitamins. The stalk also provides a bank of nutrients for the sprouts to draw from, helping them stay fresher for longer. Win-win. 

How to store

The best way to store sprouts is unwashed, with the stalk still on. However, we don’t see Brussels sprouts with stalks a lot of the time. If loose, store them in a Tupperware container with some paper towels. They’ll keep for at least one week, if not a little longer. If you blanch them, they’ll last in the freezer for a good 12 months.

If you’re in the mood for some nutritious goodness, have a go at this fibre-rich winter warmer ‘honey-roasted winter vegetable and herby chicken’ recipe. Or, if you want to break away from traditional roast flavours, why not use up your sprouts in this ‘brussels sprout and garam masala tart’? Experiment with mashing sprouts in this ‘pork belly, sprout mash and spiced red cabbage,’ perfect for if you’ve always wanted to learn how to cook a pork belly perfectly. 

Winter Hero #3 – Apples

A healthy snack and natural sweetener for a savoury dish. The health benefits of apples include Vitamin E for your skin and eyes, Vitamin B1 and B2 to help keep your nervous system healthy and Vitamin C for your immune system. Remember to keep the skins on your apples, as this holds a lot of an apple’s vitamins and antioxidants. It contains Pectin, a type of fibre that acts as a prebiotic for good gut health and helps to lower cholesterol. 

Why not try mixing things up and using them in some savoury meals, too? They add a crunch to salads and a sweet bite to casseroles and pies.

If you have too many, an easy way to revive your apples is by cutting them into chunks and soaking them in cold apple cider or juice for approximately 30 minutes. Place them in the refrigerator while soaking, then your juiciest apples are back. 

How to store

Apples can be kept frozen for 3–6 months. The best place to store them is in the fridge, specifically the salad drawer. That is unless you’re planning to eat them within 2–3 days, in which case you can keep them out on the kitchen counter or in a fruit bowl.

An unusual but delicious way to use up apples is in a warming, savoury ‘oven-baked Normandy chicken and apple casserole’, served with green beans and crusty ciabatta to mop up the delicious sauce. A lighter option could be this classic Austrian dish of ‘chicken schnitzel, apple and potato salad’.

Combining sweet with savoury is a treat for the tastebuds – try adding shredded or sliced apple to salsa as part of Gousto’s ‘Mexican-style pork chilli with apple salsa’ recipe. A stand-out dish, every time. For more seasonal eating advice, click here.

Carrot and bean patties with sesame sauce

Ingredients (for two people)

• 3 spring onions
• 50g lamb’s lettuce
• 1 lemon
• 25g agave nectar
• 75g bulgur wheat
• 2 tsp ground cumin
• 15ml soy sauce
• 10g coriander
• 1/2 cucumber
• 1 can of cannellini beans
• 2 carrots
• 30g panko breadcrumbs
• 2 tbsp tahini
• 10g toasted sesame seeds

Method

• Step 1. Boil a kettle and add the bulgur wheat to a pot with plenty of boiled water and a pinch of salt (the same as you would for pasta) and cook over high heat for 10–15 minutes or until tender with a slight bite. Once done, drain and return to the pot and set aside until serving.
• Step 2. Top, tail, peel (or for a no-waste way, leave the skins on) and grate the carrots finely. Meanwhile, trim, then slice the spring onions finely and zest the lemon.
• Step 3. Chop the coriander finely, including the stalks (keep the chopped leaves and stalks separate)
• Step 4. Drain and rinse the cannellini beans and add them to a bowl. Mash the cannellini beans with a masher until smooth.
• Step 5. Add the grated carrot, lemon zest, ground cumin, sliced spring onion, chopped coriander stalks, sesame seeds and panko breadcrumbs to the bowl of mashed cannellini beans. Add the juice of 1/2 lemon, 1/2 tsp salt and a pinch of pepper and give everything a perfect mix up (clean hands is the best way) Divide the mixture into six patties.
• Step 6. Heat a large, wide-based pan (preferably non-stick) with a drizzle of olive oil over medium heat. Once hot, add the patties and cook for 3 min on each side or until golden.
• Step 7. Slice the cucumber into discs. Meanwhile, combine the tahini, soy sauce, agave nectar, and the remaining lemon juice with 60ml cold water. Give everything a good mix up – this is your sesame sauce. Tip: Add a splash of more water if your sauce is looking a little thick.

Divide the bulgur between two plates, add the lamb’s lettuce, cucumber and chopped coriander leaves. Drizzle with some olive oil and season with a pinch of salt and pepper and top with the patties and drizzle over the sesame sauce. 

