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As winter settles in across much of the United States, many may find themselves yearning for the vibrancy and freshness of the warmer months. However, dietitians and food experts emphasize that the chilly season doesn’t have to bring dull, lifeless meals to the table. In fact, winter offers a wonderful opportunity to experiment with new flavors, enjoy seasonal produce, and nourish both the body and the soul with healthy, comforting meals.
“Embrace the cold, embrace the winter and appreciate the bounty,” says Kristen Rasmussen, a culinary dietician and chef at the University of California Berkeley. She and other nutrition experts offer several tips on how to “winterize” your meals, ensuring they are as nourishing as they are satisfying.
A Seasonal Bounty: Fresh, Frozen, Canned, and Dried
Despite a common belief that winter limits access to fresh produce, many fruits and vegetables reach their peak season during these colder months. Citrus fruits, such as lemons, limes, and oranges, are a winter staple. Root vegetables like sweet potatoes, pumpkin, parsnips, beets, and radishes are also in abundance, perfect for hearty stews, soups, and roasted dishes.
Winter greens like radicchio, escarole, and endive bring bitterness that can add complexity to meals. Though these vegetables may be an acquired taste, they’re packed with nutrients. Additionally, kale and the leafy tops of root vegetables—such as radish greens—are excellent winter additions.
For those who prefer frozen or canned produce, experts highlight that these options can be just as nutritious as fresh varieties, as long as they’re free from added sugars, salt, or unhealthy fats. Canned and frozen produce can retain essential nutrients, provided they are not overcooked.
Dried fruits, such as apricots, raisins, and dates, also pack a nutritional punch. Linda Van Horn, a clinical nutrition epidemiologist at Northwestern University, asserts that even dried fruits hold significant nutritional value, making them ideal for adding to salads, bakes, or snacking.
Hearty Meals: Stews, Soups, and Porridges
Winter meals often lean towards comfort foods, and there’s no better time to indulge in hearty soups, stews, and porridges. These dishes have been enjoyed across cultures for centuries and offer a versatile canvas for a wide variety of ingredients.
“Soups and stews are not only flavorful and filling, but they’re also a great way to pack in a lot of nutrients,” says Van Horn. “The nutrients from the ingredients remain in the broth, making the meal even more nourishing.” These meals are an excellent way to incorporate affordable, plant-based proteins like beans and legumes. Alicia Henson, a pediatric clinical dietician at UCSF’s Benioff Children’s Hospital, describes beans as a “nutritional powerhouse”—rich in fiber, protein, and vital minerals.
Porridges, often a staple breakfast food, also lend themselves to winter’s cozy meals. From congee to overnight oats, porridges are a blank slate for endless flavor combinations, whether sweet or savory. Rasmussen suggests experimenting with different grains and toppings, such as leftover vegetables, eggs, or even a dash of chili oil or salsa macha.
Flavorful, Nutrient-Packed Spices and Herbs
Winter is a great time to bring aromatic spices and herbs into the kitchen. Beyond their flavor-boosting properties, many spices offer health benefits. For example, turmeric has well-known antioxidant and anti-inflammatory properties, while “warming” spices like cloves, ginger, and cumin can be especially comforting during cold months.
“Spices are a great way to add flavor without relying on extra salt or unhealthy fats,” says Susan Aaronson, director of dietetics education at the University of Michigan’s School of Public Health. Aaronson suggests experimenting with spices in teas, which can warm both body and spirit. Ginger, for example, can be freshly grated into tea for a delightful kick, or added as a spice to plain popcorn for a tasty snack.
Cooking for Connection
As winter can sometimes feel isolating, cooking and sharing meals with others can be an antidote to solitude. Sharing a warm meal not only nourishes the body but also fosters social connections. Aaronson and her friends, for example, meet for a “soup group” each fall and winter, where they share and try “experimental” soups they’ve created. It’s a fun way to socialize and experiment with new flavors.
Experts encourage people to make seasonal cooking a social activity, as eating seasonal foods can help people reconnect with the sources of their food, learn about new cultures, and share the joys of culinary traditions.
Conclusion
This winter, instead of settling for a routine of uninspiring meals, consider embracing the season’s produce, experimenting with comforting and nourishing recipes, and inviting others to join in the fun. Whether it’s through a warming bowl of soup, a flavorful stew, or a hearty porridge, winter’s culinary offerings are plentiful and diverse. As nutrition experts remind us, winter can be a time of abundance—nutritious, satisfying, and full of warmth.
