Essential Tips for Eating Fresh in Winter

1. Embrace All Forms of Produce: Fresh, Frozen, and Dried

Despite the cold, a variety of fruits and vegetables remain available year-round. In fact, winter is the peak season for some delightful produce. Citrus fruits like lemons, oranges, and limes are at their best now.

When it comes to root vegetables, think beyond Halloween decorations: sweet potatoes and pumpkins can shine in hearty meals. Don't overlook parsnips, beets, and radishes, which are all excellent additions to winter dishes.

Rasmussen also encourages incorporating winter greens from the chicory family—like radicchio, escarole, and endive—into your meals, even if they might be an acquired taste. Moreover, experimenting with different types of kale and utilizing the leafy tops of root vegetables like radish greens can add nutritional value to your winter table.

If fresh produce feels limited, remember that frozen and canned fruits and vegetables are still packed with nutrients, as long as you don’t overcook them. Look for options with minimal added salt and fat for maximum health benefits. Don’t forget the goodness of dried fruits like apricots and dates and include nuts in your meals for additional texture and nutrition.

2. Create Nourishing Stews, Soups, and Porridges

Historically significant across cultures, soups, stews, and porridges offer a wonderful way to craft complete meals while being incredibly versatile. They're easy to make and perfect for batch cooking and freezing! Nutrients that might leach out during cooking remain in the broth, making these comforting dishes even more nutritious.

Beans and legumes are another staple you can readily incorporate, described by Rasmussen as a “nutritional powerhouse.” These affordable protein sources are perfect for winter meals and are beloved for their rich fiber content.

Porridges can be transformed into either hearty or sweet dishes depending on personal taste, allowing you to explore global flavors. From savory congee to sweet overnight oats, porridge can be topped with anything from leftover vegetables to a dash of lemon or even a poached egg.

3. Elevate Your Meals with Herbs and Spices

Enhance the flavor of your winter dishes by incorporating an array of herbs and spices that not only tantalize the taste buds but also offer health benefits. Rosemary, thyme, nutmeg, and star anise can be the stars of your winter menus—not just reserved for holiday meals.

Certain spices also pack a nutritional punch; for example, turmeric is known for its powerful antioxidant properties. Experimenting with various spices adds depth and warmth to your meals and is also a healthy way to flavor snacks. Try infusing your teas with ginger, cloves, or cumin for a delightful winter warming sensation.

4. Cook for Community: Nourish Hearts and Minds

Winter sometimes brings a sense of isolation, making it crucial to connect with friends and family through shared meals. Seasonal eating fosters a connection to nature and introduces cultural traditions in a fun and engaging way.

Susan Aaronson, an expert in dietetics at the University of Michigan, shares that she and her friends have a “soup group” tradition. Each winter, they gather to cook and taste experimental soups, creating an opportunity for both culinary exploration and social bonding.

In conclusion, winter can be a season of nourishment. With the right ingredients and a little creativity, anyone can transform the cold months into a delicious and fulfilling time for nutrition and connection. Embrace the season, and you’ll find there’s a bounty waiting to be discovered!