Meat-free mince bulgogi with rice and spicy carrot pickle

Ingredients (for two people)

• 200g Meatless Farm mince
• 300g steamed white basmati rice
• 15g ginger and garlic paste
• 1 carrot
• 8ml sriracha hot chilli sauce
• 5g toasted sesame seeds
• 15ml rice vinegar
• 15ml tamari soy sauce
• 15ml toasted sesame oil
• 80g baby leaf spinach
• 25g chilli jam

Method

• Step 1. Before you begin, get all your ingredients and equipment ready. Skim through these steps, then wash your fruit and vegetables.  Note: Equipment and pan sizes vary. Make sure you cook food thoroughly (even if it takes you a little longer than 10 minutes)
• Step 2. Now, let’s get started. Boil a full kettle and heat a large, wide-based pan (preferably non-stick) with one tbsp vegetable oil over high heat. Once hot, add the meat-free mince to the pan and cook for four-five minutes or until starting to brown, breaking it up with a wooden spoon as you go
• Step 3. While the meat-free mince is browning, top, tail, peel and grate the carrot. Combine the sriracha and rice vinegar in a bowl with a pinch of sugar and one tbsp of water. Add the grated carrot, then give it a good mix up and set aside – this is your spicy carrot pickle.
• Step 4. Squeeze the pouch of steamed white basmati rice to separate the grains. Tear the top corner of the pouch[es] (just a little) and microwave for two minutes or until piping hot. Tip: If you’re cooking two pouches, pop them in together but increase the microwave cook time accordingly
• Step 5. Meanwhile, add the spinach to a colander and pour boiled water all over it so that it starts to wilt. Rinse the wilted spinach under cold running water until it’s cool. Once the spinach is cool, squeeze as much water out of it as you can then add it to a bowl with half of the toasted sesame oil (you’ll use the rest later) – this is your sesame spinach.
• Step 6. Once the meat-free mince has browned, add the ginger and garlic paste and cook for one minute. Add the chilli jam, tamari soy sauce and remaining sesame oil and give it a good mix up – this is your meat-free mince bulgogi.
• Step 7. Drain the spicy carrot pickle, discarding the pickling liquid. Serve the meat-free mince bulgogi over the warmed basmati rice with the sesame spinach and spicy carrot pickle to the side. Garnish with the toasted sesame seeds. 

Blood orange and carrot sorbet recipe

Ingredients (for three-four people)

• 500g carrots
• 175g caster sugar
• 275ml water
• Juice and zest of 1 lemon
• Juice and zest of 1 blood orange
• Pinch of salt

Method

• Step 1. Scrub carrots well-cut end and discard. Grate very finely and set aside.
• Step 2. Zest and then juice, both citrus fruit. Add the water and caster sugar to a medium saucepan over medium heat, constantly stirring until sugar is dissolved.
• Step 3. Bring to a gentle simmer, then add the grated carrots. Bring back to the bubble and continue to simmer for two minutes. Remove from the heat; add the citrus juices and zests along with a pinch of salt.
• Step 4. Puree until very smooth (about three minutes in total) in a blender on the highest setting, wiping down sides as needed. Place a sieve over a medium-sized bowl and pass the liquid through the sieve, squeezing through as much juice as possible with the back of a large spoon or spatula (a tip: reserve the remaining puree for baking into muffins, cakes or pancakes).
• Step 5. Refrigerate the syrup until well-chilled, then churn in an ice cream machine, then freeze (alternatively, pour into a metal bowl and freeze, stirring vigorously every 30 minutes or so to break up the ice crystals). Freeze completely, then serve and enjoy. 

Brussels sprouts-Honey roasted winter vegetables and herby chicken

Ingredients (for two people)

• 2 x 125g British chicken breast fillets
• 100g Brussels sprouts
• 15g of flaked almonds
• 5g of Dijon mustard
• 1 lemon
• 1 red onion
• 25g of honey
• 15ml of cider vinegar
• 1 tsp dried oregano
• 320g butternut squash cubes
• 130g quinoa

