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Nutritionists and food experts recommend experimenting with food during the winter. Eating foods that are in season can help people connect with the sources of their food and the environment.
Winter is coming across Europe, and between the end-of-year celebrations and the diminishing abundance of fresh vegetables, it can be more difficult to eat a balanced diet.
Nutritionists and food experts have some ideas, however: winter is a good time to experiment with food. You can try seasonal produce and cook a healthy meal for the whole family.
“Enjoy the cold, enjoy winter and experiment with fruit,” says Kristen Rasmussen, a nutritionist and chef who teaches at the University of California Berkeley in the US.
Mix fresh, frozen, canned or dried produce
According to Eurostat, only one in ten Europeans eats the recommended five daily portions of fruit and vegetables. Fruit and vegetables are generally available year-round, but now is also peak season for certain fruits and vegetables.
Citrus fruits are among those that are fresh in winter: lemons, limes, oranges and more.
When it comes to root vegetables, consider taking sweet potatoes and pumpkin out of Halloween desserts and incorporating them into savory dishes and snacks. Try parsnips, turnips and radishes too.
And don’t forget about winter vegetables: Rasmussen recommends using more members of the chicory family, such as radicchio, escarole and endive. These can be a bit bitter, so they may take some getting used to.
You can also try different types of kale and the leafy tops of root vegetables like radishes. If fresh fruit and vegetable choices are limited, experts say canned and frozen fruits and vegetables still have high nutritional value as long as they aren’t cooked for too long.
Also, make sure they don’t have too much salt or fat. Dried fruits, such as apricots, dates and raisins, and nuts are also great for salads, casseroles and more.
“There’s no doubt that dried fruits are also high in nutritional value,” says Linda Van Horn, a clinical nutrition epidemiologist at Northwestern University.
Put together a balanced meal with a stew, soup or porridge
Soups, stews and porridge have been around for centuries and across cultures. They’re a great way to put together a balanced meal. They’re also easy to customize to suit any taste, easy to make and freeze well. Plus, you can throw just about anything into them.
“The advantage is that everything is in the broth,” says Van Horn, and the nutrients that come out of the ingredients when they’re cooked stay in the broth.
These cozy meals are also a great way to try different beans and legumes, which Rasmussen calls nutritional “powerhouses.”
They’re also affordable, easily accessible and a great source of plant-based protein and fiber, says Alicia Henson, pediatric clinical dietitian at Benioff Children’s Hospital at the University of California San Francisco.
Porridges are a great way to try different grains and can be used as a base for any cultural taste, from congee, a rice porridge, to atole, a hot masa-based drink, to overnight oats.
“You can make it savory or sweet, you can add leftovers, lemon or salsa macha, chili oil or an egg,” says Rasmussen. “There are so many options.”
Go for herbs and spices
When it comes to flavor, bring out rosemary, thyme, nutmeg and star anise all winter long, not just at a holiday meal.
Spices and herbs are a great source of flavor and nutrients. Turmeric, for example, is known for its antioxidant and anti-inflammatory effects. Some spices are better studied than others, says Rasmussen. But it’s worth experimenting with them in meals,** the experts agree.
Liven up snacks and drinks with spices, from smoky chilies to so-called “warming” spices like cloves, ginger and cumin.
Adding aromatic spices to teas can go a long way in winter, whether you grate your own ginger into the cup or put in a tea bag, says Susan Aaronson, director of dietetics education at the University of Michigan School of Public Health.
Spices are also great for adding flavor to plain popcorn and other snacks, avoiding the added salt and fats often found in processed foods.
Cook for others to nourish mind and body
Winter can be especially isolating for some people, so make sure you eat seasonally with friends and family even after the holidays.
Eating foods that are in season can help people connect with the sources of their food and the environment, learn about other cultures and take pride in their own, experts say.
For nearly a decade, Aaronson and some friends have met for a “soup group” where they share and eat “experimental” soups they made during the fall and winter.
“It’s just fun to socialize and try new things,” she says.