Winter is taking hold across much of the United States, erasing the crispness and vibrancy of the past few months.
But cold weather doesn’t have to mean weeks of lifeless, colorless dinner plates.
Nutritionists and food experts say winter is the perfect time to experiment with food, try underrated seasonal ingredients, and create healthy meals for your loved ones.
“Embrace the cold, embrace winter, and be grateful for your blessings,” says Kristen Rasmussen, a culinary nutritionist and chef who teaches at the University of California, Berkeley.
Here, nutrition experts share tips on how to make your meals more “winter-like.”
All agricultural products are of high quality, whether fresh, frozen, canned, or dried.
Only 1 in 10 Americans eat it Recommended amounts of fruits and vegetables Data from the U.S. Centers for Disease Control and Prevention shows every day.
While staple fruits and vegetables are typically available at grocery stores year-round, it’s also peak season for certain types of produce.
Fresh citrus fruits in winter include lemons, limes, and oranges. Speaking of root vegetables, take the sweet potatoes and squash out of your Thanksgiving dessert and include them in delicious meals and snacks. Also try parsnips, beets, and radishes.
And don’t forget about winter vegetables. Rasmussen recommends incorporating more plants from the chicory family, such as radicchio, escarole, and endive. (These can be an acquired taste, as they are on the bitter side.) You can also try different types of kale and the leafy parts of root vegetables, such as radish.
This article is part of AP’s Be Well coverage, which focuses on wellness, fitness, diet and mental health. Read more Hope you are well.
Even when fresh options are limited, canned and frozen fruits and vegetables still contain a lot of nutritional value, as long as they’re not overcooked, experts say. Also, make sure it doesn’t have a lot of added salt or fat.
Dried fruits (apricots, dates, raisins, etc.) and nuts are also great for incorporating into salads, baked goods, and more.
“There’s no question that even dried (fruit) has a lot of nutritional benefits,” said Linda Van Horn, a clinical nutritional epidemiologist at Northwestern University.
For a cozy meal, try rustic stews, soups and porridge.
Soups, stews and porridges have a history and culture. It’s a great way to build a balanced diet. It’s also easily adaptable to any flavor, easy to make, and perfect for freezing.
Plus, you can throw almost anything into it.
“The benefit is that it’s all-inclusive,” Van Horn said, noting that the nutrients that leak out of the ingredients during cooking remain in the soup.
These cozy meals are also a great way to experiment with a variety of beans and legumes, which Rasmussen calls “a nutritional powerhouse.” They’re also affordable, accessible, and a good source of plant-based protein and fiber, says Alicia Henson, a pediatric clinical dietitian at Benioff Children’s Hospital at the University of California, San Francisco.
Porridge, on the other hand, is a great way to experiment with different grains at breakfast or even afterwards, and can serve as a base for all sorts of cultural flavors, from porridge to atole to overnight oats.
“You can make it salty or sweet, you can put leftovers on top, you can put lemon, salsa macha, chili oil or eggs on top,” Rasmussen says. “It’s very versatile.”
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, and not just in holiday meals.
Spices and herbs are great sources of flavor and nutrition. For example, turmeric is known to have the following effects: Antioxidant and anti-inflammatory effects. Rasmussen said some spices have been studied more than others. But it’s still worth a try While eatingExperts agreed.
Liven up your snacks and drinks with spices, from smoky chili peppers to so-called “warming” spices like cloves, ginger, and cumin.
Whether you grate your own ginger and add it to your cup or tea bag, winter is the perfect time to add a fragrant spice to your tea, says Susan Aaronson, director of nutrition education at the University of Michigan’s School of Public Health. He says it has a great effect. Spices are also a great addition to plain popcorn and other snacks, and a way to avoid the extra salt and fat often found in pre-made options.
Cook for others to nourish your mind and body
Some people may feel especially lonely during the winter, so continue to enjoy seasonal meals with friends and family well past the holidays.
Experts say eating what’s in season not only helps people connect with the sources of their food and environment, but also helps them learn about other cultures and take pride in their own.
For nearly a decade, Aaronson and several friends have met in a “soup group” to share and eat the “experimental” soups they each make throughout the fall and winter.
“It’s a fun way to socialize and try new things,” she said.
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