9 Healthy Foods to Eat This Winter
Eating well in winter isn’t always easy. When the weather turns cold and snowy, going into hibernation mode is totally understandable. Hearty (and starchy) root vegetables replace summer’s luscious produce. And it’s no coincidence that fall and winter celebrations are centered around food — it’s comforting to get together with family and friends for a good meal. So if you went a little overboard with the holiday cookies and eggnog this year, don’t fret! There are plenty of delicious, seasonal foods that can support your commitment to healthy eating.
1. Cranberries
If you’re used to eating dried, sweetened cranberries (or the jellied stuff in a can), you’re in for a sweet-tart treat. Each bright-red berry is bursting with fiber, vitamin C and antioxidants that provide important anti-inflammatory benefits for the gums, stomach and cardiovascular system. Fresh cranberries add rich color and tangy flavor to sauces, salads, salsa and even soup. Toss a handful in your morning oatmeal, or pair a fresh cranberry relish with wild salmon for a delicious, satisfying dinner.
2. Winter Squash
From kabocha to acorn, spaghetti, delicata and butternut, there are many varieties of winter squash. (Technically, pumpkin is a winter squash, too.) The good news is, no matter which one you try, they’re all low in fat and calories — and naturally delicious whether you choose to go sweet or savory.
And if you need to make dinner in a hurry, squash is simple to prep and cook. For a quick, healthful side dish, simply split the squash in half, remove the seeds, drizzle with olive or coconut oil, season with salt and pepper, and roast in the oven. Or try making your favorite pasta dish with spaghetti squash. You can serve winter squash roasted and stuffed with a savory filling, add it to risotto or make a smooth, warming soup. Instead of pumpkin pie, try adding pumpkin puree to your post-workout smoothie. You’ll get a boost from its high levels of potassium and vitamins A and C, and the hit of dietary fiber will keep you feeling fuller longer.
Bonus: Next time you’re making pumpkin (or even acorn or butternut squash), save the seeds rather than spooning them into the trash. Simply roasted with some olive oil and sea salt, or spiced up with the seasoning mixture of your choice, squash seeds have a satisfying crunch and would make a great addition to homemade granola. Or just grab a handful and go. They’re brimming with protein and vitamins E and K, and are also a good source of essential minerals like copper, iron and zinc.
3. Brussels Sprouts
A close relative of cabbage and broccoli, Brussels sprouts are full of essential nutrients. In addition to being rich in fiber and vitamins A and C, members of the cruciferous vegetable family are high in compounds known as phytonutrients, which may help inhibit cancer. Try roasting sprouts in the oven — as the leaves caramelize, they’ll become deliciously sweet and crispy. Or shave the sprouts thin and make a quick, simple slaw with walnuts and a little olive oil and lemon juice.
4. Apples
Apples peak in fall, but can stay fresh in storage all winter long. They’re high in vitamin C and potassium, and are a good source of dietary fiber. Apples also contain phytonutrients, which can help prevent spikes in blood sugar and trigger mechanisms that lessen absorption of glucose from the digestive tract. They’re a great on-the-go snack, but are also a delicious addition to everything from your morning oatmeal to a batch of butternut squash soup.
5. Pears
Also a fall and winter favorite, pears are rich in copper and vitamins C and K, and are an excellent source of fiber. Pears also have beneficial phytonutrients in their skin, which include compounds with antioxidant and anti-inflammatory properties, so don’t peel them before eating! Just slice and core, and toss with spinach and pine nuts for a light, fresh salad.