Winter Foods

 

"Learn to cook, try new recipes, learn from your mistakes, be fearless and above all have fun." Julia Child

 

During the colder months of winter, root vegetables are the best in-season foods for nourishment and comfort. A root vegetable is one that grows underground, they are nutrient dense foods rich in fiber, vitamin A, vitamin C, minerals and antioxidants which all help support winter nutrition. To stay healthy and balanced during the seasons focus on eating root vegetables such as potato, carrot, celery, onion, beet, turnip, parsnip, garlic, ginger, fennel, and leek just to name a few. 

In winter, outward energies are directed inward to help bring in a sense of conservation and rest. To stay in rhythm with nature's cycles, we pay attention to seasonal living or Ritucharya. Ritu meaning season and Charya meaning regimen. Attuning our energies and consuming foods that are "in season" and creating meals that feel good in our bodies can bring in a sense of balance. 

Ayurveda practices can gently guide us towards harmony within nature. 

Winter can be associated with cold and flu season as we spend more time indoors, sometimes with larger groups of people. Stress plays a role too, work and responsibility can feel overwhelming leading to a mental/physical imbalance. The sense of go, go, go continues despite the weather being colder adding in freezing rain, ice and snow. There is always something to do but prioritizing the act of slowing down, spending more time at home, and preparing meals instead of going out to eat can provide a sense of peace and stress relief to body and mind. Eating foods that boost your immunity during this season is a win. The immune system plays a crucial role in fighting off disease and infection. With 70-80% of our immune cells present in the gastrointestinal system, there is a big connection between our microbiome, our epithelial intestinal layers of absorption, excretion, and immunity. 

In addition to root vegetables, squash are a wonderful addition to add to winter nutrition. My favorite is kabocha squash also known as Japanese pumpkin, which has a sweetness and delicious texture that complements any dish. Butternut, honey nut and acorn squash are easy to roast and can be filled with quinoa, nuts, and dried fruits.

Roasting vegetables can enhance and intensify natural flavors, adding in a sweetness as the sugars caramelize in the high temperatures. Unlike boiling vegetables, roasting maintains the nutrition content present in each vegetable. Potato leek soup is one of my favorite soups, this year I roasted all the ingredients and blended them with an immersion blender. It was so delicious, I may not go back to boiled potato leek soup again. The combination of roasted yellow potato, leek, fennel, and garlic was perfection. 

Roasted garlic has to be the magical ingredient to any savory soup, sauce, or side dish. The mellow, nutty, richness makes everything taste better. Spreadable, creamy roasted garlic on fresh sourdough bread is heavenly. Garlic is so good for you, promoting heart health by lowering blood pressure and cholesterol. Allicin is the medicinal compound present in garlic and may boost immune function. 

Here are some simple health tips for winter to help keep you balanced throughout the season. 

Rest: Sleep hygiene is essential, with long nights and shorter days our circadian rhythms crave rest. Try a cup of herbal tea in the evening to help you wind down. Chamomile, lavender, peppermint and valerian are soothing herbs to encourage relaxation, add in passionflower if you have worried thoughts. 

Reduce Stress: Limit screen time, read a book, listen to music or a guided meditation. Try the beautiful practice of abhyanga, an Ayurvedic warm oil self massage that reduces muscle stiffness, lowers blood pressure, promotes lymphatic drainage, improves circulation and skin health. Allow the oil to seep into your skin for 10-20 minutes before enjoying a warm shower or bath. 

Exercise: No matter what season we are in, moving your body is the best healthy routine we can do. Our bodies need stimulation, get outside, get on a treadmill and start walking to get your heart pumping. Try a group exercise class or yoga to keep your body and mind healthy. There are many benefits to walking in winter and a great way to connect with nature if you choose the woods and trails off the beaten path. 

Nutrition: In general, winter is a time to drink warm, hot beverages and eat cooked foods. Raw vegetables and fruits take longer to digest decreasing absorption of nutrients. The body also expends extra energy to break down these foods. Warm water with a squeeze of lemon, orange or lime can brighten your palate and get your metabolism moving. 

Herbs: In addition to root vegetables, there are many winter herbs that help support health and immunity. Thyme, oregano, sage, winter savory, and sorrel are still growing in my garden despite the snow and cold temperatures. These herbs taste and smell amazing, they make great additions to any roasted vegetables and blend well into many recipes.