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5 Winter Superfoods to Add to Your Shopping List

Winter is well and truly upon us, so it’s important now more than ever that we look after ourselves and seek out new ways of boosting our immunity and keeping healthy. Winter superfoods are an affordable place to start, giving you the natural vitamins from seasonal produce that will help strengthen your immune system and can help ward away the latest cold and flu. 

Here’s our top 5 winter superfoods to pick up at Prahran Market this season, all available from our Harvest Hall Traders.

Citrus Fruits

There are so many delicious winter citrus fruits popping up at our fruiterers throughout the season, from tangelos to grapefruit, lemons, limes and mandarins. 

Loading up on citrus during the winter months is a fantastic way to keep your immune system strong and your energy levels high. Citrus fruits are bursting with Vitamin C, which helps the body to produce collagen, which aids in building strong and healthy body tissues. Not to mention, citrus fruits are also rich in thiamin and folate – winning! 

Top Tip: Try adding blended orange flesh to your morning smoothie or juice, elevate your winter salad by tossing in a few slices of grapefruit, or start adding freshly squeezed lemon to your afternoon tea or a cup of warm water.


When colds and flus are running rampant around you, we’d suggest reaching for the garlic.  

This natural antibiotic offers an immune system boost, thanks to its sulfur compounds, which are converted into allicin when garlic is chopped, sliced or crushed. It is because of this that many people believe that eating raw garlic can protect against cough, fever and cold illnesses.

If the raw way isn’t quite for you, try adding garlic in hummus, pesto, pasta, sauces, warming soups, stir-fries and to your roasted vegetables.

Brussels Sprouts

Whether you’re a sprout skeptic or a big Brussels fan, there’s plenty of reasons to eat more Brussels sprouts this winter.

This nutrient dense super veg contains more than a whopping 100 percent of the recommended daily intake of vitamins C and K, and is a fantastic source of fibre, vitamin B6, folate, manganese, and iron – we say that’s pretty impressive!

Mix up your sprout game this winter and try these little greens wrapped in bacon, roasted with cranberries, skewered on the BBQ, in a salad, added to your favourite pasta dish or candied to crispy perfection.


Used for centuries to improve digestion, soothe upset stomachs, and boost immunity, eating ginger is one of the best natural ways to fight off or recover from the many illnesses that circulate during the winter months. 

Although ginger is available year-round, the freshest roots are harvested in the winter months, so ask your go-to Harvest Hall greengrocer to point you in the direction of this season’s crop.

A little ginger does go a long way, so don’t be afraid to add some to your afternoon tea or weeknight stir fries for an incredible flavour hit.

Winter Squash

Did you know that winter squash is full of fibre, magnesium, beta carotene, and vitamins C and B6? Not to mention, eating it may help decrease your blood pressure and cholesterol, and can leave your skin looking radiant all season long – we’re sold! 

Just one serving of butternut squash has 35 percent of the recommended daily amount of Vitamin C, and you’ll find this variety along with acorn squash readily available and lining the shelves at our expert Harvest Hall greengrocers. 

But the good news doesn’t end there – winter squash is super easy to cook with! Simply dice, season, and roast for a flavour-packed side, enjoy halved and stuffed with wild rice, or blend the roasted squash to create a base for creamy butternut squash soup – delicious.

Here are some delicious recipe ideas using winter superfoods to try:

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