Good Wintertime Meals Are Warm, Healthy and Tasty
2024-12-24
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1Winter is settling in across much of the United States, with dropping temperatures, snowfall and icy roads.
2But the cold season does not mean weeks of lifeless, colorless meals.
3Diet and food experts say winter is a time to experiment.
4They suggest trying some of the season's vegetables to cook a healthy meal that tastes good.
5"Embrace the cold, embrace the winter and appreciate the bounty," said Kristen Rasmussen.
6Rasmussen is a dietician and cook who teaches at the University of California Berkeley.
7Here are some suggestions from nutrition experts on how to "winterize" your meals:
8Any produce is good. Only one in 10 Americans eat the recommended amounts of fruits and vegetables each day, the U.S. Centers for Disease Control and Prevention says.
9Staple fruits and vegetables are available all year in American food stores.
10But winter is also "high season" for a few special kinds.
11Citrus fruits, including lemons, limes and oranges, are among the fresh fruit available in U.S. stores in the winter.
12Other produce we connect with the cold weather are pumpkins and root vegetables like sweet potatoes, parsnips, beets and radishes.
13And do not overlook winter's leafy greens.
14Rasmussen suggests including more chicory into your winter diet, like radicchio, escarole and endive.
15You can also try different kales and the leafy tops of root vegetables, like radish greens.
16If fresh choices are limited, experts say canned and frozen fruits and vegetables still have a lot of nutritional value.
17Just do not overcook them. Also make sure these foods do not have a lot of added salt or fat.
18Dried fruits, including apricots, dates and raisins, are good for winter meals.
19Nuts can also be tasty, nutritious and filling.
20"Without a doubt, there's a lot of nutritional benefit, even in dried (fruits)," said Linda Van Horn, a clinical nutrition epidemiologist at Northwestern University in Illinois.
21Soups, stews and porridges are foods that have a long history and are eaten in many cultures.
22They often are made using just one cooking pot which can ease the whole process.
23They all can be frozen easily for a later meal.
24And you can put just about anything in them.
25"The benefit of it is that it's all contained," Van Horn said.
26She noted that nutrients from the ingredients stay in the cooking liquid, or broth.
27These meals are also a way to try out different beans and legumes, which Rasmussen called a "nutritional powerhouse."
28They are less costly than produce and provide an excellent source of protein and fiber said Alicia Henson.
29Henson is a dietician for children at the University of California San Francisco's Benioff Children's Hospital.
30Porridges - in the morning or beyond - are a good way to try out different grains.
31"You can make it savory or sweet, you can put leftovers on top...," Rasmussen said, "...or an egg."
32Winter can be isolating for some people.
33So, join friends and family for meals even when it is not a holiday.
34Eating foods that are "in season" can help people connect with the sources of their food and with their environment, experts say.
35I'm Caty Weaver.
1Winter is settling in across much of the United States, with dropping temperatures, snowfall and icy roads. 2But the cold season does not mean weeks of lifeless, colorless meals. 3Diet and food experts say winter is a time to experiment. They suggest trying some of the season's vegetables to cook a healthy meal that tastes good. 4"Embrace the cold, embrace the winter and appreciate the bounty," said Kristen Rasmussen. Rasmussen is a dietician and cook who teaches at the University of California Berkeley. 5Here are some suggestions from nutrition experts on how to "winterize" your meals: 6Fresh fruits and vegetables 7Any produce is good. Only one in 10 Americans eat the recommended amounts of fruits and vegetables each day, the U.S. Centers for Disease Control and Prevention says. 8Staple fruits and vegetables are available all year in American food stores. But winter is also "high season" for a few special kinds. 9Citrus fruits, including lemons, limes and oranges, are among the fresh fruit available in U.S. stores in the winter. Other produce we connect with the cold weather are pumpkins and root vegetables like sweet potatoes, parsnips, beets and radishes. 10And do not overlook winter's leafy greens. Rasmussen suggests including more chicory into your winter diet, like radicchio, escarole and endive. You can also try different kales and the leafy tops of root vegetables, like radish greens. 11If fresh choices are limited, experts say canned and frozen fruits and vegetables still have a lot of nutritional value. Just do not overcook them. Also make sure these foods do not have a lot of added salt or fat. 12Dried fruits, including apricots, dates and raisins, are good for winter meals. Nuts can also be tasty, nutritious and filling. 13"Without a doubt, there's a lot of nutritional benefit, even in dried (fruits)," said Linda Van Horn, a clinical nutrition epidemiologist at Northwestern University in Illinois. 14Liquid meals: stew, soup or porridge 15Soups, stews and porridges are foods that have a long history and are eaten in many cultures. They often are made using just one cooking pot which can ease the whole process. They all can be frozen easily for a later meal. 16And you can put just about anything in them. 17"The benefit of it is that it's all contained," Van Horn said. She noted that nutrients from the ingredients stay in the cooking liquid, or broth. 18These meals are also a way to try out different beans and legumes, which Rasmussen called a "nutritional powerhouse." 19They are less costly than produce and provide an excellent source of protein and fiber said Alicia Henson. Henson is a dietician for children at the University of California San Francisco's Benioff Children's Hospital. 20Porridges - in the morning or beyond - are a good way to try out different grains. 21"You can make it savory or sweet, you can put leftovers on top...," Rasmussen said, "...or an egg." 22Cook for others to nourish mind and body 23Winter can be isolating for some people. So, join friends and family for meals even when it is not a holiday. 24Eating foods that are "in season" can help people connect with the sources of their food and with their environment, experts say. 25I'm Caty Weaver. 26Devi Shastri reported this story for the Associated Press. Caty Weaver adapted it for VOA Learning English. 27_______________________________________________ 28Words in This Story 29embrace -v. to take up especially readily or gladly 30appreciate -n. to understand the nature, worth, quality, or significance of 31bounty -n. a lot of or a surplus of something good 32produce -n. fresh fruit or vegetable 33recommend -v. suggest or advise 34staple -n. something having widespread and constant use or appeal 35canned -adj. put in a metal container called a can for long term storage 36benefit -n. something that has value 37pot -n. a container for cooking 38ingredient -n. one of the things that is put into a food to make it taste as it does 39savory -adj. having a spicy or salty quality without sweetness 40fiber -n. the part of food that cannot be digested 41isolate -v. to set or keep apart from others 42We want to hear from you. 43Our comment policy is here.