December Seasonal Produce & Recipe Guide

Seasonal, nutrient-dense recipes for gut and hormone health to try this month!

Seasonal eating has always been one of my main recommendations for a few important reasons:

• 🌱 Nutrient Density: Seasonal produce is typically fresher and more nutrient-dense since it's harvested at its peak. Fruits and vegetables grown in season tend to have higher concentrations of vitamins, minerals, and antioxidants, which can support overall health and wellness.

• 🍊 Better Taste and Freshness: Foods harvested during their natural growing season are often more flavorful and vibrant because they ripen fully in their ideal environment. This means more delicious and satisfying meals.

• 🌈 Varied Diet: Eating seasonally is a great way to eat a variety of plant foods which helps maintain a healthy microbiome, improve digestion, and enhance overall gut function.

• 👩‍🌾 Local & Sustainable: Seasonal eating often means choosing locally grown produce, which reduces the carbon footprint associated with long-distance food transportation. It supports local farmers and encourages more sustainable agricultural practices.

• 💰 Cost-Effective: When fruits and vegetables are in season, they are often more abundant, making them less expensive. Shopping seasonally can help save money while still providing a variety of nutrient-rich foods.

• 🌍 Connection to Nature’s Rhythms: Eating with the seasons encourages a deeper connection to the natural world. It helps you align with the cycles of nature, giving you a sense of living in harmony with the environment and eating in tune with what's naturally available at different times of the year.

• 🤒 Enhanced Immune Function: Seasonal produce like citrus, root vegetables, and dark leafy greens are packed with immune-boosting nutrients like vitamin C, antioxidants, and zinc, which are especially beneficial during colder months.

Is that enough reasons to eat seasonally?? Lol. Let us know in the comments why you eat seasonally! I think it could spark a fun conversation.

The cold weather is setting in but December still offers a bounty of seasonal produce packed with nutrients that not only support your immune system but also provide significant benefits for gut and hormone health. Root vegetables, dark leafy greens, citrus fruits, and more fill the markets for delicious and nourishing options to warm your body and support your overall wellness.

In this post, we’ll explore the benefits of December’s seasonal produce, highlight the foods most supportive of gut and hormone health, and share nutrient-dense recipes to help you make the most of these wintertime treasures. I hope to start doing this monthly, so let me know if you find this helpful!

Root Veggies:

• carrots

• parsnips

• beets

• sweet potatoes

• potatoes

• turnips

• kohlrabi

• onions

• leeks

Root vegetables like carrots, beets, and sweet potatoes are abundant in December. These vegetables are rich in fiber, vitamins, and minerals that support digestion and promote gut health.

• Gut Health Benefits: Root vegetables are high in prebiotic fiber, which helps feed the beneficial bacteria in your gut. This supports a healthy microbiome, which is key for digestion, immune function, and even mood regulation.

• Hormone Health Benefits: Carrots are great for addressing estrogen dominance and sweet potatoes can help boost progesterone levels! I love having some complex, starchy carbs on hand during the luteal phase of the menstrual cycle.

Recipes:

High Protein Winter Harvest Bowl Meal Prep

Roasted Beets & Sweet Potatoes

Ingredients:

• 2 medium beets, cubed

• 2 medium sweet potatoes, cubed

• 1 tablespoon olive oil

• Sea salt and pepper to taste

• 1/4 cup crumbled feta or goat cheese (optional)

• 1/4 cup chopped walnuts

• 2 tbsp balsamic vinegar

Instructions:

1. Preheat your oven to 400°F. Toss the cubed beets and sweet potatoes in olive oil, sea salt, and pepper.

2. Spread them out on a baking sheet and roast for 30-40 minutes, or until tender.

3. Let cool then toss the roasted vegetables, walnuts, and cheese. Drizzle with balsamic vinegar. Adjust seasoning to taste.

Cruciferous Veggies:

• broccoli

• brussels sprouts

• cabbage

• cauliflower

• chard

• collard greens

• kale

Cruciferous veggies, like dark leafy greens, are staples in December. They are packed with nutrients, including fiber, vitamins A, C, and K, as well as folate and calcium. Cruciferous vegetables also support liver detoxification and hormone health by enhancing the body's ability to metabolize estrogen and other toxins, thanks to compounds like sulforaphane.

• Gut Health Benefits: These veggies are high in fiber, which is essential for healthy digestion and regular bowel movements. They also contain compounds called glucosinolates that support liver detoxification and overall gut health.

• Hormone Health Benefits: Rich in nutrients that help maintain hormone balance by supporting detoxification and reducing inflammation.

