Winter is arriving in most parts of America, taking away the freshness and liveliness of the previous months.
But in the cold season, there should be no lifeless, colorless food plates for weeks. Read this also Winter nutrition tips: Foods to boost energy levels, improve mood
Dietitians and food experts say winter is a great time to experiment with your food, try underrated seasonal products and cook healthy meals for loved ones.
“Embrace the cold, embrace winter and appreciate the bounty,” said Kristen Rasmussen, a culinary dietitian and chef who teaches at the University of California Berkeley.
Here are tips from nutritionists about how to make your meals “winter.”
Any produce is good produce – fresh, frozen, canned or dried
Data from the US Centers for Disease Control and Prevention shows that only 1 in 10 Americans eats the recommended amount of fruits and vegetables every day.
Major fruits and vegetables are generally available year-round in the grocery store, but this is also the peak season for some types of produce.
Fresh fruits in winter also include citrus fruits – lemons, limes, oranges and many more. When it comes to root vegetables, take sweet potatoes and pumpkins out of the Thanksgiving desert and add them to delicious meals and snacks. Also try parsnips, beets and radishes. Read this also Nutrition for winter: vitamins you should take in the cold season
And don’t forget those winter greens: Rasmussen recommends including more members of the chicory family like radicchio, escarole and endive. (These can be on the bitter side, so they may be an acquired taste.) You can also test the leafy tops of root vegetables like different types of kale and radish greens.
If fresh options are limited, experts say canned and frozen fruits and vegetables still have plenty of nutritional value, as long as you don’t overcook them. Also make sure they don’t contain too much salt or fat.
Dried fruits – think apricots, dates and raisins – and nuts are also great to bring to salads, bakes and more.
“Without a doubt, dried[fruits]also have a lot of nutritional benefits,” said Linda Van Horn, a clinical nutrition epidemiologist at Northwestern University.
For comfort food, how about a simple stew, soup or porridge?
Soups, stews and porridges span histories and cultures. They are a great way to prepare a complete meal. They easily adapt to any taste, are easy to make and are great for freezing.
Plus, you can put almost anything in them.
“The advantage is that it includes everything,” Van Horn said, adding that the nutrients released from the ingredients during cooking remain in the broth. Read this also Nutritious foods to keep you warm this winter
These comfort meals are a great way to try different beans and legumes, which Rasmussen calls “nutritional powerhouses.” They’re affordable, accessible, and also an excellent source of plant-based protein and fiber, said Alicia Henson, MD, a pediatric clinical dietitian at Benioff Children’s Hospital of the University of California, San Francisco.
Meanwhile, oatmeal — at breakfast and beyond — is a great way to try different grains and lend itself as a base for just about any cultural flavor, from congee to atole and overnight oats.
“You can make it salty or sweet, you can top it with leftovers, lemon or salsa matcha, chili oil or an egg,” Rasmussen said. “It has a lot of versatility.”
Herbs and spices aren’t just for the holidays
When it comes to flavor, let rosemary, thyme, nutmeg and star anise shine all winter long—not just for holiday meals.
Spices and herbs are a great source of flavor and nutrition. For example, turmeric is known to have antioxidant and anti-inflammatory benefits. Some spices have been more researched than others, Rasmussen said. But experts agree that they are still worth using in food.
Liven up snacks and drinks with spices ranging from smoky peppers to so-called “warming” spices – clove, ginger and cumin.
Adding aromatic spices to tea can be great in the winter, whether you’re grating your ginger into the cup or putting it in a tea bag, says Susan Aronson, MD, director of dietetics education at the University of Michigan’s School of Public Health. Spices are also great for adding to plain popcorn and other snacks — and a way to avoid the extra salt and fat that often come with pre-made options.
Cook for others to nourish mind and body
Winter can be especially isolating for some people, so take advantage of the holidays to enjoy seasonal meals with friends and family. Read this also 7 Amazing Winter Superfoods to Boost Your Brain Health
Experts say eating seasonally can help people connect with their food sources and environment, as well as learn about and be proud of other cultures.
For about a decade, Aronson and a few friends meet for a “soup group,” where they share and eat “experimental” soups they made during the fall and winter.
“It’s a fun way to socialize and try new things,” he said.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