Method

• Step 1. Preheat the oven to 220°C/ 200°C (fan)/ 425°F/ Gas 7. Cut the Brussels sprouts in half. Peel and chop the red onion into wedges.
• Step 2. Line a tray with tin foil and add the halved sprouts, red onion wedges and butternut squash cubes. Drizzle with olive oil and a pinch of salt and pepper, and give it a good mix up. Put the tray in the oven for an initial 10 minutes.
• Step 3. Meanwhile, heat a dry, medium-sized pot (with a matching lid) over high heat. Once hot, add the flaked almonds and cook for two-three minutes or until toasted and golden. Tip: Watch them like a hawk, so you don’t burn them. Transfer the toasted almonds to a plate and reserve the pot.
• Step 4. Rinse the quinoa in a sieve under cold running water. Add the quinoa to the reserved pot with 250ml cold water and bring to a boil over high heat.
• Once boiling, reduce the heat to low and cook, covered, for 18–20 minutes or until all the water has absorbed and the quinoa is tender. Once cooked, remove from the heat and leave to steam-dry, uncovered, until serving.
• Step 5. Combine the juice of 1/2 lemon and the oregano with 1/2 tbsp olive oil and a pinch of salt and pepper on a plate. Add the chicken breasts and toss until coated.
• Add the coated chicken breasts to the tray, cover the roasting vegetables and drizzle over the remaining lemon and herb marinade. Return the tray to the oven for a further 10 minutes.
• Step 6. While everything is cooking, combine the Dijon mustard with the juice of the remaining lemon, cider vinegar, honey, two tbsp olive oil and a pinch of salt and pepper – this is your honey mustard dressing.
• Step 7. Once the chicken has been cooking for 10 minutes, drizzle the honey mustard dressing over everything and return the tray to the oven for a further 5–10 minutes or until everything is cooked and tender (no pink meat). Slice the herby chicken finely. Serve the roasted vegetables over the cooked quinoa and top with the sliced chicken and drizzle over all the remaining dressing and juices from the tin foil then garnish with the flaked almonds. 

Brussels sprout and garam masala tart 

Ingredients

• 200g Brussels sprouts
• 160g puff pastry
• 20g mango chutney
• 50g lamb’s lettuce
• 300g waxy potatoes
• 1 brown onion
• 2 garlic cloves
• 40g cheddar cheese
• 5g coriander
• 1 tsp ground turmeric
• 1 tsp garam masala
• 1 tsp nigella seeds
• 1 red chilli

Method

• Step 1. Preheat the oven to 200°C/ 180°C (fan)/ gas 6. Boil a full kettle.  Add the waxy potatoes to a pot of plenty of boiled water with a pinch of salt and bring to a boil over high heat. Once boiling, cook for 12–15 minutes or until fork-tender, then drain and allow to steam.
• Step 2. While the potatoes are boiling, peel and finely dice the brown onion. Peel and finely chop (or grate) the garlic. Cut the red chilli in half lengthways, deseed (scrape the seeds out with a teaspoon) and chop finely.
• Step 3. Heat a large, wide-based pan (preferably non-stick) with a drizzle of olive oil over medium-high heat. Once hot, add the diced onion, chopped garlic, and half the chopped chilli (can’t handle the heat? Go easy) with a pinch of salt and cook for five-six minutes or until softened.
• Step 4. Meanwhile, trim the ends from the Brussels sprouts, then finely slice. Once the onion has softened, add the ground turmeric, garam masala and a splash of water and cook for one minute. Add the sliced Brussels sprouts to the pan with a knob of butter and cook for seven-eight minutes further or until softened.
• Step 5. While the sprouts are softening, grate the cheddar cheese and chop the coriander finely, including the stalks. Once softened, add the mango chutney, grated cheese and half the chopped coriander (save the rest for garnish). Season with a pinch of salt and a crack of black pepper and give everything a good mix up – this is your Brussels sprout & garam masala tart filling.
• Step 6. Dust your work surface with a generous sprinkling of flour. Unwrap the puff pastry and roll it out to approx. 0.5cm thickness with a rolling pin and cut into two squares. Transfer the pastry squares to a baking tray lined with non-stick baking paper and score a 1cm border around the edge of the pastry with a knife. Top the centre of pastry squares with the Brussels sprout and garam masala tart filling.
• Step 7. Add the drained potatoes to a baking tray and crush gently. Add a drizzle of olive oil, the nigella seeds and a generous pinch of salt – these are your nigella smashed potatoes. Put the Brussels sprout and garam masala tarts and nigella smashed potatoes in the oven for 15–20 minutes or until caramelised and golden. Wash the lamb’s lettuce, then pat it dry with kitchen paper. Serve with the nigella smashed potatoes and lamb’s lettuce to the side. Add a drizzle of olive oil and a grind of pepper to the lamb’s lettuce. Top the tart with the remaining chopped coriander and chopped chilli (not a fan of spice? Just add a little). 

