Culinary Corner


5 Healthy Winter Meals to Fill You Up!
January 13, 2012

When the colder weather hits our doorsteps, it's all too easy to find excuses to break our summer diets.  I mean, why do we need to watch our weight when it's just going to be covered up by layers of clothing?  Food in winter is a comfort - you're more likely to eat junk, and a lot of it, because eating keeps you warm.  Here are five healthy meals that will not only keep your food cravings at bay, but will warm you up and, better yet, keep you full, so that snacking on junk food won't even cross your mind.

1.  Soup: Finally, back in the colder months means stocking up on all sorts of soups for breakfast, lunch and dinner.  Soups are great because there are hardly any classified as "unhealthy," and a small bowl will keep your bady full for hours after eating.  Not only that, but they literally warm you from the inside out - perfect!  Stick to the veggie varieties - pumpkin, minestone or pea.  Try not to go for the creamier based soups.  Experiment with different flavors and varieties - at the moment I love sweet potato and red lentil.  Add a piece of brown bread for dipping and you have a healthy meal for lunch or dinner!

2.  Oatmeal: The perfect way to start a winter's morning is with a big bowl of oatmeal.  The oats are a great source of fiber, and teamed with honey or a skim milk, you won't need to eat anything between breakfast and lunch.  There are great varieties of packets available:  apple and cinnamon, mixed berry, dates...almost anything fruity goes.  Or you can make your own and top with seasonal fruits and honey or a sprinkle of brown sugar.  If you have a sweet tooth, be sure to invest in packets of these for winter.  Even when craving something sweet after dinner, instead of heading for the ice cream, warm up a bowl of oatmeal.  It's just as sweet, and a thousand times more nutritious!

3.  Casserole:  There's no time better than winter to put a bunch of veggies (and meat) into a pot and let stew for hours.  Casserole is the perfect winter dish.  If made  correctly, you should have plenty of veggies (think carrots, potatoes, broccoli, spinach...anything!) and your recommended serving of meat as well.  For a healthier alternative to meat, try lentils, chickpeas or beans.  However, anything goes into a casserole - just pop your chosen ingredients into a pot and watch it stew.  Serve with brown bread for dipping, and make enough for seconds!

4:  Seafood:  Love it or hate it, winter is a great time to grill up your favorite type of fish.  Think grilled salmon with thyme and lemon, or grilled tuna with soy sauce and chili.  Serve on a bed of brown rice and steamed veggies and lemon, or hand cut "fries" )simply slice up potato, with skins still on, and fry in vegetable or canola oil).

5.  Baked apple:  Dessert in winter is the hardest choice - most people are likely to head straight for the pies and cakes.  However, there are a number of warm and filling desserts for the winter months that are a lot healthier than they are given credit!  Try baked apples - peel and core them, and stuff with sultanas (golden raisins) and cinnamon.  Coat with a little brushing of butter and stick them in the oven.  There are a number of things you can do with fruit - think grilled bananas or poached pears!  While still getting a sugar hit, you're choosing a healthier alternative!

 



8 Super Foods for Fall
September 27, 2011

Eating healthfully is really about abundance, not deprivation. There are at least a thousand substances in foods that help protect you from heart disease, cancer and premature aging. Many of them cause the bright colors in autumn fruits and vegetables, especially plentiful and delicious at this time of year. With good food like this, you never have to ask, “Am I going to live longer, or is it just going to seem longer?” Pumpkins They’re rich in beta carotene, which may reduce the risk of developing certain cancers and heart disease. They may also deter some aspects of aging. Pumpkins are low in calories, fat and sodium, and high in fiber. The seeds are high in protein and are loaded with magnesium and iron. Butternut squash This is one of the healthiest vegetables around and also one of my favorites. Like other winter squash, butternut squash is high in vitamin C and beta carotene. Pomegranates are especially high in antioxidants, such as ellagic acid, that reduce inflammation, which may be a factor in both heart disease and many types of cancer. Last year, RD wrote about the study my colleagues and I published in The American Journal of Cardiology finding that pomegranate juice reverses the progression of coronary heart disease. Now there’s more good news: A new study found that pomegranate juice reduced the growth rate of prostate cancer. The juice improves blood flow to your heart and may promote blood flow to sexual organs, potentially improving sexual potency. Maybe that’s why Aphrodite, the Greek goddess of love, was credited with planting the first pomegranate tree on Cyprus! Tomatoes Tomatoes are rich in lycopene, which may help reduce the risk of heart disease, breast, lung and prostate cancer. Cooking helps activate lycopene, so tomato paste and sauce may be especially beneficial. Tomatoes also have vitamins A, C, E and potassium. Bell peppers The red ones, especially, may help boost your immune system. They are excellent sources of vitamin C (three times as much as oranges) and beta carotene. Ginger Ginger contains a compound called gingerol that may lower blood pressure and increase circulation. It may also help relieve migraines and arthritis pain by blocking inflammation-causing prostaglandins. Kale, Swiss chard These and other dark green leafy vegetables contain lutein, which helps protect your vision against macular degeneration and cataracts. Kale is rich in beta carotene, vitamins C, E and folate, as well as calcium and magnesium, important for strong bones. And one cup of cooked Swiss chard has about a third of your RDA of magnesium, which helps keep nerve and muscle cells healthy.