How to Eat Seasonal Produce in Montreal Winter & Meal Prep for the Week

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Eating fresh, seasonal produce in the winter might seem challenging, but Montreal’s markets and grocery stores offer plenty of local and hearty ingredients. With the right approach, you can enjoy flavorful, nutritious meals while saving time and money. Here’s how to make the most of winter produce and meal prep for a stress-free week.

What’s in Season in February?

While summer brings an abundance of fresh fruits and vegetables, winter offers a selection of nutrient-dense produce that is perfect for warm, comforting dishes:

Root vegetables: Carrots, parsnips, beets, turnips, and potatoes
Cruciferous vegetables: Cabbage, Brussels sprouts, kale
Squash & pumpkins: Butternut squash, acorn squash
Fruits: Apples, pears, citrus (imported but at peak freshness)

Weekly Meal Prep Using Seasonal Ingredients

Here is a simple plan to prep your meals using these winter ingredients.

Monday: Hearty Lentil & Vegetable Soup

Make a big batch to have throughout the week. Lentils, carrots, and cabbage make this soup rich in fiber and protein.

Tuesday: Roasted Winter Vegetables with Quinoa

Roast a mix of Brussels sprouts, sweet potatoes, and beets. Serve over quinoa with a tahini dressing.

Wednesday: Warm Kale & Apple Salad with Walnuts

Sauté kale with garlic, then toss with sliced apples, walnuts, and a balsamic dressing.

Thursday: Butternut Squash & Chickpea Curry

Cook butternut squash with chickpeas, coconut milk, and spices for a flavorful, make-ahead dinner.

Friday: Baked Root Vegetable Fries & Homemade Veggie Burgers

Swap traditional fries for roasted parsnip, carrot, and sweet potato fries.

Weekend Treat: Apple & Pear Crumble

A simple, warming dessert using seasonal apples and pears topped with oats and cinnamon.

By embracing seasonal ingredients and meal prepping, you can enjoy fresh, affordable, and healthy meals all winter long in Montreal!

Noorène Djaffar