Winter foods: what you should eat this WinterMona
It’s time to swap your summer staples with healthy winter foods. Let’s face it, salad isn’t that appealing when it’s cold outside and you’re all rugged up. The cold weather can make winter a challenging time to focus on eating well, but with a few simple swaps, you can keep eating well, no matter the season.
The easiest way to update your diet for winter is to buy seasonal produce. In-season items are usually cheaper, fresher and more nutritious than their out-of-season counterparts, as they don’t have to travel a long way.
We’ve pulled together a list of seasonal produce full of nutrients to winterise your meals. Plus, get your healthy winter diet started with Liv Kaplan’s Creamy Red Lentil + Almond Butter Curry recipe that is sure to keep you warm all winter long.
What winter foods should I buy?
The following ten winter fruit and vegetables are all seasonal, making them a delicious and affordable option for your winter dishes. Choose to make them the hero ingredient of your next meal or combine them to create a delightful and nutritious winter meal.
Grapefruit is not everybody’s cup of tea due to its bitterness. However, grapefruit is an incredibly healthy food rich in nutrients, antioxidants and fibre. Research has shown that it may benefit your immune system and help with your weight loss.
Lentils are often categorised by their colour, which can range from yellow to red and brown. They are rich in B vitamins, iron, magnesium and zinc. Lentils are also low on calories and an excellent source of protein. Simply add them to soups, casseroles or curries. Scroll down for a Creamy Red Lentil + Almond Butter Curry recipe by nutritionist Liv Kaplan.
Cauliflower belongs to the same family as kale, cabbage and its cousin broccoli. They make a great winter food as it contains high levels of Vitamin C and is a good source of fibre. Cauliflower is a great vegetable to include in your diet as it can be consumed cooked, raw, mashed, roasted or steamed – the options really are endless.
Broccoli is packed with nutrients and offers a huge range of health benefits. It helps lower the risk of cardiovascular diseases and it’s a good source of fibre, protein, iron, calcium, magnesium and vitamins A, C, E, K, and B. Make sure you use the broccoli stems and florets, as they are a valuable source of fibre.
Almonds are one of the most popular nuts and are highly nutritious. They are full of healthy fats, antioxidants, vitamins and minerals, and may help to reduce hunger, lower blood sugar levels and blood pressure.
Leeks make a great addition to soups and stews. They belong to the allium family together with onions and garlic. They are rich in flavonoids that have anti-inflammatory and anti-diabetic properties.
When it comes to nutrition, kale is a superhero. Kale is incredibly rich in vitamin C that helps to boost your immune system. Moreover, it contains an abundance of vitamins A, K B6, calcium, potassium, copper and manganese. One cup of raw kale has just 33 calories and only 7 grams of carbohydrate.
Technically, pumpkin is a fruit, but it has the nutritional profile of a vegetable. It is naturally sweet and low in calories yet high in fibre, vitamins, minerals, and antioxidants. Pumpkin is super versatile and can be eaten by itself or as part of pasta, meat, or rice dish.
Mandarins are citrus fruits in the same family as oranges, lemons, limes, and grapefruit. They are loaded with vitamin C, minerals, antioxidants, and fibre and therefore, help with improving immune function and gut health.
Where should we start? Spinach has so many health benefits that it’s hard not to want to eat it every day. It’s loaded with nutrients, vitamins and antioxidants and is linked to improved heart health, increased weight loss and promote eye health.
Ready to pump up your meals with winter foods? Read on for a Creamy Red Lentil + Almond Butter Curry created by ClickClack expert and nutritionist, Liv Kaplan.
Creamy Red Lentil + Almond Butter Curry
Prep time: 30 minutes
Cook time: 30 minutes
2 tablespoons ghee or coconut oil
3 cloves garlic, minced
1 red onion, finely diced
1 3cm piece ginger, finely grated
1 tsp cumin, ground
1 tsp turmeric, ground
½ tsp coriander, ground
½ tsp chilli powder (or to taste)
2 teaspoons curry powder
1 teaspoon garam masala
1 tin chopped tomatoes
500ml vegetable stock or broth
1 cup red lentils, dried
270ml canned coconut milk
3 tablespoons almond butter
1 lime, juiced
1 cup coriander, fresh, chopped
Roasted cashews, to serve
Toasted coconut (optional)
Salt and pepper to taste
- Place all your spices in a small ramekin.
- Heat a large pot over a medium to high heat. Add ghee to the pan and allow to heat up. Add in garlic, onion and ginger and cook for two minutes, stirring frequently.
- Add in spices and cook for 60 seconds, ensuring they don’t burn.
- Pour in tomatoes and leave for a minute or two to cook, then pour in broth. Season with salt and pepper, although this depends on the saltiness of your broth.
- Add in lentils and bring to the boil. Reduce to a simmer and leave to cook with the lid on for 25 minutes.
- Stir in the coconut milk and almond butter.
- Serve with lime, coriander, cashews and coconut.
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