November is definitely the ideal month to (re)discover old and forgotten vegetables: it is indeed the peak season for salsify, crosnes, and parsnips for example! During this month, it’s impossible to miss pumpkins and cabbages, which come in many varieties. But that’s not all! Discover all the vegetables you absolutely must enjoy this autumn month.
The peak broccoli season is from June to November.
Broccoli is one of the vegetables known for its richness in vitamins, especially Vit C, B9, and E. Surprisingly, it contains twice as much Vitamin C as an orange. Cooked in a frying pan or wok, prepared as a soup, purée, or gratin, for example, broccoli can also garnish a pie or cake. Count 20 kcal/100 g of broccoli.
Check out the broccoli food fact sheet for more information.
White cabbage, curly kale, red cabbage, kohlrabi, cauliflower, Brussels sprouts, etc. Their peak season is from September to March-April.
Some cabbages such as kale, white cabbage, red cabbage, kale and kohlrabi, but also cauliflower for example, can be cooked raw in the form of salads. Depending on the variety, cabbage contains 20-30 kcal/100 g, but all of them are a very important source of fibre. If you are one of those people who are sensitive in the intestines, always add one or two spoonfuls of bicarbonate of soda to the cooking water! This trick allows a much better digestion of the most difficult fermentable vegetables.
The pumpkin is THE autumn vegetable par excellence that we savour between the months of October and January.
Often prepared in soup, velouté, puree or gratin, pumpkin is a vegetable whose main virtue lies in its Vitamin A and beta-carotene content. The pumpkin also provides an interesting quantity of mineral salts: iron, copper and manganese. This vegetable is also very rich in Vitamins of group B (B2, B5, B6, B9), Vitamins C and K.
Discover the pumpkin’s food card for more information.
The month of November marks the beginning of the full period of the crosnes which are tasted from November to March.
This root vegetable, recognizable among all vegetables (it looks like a white blistered caterpillar), is one of the old and forgotten vegetables that are worth (re)discovering. Steamed, boiled, pan-fried, fried or stewed with butter, crosne is fabulous when prepared with parsley or cooked au gratin! Count 50 kcal/100 g of cooked plain crosnes.
Endive is one of the vegetables whose full season is from October to April. November is therefore the ideal time to enjoy it!
This variety of chicory, has a nutritional intake close to other salads (vitamins, minerals, fiber), including 17 kcal/100 g. However, remember to keep the endives well away from light to prevent them from turning green and becoming too bitter. Note: the flavours of endive blend perfectly with those of walnuts, apple and blue. Think about it for your fall salads!
Parsnip, an ancient vegetable – a cousin of the carrot, which resembles it very much in shape – is best eaten from November to March even if it is found a little longer on the shelves.
Parsnips contain almost twice as much carbohydrates as carrots, but are richer in minerals and fiber than carrots. Parsnip fiber is soft and well tolerated at the gastrointestinal level: a good point for sensitive people. This forgotten vegetable is also rich in potassium, magnesium, beta-carotene and Vitamin B1. Cooked, it contains about 70 kcal / 100 g.
The leek is one of the winter vegetables that you must absolutely enjoy in November. This cousin of garlic and onion is indeed cultivated from September to April.
The leek contains many health benefits: antioxidants, fiber, potassium, calcium, iron, Vitamin C, Vitamin B6 and Vitamin A. On the other hand, it is slightly richer than most other vegetables (61 kcal/100 g) because of its slightly higher carbohydrate content.
The black radish
November is the ideal month to enjoy the black radishes whose peak season is from October to January.
With an average of only 20 kcal per 100 g, black radish is one of the vegetables with the lowest calorie content. Nevertheless, it remains a nutritionally interesting vegetable with a remarkable intake of Vitamins A and C, potassium, magnesium, calcium, sulfur, iron and mineral salts! In fact, it is the quantity of sulfur that gives it its more or less spicy side!
Here is another forgotten vegetable that deserves to be discovered in this month of November! The right time to buy fresh vegetables is between October and March.
Often eaten hot, salsify can also be eaten cold in a salad, like a potato salad: simply add anchovies, arugula, olives, a few cubes of ham or bacon and a drizzle of olive oil. You will be delighted! In the hot version, sautéed in a pan with parsley, mashed potatoes or gratin, or simply with a knob of fresh melting butter, salsify accompanies all meats and fish! A good reason to invite them to this month’s menu! From a nutritional point of view, count less than 60 kcal/100 g.
In November, mushrooms are much rarer and less tasty because they are waterlogged. It is however the beginning of the full season of the famous truffles.
The truffle is rich in water, fiber, and vitamin A, which contributes to the good health of the eyes and the proper functioning of the immune system. It is also well endowed with vitamins D and K, which protect against osteoporosis. It also contains potassium, which is essential for muscle function and blood pressure regulation.