The freshness and vitality of previous months are being erased as winter sets in across most of the United States.
However, weeks of dull, colorless dinner plates don’t have to be the result of the colder months.
Winter is a fantastic time to try new foods, create a nutritious meal for loved ones, and explore neglected seasonal produce, according to dieticians and culinary experts.
Kristen Rasmussen, a chef and culinary dietitian who teaches at the University of California Berkeley, advised people to enjoy the cold, love winter, and be grateful for the abundance.
Here are some suggestions for winterizing your meals from nutrition experts.
Any produce, whether it is fresh, frozen, canned, or dried, is good.
According to data from the U.S. Centers for Disease Control and Prevention, only 10% of Americans consume the recommended daily intake of fruits and vegetables.
The grocery store usually has staple fruits and vegetables all year round, although some produce varieties are in their prime right now.
Among the fresh fruits in winter are citrus fruits, such as oranges, lemons, and limes. Remove sweet potatoes and pumpkin from Thanksgiving desserts and incorporate them into savory dishes and snacks. Try radishes, beets, and parsnips as well.
Remember those winter greens, too: Rasmussen suggests adding more chicory family members, such as endive, escarole, and radicchio. (These may be an acquired taste because they can be somewhat bitter.) Additionally, you can experiment with the leafy tops of root vegetables, such as radish greens, and several varieties of kale.
As long as you don’t overcook them, experts say frozen and canned fruits and vegetables still have a lot of nutritious value if fresh options are scarce. Additionally, check to see whether there is a lot of extra fat or salt.
Nuts and dried fruits, such as apricots, dates, and raisins, are also excellent additions to salads and baked goods.
Even with dried fruits, there is unquestionably a lot of nutritious value, according to Linda Van Horn, a clinical nutrition expert at Northwestern University.
How about a simple stew, soup, or oatmeal for a comforting meal?
Soups, stews, and porridges are culturally and historically diverse. They are an excellent method to create a dinner that is well-rounded. Additionally, they’re simple to prepare, freeze well, and may be tailored to any taste preference.
Additionally, you can put almost anything in them.
The benefit of it is that it s all contained, Van Horn said, noting nutrients that seep out of the ingredients while cooking stay in the broth.
These comforting meals are also an excellent opportunity to experiment with various legumes and beans, which Rasmussen referred to as a nutritional powerhouse. According to Alicia Henson, a pediatric clinical dietitian at the Benioff Children’s Hospital at the University of California San Francisco, they’re also reasonably priced, easily available, and a great source of fiber and plant protein.
In the meantime, porridges, whether for breakfast or for other purposes, are a fantastic method to experiment with different grains and may be used as a foundation for any kind of cultural taste, such as overnight oats, congee, or atole.
According to Rasmussen, you may add leftovers, lemon or salsa macha, chile oil, or an egg on top to make it savory or sweet. The versatility is immense.
Spices and herbs aren’t limited to the holidays.
Let the flavors of star anise, nutmeg, thyme, and rosemary shine throughout the winter, not just at special occasions.
Herbs and spices are excellent sources of nutrients and taste. Turmeric, for instance, is well known for its anti-inflammatory and antioxidant properties. According to Rasmussen, some spices are the subject of more investigation than others. However, experts concurred that they are still worth experimenting with in meals.
Add some spice to snacks and beverages, such as smoky chiles or so-called warming spices like cumin, ginger, and cloves.
“Whether you’re grating your own ginger into the cup or popping in a tea bag, adding aromatic spices to teas can be great in the winter,” Susan Aaronson, director of dietetics education at the University of Michigan School of Public Health, said. Additionally, adding spices to plain popcorn and other snacks is a wonderful way to cut back on the added fat and salt that are frequently found in premade options.
Prepare food for people to fuel their bodies and minds.
Eat seasonally with friends and family outside of the holidays because winter may be very lonely for some individuals.
According to experts, eating what is in season may teach individuals about different cultures and foster a sense of pride in their own, as well as help them connect with the environment and the origins of their food.
Aaronson and a few others have been getting together for a soup group for almost ten years, during which time they exchange and consume experimental soups that they have individually prepared during the fall and winter.
“It’s just a fun way to try new things and socialize,” she remarked.
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