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In nature, winter is a time of hibernation. For humans, the selection of fresh produce seems poor and uninviting.
If you're missing the juicy strawberries and ripe tomatoes of summer, don't worry. Winter offers us an abundance of nutritious foods that can transform a dull and boring season into a delicious and healthy one.
Here are ten ways to vary your diet while still getting plenty of vitamins, antioxidants, flavonoids, minerals, fiber, and more.
1. Hot chocolate with cocoa . Swap traditional high-sugar hot chocolate for a drink made with chocolate chips. cocoa or dark chocolate containing at least 75% cocoa. Enjoy the benefits of the methylxanthines in this superfood, which promote mood balance and healthy pulmonary function.
2. Bone broth with mushrooms, onions and garlic. Save the bones from your roast chicken or piece of beef and let them simmer for 4 to 6 hours in water with various mushrooms , onions minced garlic, along with other vegetables and herbs to taste. Use the broth as a base for soups and stews, or enjoy it as a hot beverage. Your immune system will thank you.
3. Matcha waffles. Add a touch of whimsy to your weekend brunch by adding Add matcha powder to your waffle or pancake batter. Its powerful antioxidants are beneficial for all your organs, including your skin and heart.
4. Lentil or bean stew. A hearty winter stew is always comforting after a cold day outdoors. Add lentils or beans to boost your fiber intake and absorb essential nutrients like zinc, iron, and magnesium.
5. Winter vegetable smoothie. Strengthen your liver and calm inflammation by making smoothies, soups, sauces, or stews with dandelion greens, kale, collard greens, chard, or mustard greens.
6. Grenade. The juicy seeds of this fruit are packed with polyphenols and antioxidants, known to support fertility, immunity, heart function, and even oral health. Add them to salads or munch on them as a snack and enjoy their tangy, energizing flavor that awakens the taste buds.
7. Adaptogenic tea. A purifying cup of tea is a great way to warm up during the colder months of the year. When blended with adaptogenic herbs, this drink can also help manage stress. Try adding holy basil (also called tulsi), from the moringa , nettle or a mixture of adaptogenic plants.
8. Freshly squeezed juice. Skip juice from concentrate and start making your own. Grapefruits, oranges, tangerines, and lemons ripen in winter. A refreshing cup of their juice is a rich source of vitamin C, potassium, and fiber. For even more benefits, remember to leave the pulp on.
9. Baked root vegetables. Squash, parsnips, beets, carrots, and rutabagas are winter vegetables full of fiber and antioxidants that can be roasted and eaten as is or used in many dishes, from soups and stews to sauces and smoothies.
10. Fermented foods. Support your gut health all season long with fermented foods like sauerkraut, kimchi, miso, kefir, and kombucha. These foods are easy to store during the winter and can balance your gut microflora to boost your immunity in preparation for cold and flu outbreaks.
Are you ready to diversify your winter diet by enjoying a multitude of nutrients and flavors? Get inspired by these ideas to discover all that the cold season has to offer, try new foods and enjoy their health benefits.
REFERENCES:
https://slowfoodusa.org/winter-eating-in-your-region/
https://extension.psu.edu/eating-seasonally-and-locally-in-the-winter