Dieticians and food experts say winter is a great time to experiment with your food.
Winter is settling in across Europe, and between end-of-year celebrations and the decreasing abundance of fresh veggies, it may be harder to follow the guidelines about nutrition.
But, dieticians and food experts say winter is a great time to experiment with your food, try out underappreciated seasonal produce, and cook a healthy meal for loved ones.
“Embrace the cold, embrace the winter and appreciate the bounty,” said Kristen Rasmussen, a culinary dietician and chef who teaches at the University of California Berkeley, in the US.
Here are tips from nutrition experts on how to eat fresh food in the winter.
Mix fresh, frozen, canned or dried products
Only one in 10 Europeans eat the recommended five daily portions of fruits and vegetables, according to figures from Eurostat.
Fruits and vegetables are generally available year-round, but it’s also peak season for certain types of produce.
Citrus fruits are among those that are fresh in winter: lemons, limes, oranges and more.
When it comes to root vegetables, pull sweet potatoes and pumpkin out of Halloween desserts and into savoury meals and snacks. Try out parsnips, beets and radishes, too.
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 might be an acquired taste.
You can also test out different types of kale and the leafy tops of root vegetables, like radish greens.
If fresh options are limited, experts say canned and frozen fruits and vegetables still have a lot of nutritional value, as long as you don’t overcook them.
Also, make sure they don’t have a lot of added salt or fat.
Dried fruits, such as apricots, dates and raisins, and nuts are also great to bring into salads, baked dishes and more.
“Without a doubt, there’s a lot of nutritional benefits, even in dried (fruits),” said Linda Van Horn, a clinical nutrition epidemiologist at Northwestern University.
Build a well-rounded meal with a stew, soup or porridge
Soups, stews and porridges span history and cultures. They are a great way to build out a well-rounded meal. They’re also easily adaptable to any flavour palate, easy to make and great to freeze. On top of that, you can throw just about anything in them.
“The benefit of it is that it’s all contained,” Van Horn said, noting nutrients that leak out of the ingredients while cooking stay in the broth.
These cosy meals are also a great way to try out different beans and legumes, which Rasmussen called a “nutritional powerhouse”.
They’re also affordable, accessible and an excellent source of plant protein and fiber said Alicia Henson, a paediatric clinical dietician at the University of California San Francisco’s Benioff Children’s Hospital.
Porridges are a great way to try out different grains and lend themselves as a base to any cultural flavour, from congee, a rice porridge, to atole, a hot masa-based beverage, to overnight oats.
“You can make it savoury or sweet, you can put leftovers on top, lemon or salsa macha, chilli oil or an egg,” Rasmussen said. “There’s so much versatility”.
Bet on herbs and spices
When it comes to flavour, let rosemary, thyme, nutmeg, and star anise shine all winter and not just for a holiday meal.
Spices and herbs are a great source of flavour and nutrition. For example, turmeric is known to have antioxidant and anti-inflammatory benefits.
Some spices have more research on them than others, Rasmussen said. But they’re still worth experimenting with in meals,** experts agreed.
Liven up snacks and drinks with spices, from smoky chillies to so-called “warming” spices like cloves, ginger, and cumin.
Adding aromatic spices to teas can be great in the winter, whether you’re grating your own ginger into the cup or popping in a tea bag, said Susan Aaronson, director of dietetics education at the University of Michigan’s School of Public Health.
Spices are also great to add to plain popcorn and other snacks and a way to avoid extra salt and fats that often come in pre-made options.
Cook for others to nourish the mind and body
Winter can be particularly isolating for some people, so eat seasonally with friends and family beyond the holidays.
Eating things that are in season can help people connect with the sources of their food and the environment, as well as learn about other cultures and take pride in their own, experts said.
For nearly a decade, Aaronson and some friends meet for a “soup group,” where they share and eat “experimental” soups they’ve each made through the fall and winter.
“It’s just a fun way to socialise and try new things,” she said.
