Even in colder weather, you can get fresh North Carolina produce. The availability of local fruits and vegetables vary by time of year and weather, but there is still fresh produce available. So, this winter you can try to shop smart, eat fresh and add more delicious NC produce to your meals.

Produce that’s in season are often fresher, more nutritious and less expensive. When you buy them at the farmers market, they are more likely to stay fresh longer than what you buy at the grocery store. Here are some of the items you can find in-season this time of year.

Apples

Apples are in season from August to February in North Carolina. They are a good source of fiber and can be enjoyed for snacks, diced in a salad or baked with cinnamon. When buying fresh apples, select firm, crisp and well-colored apples. When you bring them home, keep apples in a plastic bag in the refrigerator away from foods with strong odors.

Cabbage

Cabbage is in season from May to December. It is a good source of fiber, vitamin C and potassium. When buying fresh cabbage, choose firm, heavy cabbages that are free of yellowing leaves, splits or soft spots. The leaves should be compact and smooth for green and red cabbage, but savoy cabbage leaves should be crinkly and less compact. When storing them, keep them in the refrigerator and consume within two weeks. Wash them well and remove wilted leaves before adding them to a dish.

Carrots

Carrots are available all year round in North Carolina. They provide a good source of vitamin A and C.  Farmers markets often offer a variety of carrots, you may find carrots that are white, purple, deep red or orange---some may even still have their green their tops attached. Once you bring them home, remove the greens for compost (some folks like to use these greens in soup).  Store the carrots in a perforated bag for up to two weeks in the refrigerator. Farmers market carrots tend to get soft quicker than grocery store varieties, so use those sooner rather than later. Don’t forget that soft carrots can be used for soups or baked goods.

Collards

With our mild cool seasons and well-drained soils, NC is the 3rd leading producer of collards in the US (behind SC and Georgia). They are generally available year-round but this is the best time of year you can purchase fresh harvested NC collards at local markets. Long time southerners are quick to share that the slightly bitter taste of collards mellows after frost. Collards can be harvested young for tender salad leaves or allowed to mature. Choose bunches with dark green leaves and no yellowing. Refrigerate collard greens in a plastic bag for up to five days. Collards are rich in folate, vitamins A, C and K.

Sweetpotatoes

North Carolina is the number one producer of sweetpotatoes in the U.S. You can find sweetpotatoes in season all year round, but now is the time to get a good price. They are a great source of vitamin A, vitamin C, potassium and fiber. When choosing sweetpotatoes at the store or the farmers market, select potatoes with smooth, evenly colored skin. Then, store them in a cool, dark place at home. Do not store sweetpotatoes in the refrigerator. You should use them within three to five weeks.

Winter Squash

Winter squash is in season in North Carolina from September to January. They provide an excellent source of vitamin A and vitamin C.  When shopping for winter squash, look for the ones that are heavy for their size with hard, good-colored, unblemished rinds. Winter squash comes in many varieties such as spaghetti, acorn, Hubbard, turban, kabocha, butternut and sugar pumpkins. At home, store them in a cool, dark place for up to a month. Once cut, refrigerate unused portions. Winter squash has tough skins and contains seeds. Many need to be peeled or have the inside pulp scooped-out before cooking. Pumpkins and winter squash can be used interchangeably in most recipes.

All of these fresh produce items can be purchased with SNAP benefits at most grocery stores and some farmer’s markets. SNAP stands for Supplemental Nutrition Assistance Program (formerly known as food stamps). SNAP is available for low-income families to provide assistance purchasing nutritious food.

If you would like to learn more about this program or help with applying, contact the More In My Basket team at NC State. Their toll-free number is 1-855-240-1451 or visit their website at morefood.org. They also have lots of money saving ideas and recipes in their blog at this website.

Resources:

Vegetable-Fruit Availability Chart Bars_web

nclocalfoodcouncil.org/

Collard Greens - Grow It, Eat It

Top Vegetables in NC

morefood.org

Syracuse is a Family and Consumer Science team member and can be reached at NC Cooperative Extension, Brunswick County Center 910-253-2610 or by email at clsyracu@ncsu.edu