Pork belly, sprout mash and spiced red cabbage

Ingredients (for two people)

• 250g baby red cabbage
• 1-star anise
• 30g sultanas
• 1 x 300g British pork belly
• 30ml balsamic vinegar
• 20g spiced plum chutney
• 5g beef stock mix
• 3 white potatoes
• 100g Brussels sprouts

Method

• Step 1. Preheat the oven to 200°C/ 180°C (fan)/ 400°F/ Gas 6. Score the fatty side of the pork belly in a criss-cross pattern by drawing a sharp knife through the skin, then season with a pinch of salt. Heat a large, wide-based pan (preferably non-stick) over medium heat and once very hot, add the pork belly, fat-side down and cook for 3–5 minutes or until nicely coloured.
• Step 2. Transfer the pork belly, fat-side up, to a baking tray (use tin foil to avoid mess) and save the pan (and juices) for later. Put the tray in the oven for 40–45 minutes, or until it’s crisp on the outside and cooked through. Once done, leave the pork to rest.
• Step 3. Meanwhile, boil a kettle. Cut the baby red cabbage in half and slice as finely as you can.
• Step 4. Add the sliced cabbage, balsamic vinegar, sultanas, star anise, one tsp sugar and a pinch of salt to an oven-proof dish (or casserole dish with a lid) and give everything a good mix up. Cover the dish tightly with tin foil (or a matching lid) and put the dish in the oven for 35–40 minutes or until the cabbage is cooked.
• Step 5. Meanwhile, peel the potatoes and cut them into large bite-sized pieces. Cut the Brussels sprouts in half.  Add the potatoes and Brussels sprouts to a pot of boiled water with a pinch of salt, bring to the boil over high heat and cook for 15-20 minutes or until fork-tender. Meanwhile, dissolve 1/2 beef stock cube in 200ml boiled water.
• Step 6. Return the pork pan to medium heat with approx. 1 tbsp of the reserved juice. Once hot, add two tsp flour and stir with a wooden spoon for one–two minutes or until a sandy paste form – this is your roux. Gradually whisk in the beef stock and cook for one–two minutes further or until a smooth gravy remains. Stir in the spiced plum chutney – this is your spiced plum gravy.
• Step 7. Once the potatoes and sprouts are cooked, drain and return them to the pot. Return the pot to low heat and add a splash of milk and a large knob of butter.  Mash until smooth – this is your sprout mashOnce rested, slice the pork belly as thinly as you can using a sharp knife. Serve the pork belly with the sprout mash and braised red cabbage to the side and spoon over the spiced plum gravy. 

Oven-baked Normandy chicken and apple casserole

Ingredients (for two people)

• 250g British diced chicken thigh
• 11g chicken stock mix
• 2 ciabattas
• 21g wholegrain mustard
• 15ml Chinese rice wine
• 5g chives
• 50g soft cheese
• 80g trimmed fine green beans
• 2 garlic cloves
• 1 apple
• 1 brown onion

Method

• Step 1. Before you begin, this recipe takes around five minutes to prep, so get your casserole dish and all your ingredients ready, then wash your fruit and vegetables. Note: Make sure your dish is oven-proof and safe to use on the hob. Don’t have one? Start cooking in a large, wide-based pan then transfer to an oven-proof dish
• Step 2. Now, let’s get started. Preheat the oven to 220°C/ 200°C (fan)/ gas 7. Boil half a kettle. Heat a large, wide-based, oven-proof casserole dish with a drizzle of olive oil over medium-high heat. Chop the apple into wedges and remove the core.
• Step 3. Peel and chop the brown onion into wedges.
• Step 4. Add the diced chicken thigh to the dish with one tsp flour and cook for 30 seconds. Crush the garlic cloves open by squashing them with the side of a knife and remove the skins.
• Step 5. Add the chopped apple and onion wedges with the crushed garlic and give everything a good stir. Add the chicken stock mix and 200ml boiled water.
• Step 6. Add the Chinese rice wine and stir through with the wholegrain mustard and soft cheese. Bring to the boil over high heat, then put the dish in the oven, uncovered, for 30–35 minutes or until the chicken is cooked through (no pink meat) – this is your Normandy chicken and apple casserole. Use this time to clear up, set the table, have a cup of tea or simply chill.
• Step 7. Once the casserole is almost done, add the green beans to one side of a baking tray with a drizzle of olive oil and a pinch of salt (use tin foil to avoid mess). Add the ciabattas to the other side of the tray.  Tip: Cooking for four? Use two trays. Put the tray in the oven for 5–7 minutes or until the beans are tender but retaining a bite and the ciabattas are warm and crusty. To serve, chop the chives and sprinkle them all over the Normandy chicken and apple casserole then season with pepper. Serve the crunchy beans and crusty ciabattas to the side Tip: For extra indulgence spread the ciabattas with butter before dipping.

