Winter has begun to take hold across a significant portion of the United States, sweeping away the brightness and liveliness of the previous seasons.
However, this chilly time of year need not result in monotonous, dull meals.
Dietitians and culinary specialists suggest that winter offers an excellent opportunity for culinary exploration, encouraging the use of lesser-known seasonal produce to create nutritious dishes for family and friends.
“Welcome the cold and savor the winter harvest,” advises Kristen Rasmussen, a culinary dietitian and educator at the University of California, Berkeley.
Here are some expert suggestions on how to adapt your meals for the winter season.
Embrace all forms of produce, whether fresh, frozen, canned, or dried.
According to data from the CDC, only 10% of Americans manage to consume the recommended daily servings of fruits and vegetables.
While staple produce is generally available year-round in grocery stores, winter is a prime time for various types of seasonal offerings.
Citrus fruits like lemons, limes, and oranges shine during this season.
In addition, root vegetables such as sweet potatoes and pumpkins can make a comeback from their Thanksgiving roles into savory dishes or snacks, while parsnips, beets, and radishes offer additional options.
Don’t forget about winter greens; Rasmussen suggests incorporating more chicory varieties like radicchio, escarole, and endive, which might require a bit of acclimatization due to their bitter taste.
Experimenting with diverse types of kale and the tops of root vegetables, such as radish greens, is also beneficial.
In cases where fresh produce may be scarce, nutritionists recommend that canned or frozen fruits and vegetables retain significant nutritional value—just be mindful not to overcook them and watch for added salt or unhealthy fats.
Additionally, dried fruits like apricots, dates, and raisins, along with nuts, can enhance salads, baked goods, and other dishes.
“Dried fruits are definitely still packed with nutrition,” points out Linda Van Horn, a clinical nutrition epidemiologist at Northwestern University.
For those seeking comfort food, consider making a wholesome stew, soup, or porridge.
These dishes have deep historical and cultural roots and provide a foundation for creating balanced meals.
They are also easily adaptable to suit various flavor preferences, simple to prepare, and suitable for freezing.
Plus, the beauty of soups and stews lies in their versatility, allowing you to include an array of ingredients.
“The advantage is that everything is contained, meaning that nutrients from the ingredients that seep into the liquids remain part of the broth,” Van Horn explained.
These hearty meals also provide a great opportunity to feature beans and legumes, which Rasmussen labels as a “nutritional powerhouse.”
Budget-friendly and accessible, legumes also serve as an excellent source of plant-based protein and fiber, according to Alicia Henson, a pediatric clinical dietitian at UCSF’s Benioff Children’s Hospital.
Porridges, whether enjoyed at breakfast or other times, are an ideal vehicle for different grains and can be flavored in various cultural ways, ranging from congee to overnight oats.
“They can be sweet or savory and topped with leftovers, lemon, salsa, chili oil, or even an egg,” Rasmussen added, highlighting their remarkable flexibility.
When adding flavor to your meals, let herbs and spices shine throughout the winter months and not just during festive occasions.
Seasonings like rosemary, thyme, nutmeg, and star anise provide a wealth of flavor and nutritional benefits.
For example, turmeric is noted for its antioxidant and anti-inflammatory properties.
While some spices have more scientific backing than others, experts believe it’s worthwhile to explore them in your cooking.
Enhance snacks and beverages with spices, including warming options like cloves, ginger, and cumin.
Whether grating fresh ginger into teas or using flavored tea bags, Susan Aaronson, director of dietetics education at the University of Michigan’s School of Public Health, notes that adding spices can make standard beverages more enjoyable.
Furthermore, spices can elevate ordinary snacks like popcorn, providing an alternative to the excess salt and fats often found in pre-packaged snacks.
Cooking with others can nourish both the body and soul, especially during a season that may feel isolating for some individuals.
Sharing seasonal meals with friends and family beyond the holiday season helps individuals connect with the origins of their food and appreciate diverse culinary traditions.
For nearly ten years, Aaronson and friends have gathered for a “soup group,” where they share and enjoy new soup recipes they’ve each created throughout fall and winter.
“It’s a delightful way to connect socially while experimenting with new flavors,” she stated.
