Healthy Eating in the Cold Season
As the trees lose their leaves and the evenings grow darker, new factors come up which challenge healthy eating. Many fruits and veggies go out of season, making it harder to keep up healthy habits. Additionally, hormonal changes with the seasons can affect hunger and appetite – research shows that many people consume more calories, specifically saturated fat, in the wintertime. Finally, more time inside due to blistering conditions can increase snacking cues with easy access to the pantry. Studies show that the early evening is a time of mindless snacking for many – this window is bigger in the winter months. With dropping temperatures and the flu season upon us, it is imperative that we ensure we are getting the nutrients our bodies need to fight off colds and maintain health through the winter.
1. What nutrients should I focus on?
Here are some key nutrients to prioritize this winter, along with examples of food they can be found in:
Vitamin C plays an important role in your energy levels, skin health, healing, and keeping infections away.
- Sweet potatoes, tomatoes, red peppers, oranges, citrus fruits
Vitamin D is crucial to your immunity, reducing risks of cancer, diabetes, and heart disease. It also contributes to your brain and bone health.
- Seafood, fortified orange juice, Wheaties, Rice Krispies
Zinc contributes to maintaining health functions such as growth, healing, and our sense of taste and smell.
- Red meat, spinach, legumes/beans, oysters, shrimp, beans
Iron supports a healthy immune system; iron deficiency can make you more susceptible to getting sick.
- Red meats, lentils, green leafy vegetables, chickpeas, whole grain oats
Vitamin B reduces fatigue and supports immune system functioning. This vitamin is critical for processing food and brain health, and closely connected to your mood and energy levels.
- Salmon, cod, milk, eggs, cheese
With increased risk of falling in the winter, Calcium helps to strengthen your bones and prevent a fracture.
- Milk, yogurt, cheese, kale, broccoli, bok choy, acorn squash
2. What produce is available in the winter?
Let’s get to know the winter squashes! Harvested in autumn and stored through the winter, these squashes are great for a range of recipes, including soup, pasta, stir fry, curry, and salad! The seeds can also be roasted for a savory snack:
In addition to the winter squashes, the following produce stays in-season through the cold months:
Winter Vegetables
- Avocados, Beets, Bok choi, Broccoli, Brussel sprouts, Cabbage, Carrots, Cauliflower, Celery root, Collards, Fennel, Garlic, Kale, Leeks, Onions, Rutabagas, Shallots, Sweet Potatoes, Turnip Greens
Winter Fruits
- Apples, Clementines, Grapefruit, Kiwis, Lemons, Oranges, Pears, Tangerines
3. What are good wintertime recipes?
With knowledge of the nutrients to prioritize and the produce in season, let’s make a meal! These recipes are packed with nutrients without sacrificing a warm, homey flavor.
Chicken Spaghetti Squash
Total Time: 1hr 20min
Yield: 4 servings
Ingredients:
- Spaghetti Squash
- 2 tbsp olive oil
- 10oz Kale or Spinach
- 8oz Broccoli
- 10oz Mushrooms
- 2 cups shredded chicken
- 1 cup half and half
- 3 cups shredded cheddar cheese
- Salt and pepper
- ½ tsp cayenne pepper
1. Preheat your oven to 425 Fahrenheit. Prep your spaghetti squash by slicing it in half vertically. I like to cut about ½” off the top and bottom – this gives it a nice sturdy base for slicing it. Scoop out and throw away the seeds
2. Drizzle olive oil on the inside of both halves and add salt and pepper to taste. Flip the halves onto a baking tray so that the fleshy inside is face down on the tinfoil. Using a fork, poke a few holes in the skin of both halves. Put the tray in the oven to roast for 30-40 minutes.
3. While the spaghetti squash is roasting, you can cook the vegetables in a large skillet with olive oil on medium high heat. Let the mushrooms, broccoli, and kale (or any veggies of your choice) cook until soft, then add seasoning to taste. (Tip: frozen vegetables pack the same nutrients as fresh ones!) Add the half and half and bring the mixture to a boil. Reduce the heat to medium and simmer until the mixture starts to thicken – approximately 5-7 minutes.
4. Add the chicken and cheddar into the mixture; stir until the cheese melts. Once the spaghetti squash is roasted and cooled, the fleshy strands can be scraped with just a fork – the squash will start to look like spaghetti noodles!
5. Mix the spaghetti squash with the veggies in a casserole dish; sprinkle the remaining cheddar on top. Let it bake until the cheese is melted, about 17-20 minutes. (Tip: you can also mix the ingredients in the spaghetti squash shell and re-cook it to have something similar to a twice-baked potato! Just don’t eat the skin.)
Veggie Loaded Taco Soup
Total Time: 40 Minutes
Yield: 8 servings
Ingredients:
- 2 tbsp Olive Oil
- 1lb ground beef
- 1 tbsp taco seasoning
- 5 cloves garlic
- 1 cup bell peppers, diced
- 5 cups chicken broth or chicken stock
- 6oz baby spinach leaves
- 4 cans black beans, rinsed and drained
- 2 cans corn, rinsed and drained
- 1 can tomatoes, drained
- Salt and pepper
- Shredded cheese, cilantro, sour cream, salsa, tortilla chips for garnish
1. In a large pot over medium heat, add ground beef and taco seasoning with 1 tbsp olive oil. Cook for about 5-7 minutes, stirring occasionally, until beef is browned. Remove beef from pot.
2. With another 1 tbsp of olive oil, cook bell peppers until tender, then add garlic and cook until fragrant.
3. Pour 4 cups of chicken broth into the pot then add spinach and garlic powder. Put heat on high, bring to a boil. Reduce to a simmer, cover, and cook for 5 minutes.
4. Once spinach is tender, add beans, corn, tomatoes, and browned beef to the pot. Add salt and pepper, to taste. Stir and simmer for a few minutes.
5. Take off heat and serve with desired garnishes.
Tip: this soup can be frozen and stored for up to 2 months!