Chicken schnitzel, apple and potato salad

Ingredients (for two people)

• 3 mayonnaise sachets (45ml)
• 5g chives
• 1 seasonal British apple
• 20g horseradish cream
• 1 spring onion
• 1 British free-range egg
• 1 lemon
• 1 large British chicken breast fillet
• 300g waxy potatoes
• 30g panko breadcrumbs

Method

• Step 1. Boil a kettle. Meanwhile, cut the waxy potatoes (skins on) into large, bite-sized pieces.  Add the potatoes to a pot of boiled water with a pinch of salt, bring to the boil over high heat and cook for 15–20 minutes or until they’re fork-tender.
• Step 2. Meanwhile, place your hand flat onto the chicken breast. Slice in half as if you were cutting a burger bun, so you are left with two thinner pieces of chicken.
• Step 3. Add a handful of flour to a plate with a generous pinch of salt and pepper. Crack the egg into a shallow bowl and beat with a fork. Add the panko breadcrumbs to a plate with a pinch of salt and pepper. Coat the sliced chicken in the flour, tap off the excess, then into the beaten egg and finally press it into the panko breadcrumbs firmly to coat everything evenly.
• Step 4. Add the mayonnaise to a large mixing bowl with the horseradish cream, the juice of 1/2 lemon, and a generous pinch of salt, pepper and sugar. Add a generous drizzle of olive oil and mix to combine – this is your lemony horseradish dressing.
• Step 5. Trim, then finely slice the spring onion. Chop the chives finely and dice the apple (skin on).  Add the sliced spring onion, chopped chives and diced apple to the bowl of horseradish dressing and set aside.
• Step 6. Heat a large, wide-based pan (preferably non-stick) with a very generous drizzle of vegetable oil over medium-high heat. Once hot, add the breaded chicken and cook for 4–5 min on each side until golden.  Tip: Add more oil if your pan is looking a little dry.  Once cooked, transfer to kitchen paper (keep the pan) – these are your chicken schnitzel.
• Step 7. Return the pan to high heat and cut the remaining lemon into wedges. Once the pan is hot, add the lemon wedges to the pan and cook for one minute on each side or until they’re slightly browned – these are your caramelised lemons.  Once done, add the drained potatoes to the bowl with the diced apple, spring onion and chopped chives and give everything a gentle mix. Serve the chicken schnitzel over the apple and potato salad. Garnish with the caramelised lemon. 

Mexican-Style pork chilli with apple salsa

Ingredients (for two people)

• 250g British pork mince
• 11g beef stock mix
• 40g chipotle paste
• 130g bulgur wheat
• 32g tomato paste
• 30ml red wine vinegar
• 1 tsp ground allspice
• 1 red onion
• 40g cheddar cheese
• 1 apple

Method

• Step 1. Peel and finely dice the red onion. Heat a large, wide-based pan (preferably non-stick) with a drizzle of vegetable oil over medium-low heat. Once hot, add 3/4 of the diced red onion and a pinch of salt, then cook for 5 minutes or until softened and starting to caramelise.
• Step 2. Meanwhile, add the remaining diced red onion to a medium-sized bowl with a pinch of salt and the red wine vinegar and set aside to pickle – this is your quick-pickled red onion. Boil a kettle.
• Step 3. Stir the ground allspice into the softened onion and cook for one minute. Add the pork mince and cook for three-four minutes or until beginning to brown, breaking it up with a wooden spoon as you go.
• Step 4. Add the bulgur wheat to a pot with plenty of boiled water and cook over high heat for seven-nine minutes or until tender with a slight bite, then drain and return to the pot. While the bulgur wheat is cooking, dissolve the beef stock mix in 350ml boiled water.
• Step 5. Once the mince has browned, stir in the tomato paste and chipotle paste (can’t handle the heat? Go easy) and cook for one minute. Add the beef stock and reduce the heat to medium-low. Cook for 10–15 minutes or until thick and reduced to a chilli-like consistency – this is your Mexican-style pork chilli.
• Step 6. While the chilli thickens, finely dice the apple (skin on). Grate the cheddar cheese.
• Step 7. Add the diced apple to the quick-pickled red onion with two tbsp olive oil and season lightly with salt and pepper – this is your apple salsa. Fluff the cooked bulgur with a fork. Serve the Mexican-style pork chilli over the fluffed bulgur with the apple salsa to the side. Top with the grated cheese.