Recipes

Roasted Cruciferous Veggie Medley with Garlic and Lemon

Ingredients:

• 1 cup Brussels sprouts, trimmed and halved

• 1 cup broccoli florets

• 2 cups kale, stems removed and torn into pieces

• 2 tbsp olive oil

• 3 cloves garlic, minced

• 1 tbsp lemon zest

• 2 tbsp lemon juice

• Sea salt and pepper to taste

• 1 tbsp apple cider vinegar

• 1/4 cup grated Parmesan cheese (optional)

Instructions:

1. Preheat the oven to 400°F.

2. Toss the Brussels sprouts, broccoli florets, and kale with olive oil, minced garlic, lemon zest, sea salt, and pepper in a large bowl.

3. Spread the veggies evenly on a baking sheet in a single layer. Roast in the preheated oven for 20-25 minutes, or until the Brussels sprouts are crispy and golden brown and the broccoli is tender.

4. Remove from the oven and drizzle with lemon juice and the vinegar. Toss gently and sprinkle with grated Parmesan cheese, if desired. Enjoy warm as a side dish.

Citrus:

• oranges

• grapefruit

• lemons

• tangerines

Citrus fruits come into season in December and are rich in vitamin C, a powerful antioxidant that supports immune function. They also contain flavonoids, which have anti-inflammatory properties and help regulate blood sugar levels.

• Gut Health Benefits: Citrus fruits are high in fiber, particularly soluble fiber called pectin, which helps maintain gut health by promoting the growth of beneficial gut bacteria. The high water content also helps with hydration and digestion.

• Hormone Health Benefits: Vitamin C is crucial for cortisol (the stress hormone) regulation and boosting progesterone levels.

Recipe

Blood Sugar Friendly Lemon Curd

Gut Healthy Lemon Soda

Preserved Lemons

Citrus Salad with Avocado and Mint

Ingredients:

• 2 oranges, peeled and segmented

• 1 grapefruit, peeled and segmented

• 1 ripe avocado, diced

• 1/4 cup fresh mint leaves, chopped

• 1 tbsp extra virgin olive oil

• 1 tbsp raw local honey (optional)

• Sea salt and pepper to taste

Instructions:

1. Combine the citrus segments, avocado, and mint in a large bowl.

2. Drizzle with olive oil and honey (if using) and toss gently to combine.

3. Season with a pinch of sea salt and pepper. Serve chilled.

Winter Squash:

• butternut

• acorn

• honeynut

• spaghetti

• delicata

One of my favorite winter season produce - winter squash! These nutrient-dense vegetables are rich in vitamins A, C, and E, as well as potassium and fiber.

• Gut Health Benefits: Winter squash is high in fiber, particularly soluble fiber, which helps regulate digestion and maintain a healthy gut. It’s also packed with antioxidants, which support gut health by reducing inflammation.

• Hormone Health Benefits: The beta-carotene in winter squash helps support thyroid health and hormone regulation. Additionally, its high potassium content helps balance electrolytes, reducing stress on the adrenal glands.

Recipes:

Pumpkin Chocolate Chip Cookies

High Protein Pumpkin Pie Pudding (I recommend using fresh roasted pumpkin 😊 )

Butternut Squash Soup with Ginger

Ingredients:

• 1 medium butternut squash, peeled and cubed

• 1 tbsp olive oil

• 1 medium onion, chopped

• 2 garlic cloves, minced

• 1-inch piece of fresh ginger, grated

• 4 cups bone broth

• Sea salt and pepper to taste

• A pinch of cayenne pepper (optional)

• Fresh cilantro for garnish (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, sautéing until soft and fragrant (about 5 minutes).

2. Add the cubed butternut squash and ginger, stirring for another minute.

3. Pour in the vegetable broth and bring to a simmer. Cook for 20-25 minutes until the squash is tender.

4. Use an immersion blender to blend the soup until smooth (or transfer to a blender).

5. Season with sea salt, pepper, and cayenne pepper to taste. Garnish with fresh cilantro before serving.

Enjoy the Seasonal Bounty!

December’s seasonal produce is a treasure trove of nutrient-dense foods that support both gut and hormone health. From fiber-rich root vegetables to antioxidant-packed citrus, these foods provide essential nutrients that nourish your body, boost digestion, and help regulate hormones during the colder months.

Incorporating these seasonal ingredients into your meals not only helps support overall health but also offers a delicious way to stay connected to the rhythms of nature. So, embrace the flavors of the season and enjoy these gut- and hormone-friendly recipes for a healthier you this December!

Now, go tell me your favorite seasonal recipes in the comments so that we can all enjoy seasonal produce together ❤️