by ELIANA LAKRITZ
MS, RDN, LDN
Now that fall is back, the coziness of the fireplace, a cup of tea, blankets, and comfort food tend to draw you inside during the fall and winter seasons compared to summer, when you might normally be found on the bike trail. The weather is often an easy excuse to opt out of healthy eating and to remain on the couch, paving the way toward excessive weight gain. How do we combat this seemingly inevitable “winter fat layer” and maintain a healthy lifestyle when the temperature begins to drop? Luckily, fall and winter bring plenty of healthy food options and creative opportunities for exercise that help us stay healthy.
One common downfall that many experience during the colder seasons is a more sedentary lifestyle. There are many outdoor activities to experience during these months. Fall is a fantastic time to enjoy a hike outside among the changing foliage, walk around town for some colorful photo opportunities, go for a trail run, or even try mountain biking. During winter, consider cross-country skiing, snowboarding, ice skating, or if you are really winter-phobic, consider an indoor exercise program. There are always ways to incorporate physical activity, regardless of the season.
There are also many ways to stay on track with healthy eating during fall and winter. Despite what you may believe, fall and winter do not leave gardens and local farm-stands empty. There are many in-season produce options to satisfy your wallets, bodies, and even your sweet tooth! Notably, fall and winter produce plentiful amounts of apples, winter squash (butternut, acorn, pumpkin, kabocha), broccoli, grapes, raddichio, sweet potatoes, brussel sprouts, mushrooms, cranberries, and turnips. These fruits and vegetables can play into a variety of hearty, sweet/savory, yet comforting meals that will leave you satisfied and allow you to obtain necessary nutrition without providing excess calories. You can enjoy these foods at their peak season, when they are richest in flavor. Below are a few healthy, seasonal recipes you and your family are sure to enjoy in front of a warm fire or even at the Thanksgiving table.
Apple, Butternut Squash, and Kale Soup
This recipe is a great alternative to your usual go-to comfort food. It is a guilt-free, filling dish that substitutes almond milk for cream (removing a lot of excess saturated fat), while kale and squash provide a great source of vitamins K and A.
Ingredients:
• 1 large butternut squash (whole)
• 1 large white onion
• 1 red apple
• 2 cups raw kale leaves
• 3 cups low sodium chicken or vegetable broth
• 1 1/2 cups almond milk, unsweetened
• Olive oil
Directions:
• Preheat the oven to 400 degrees.
• Poke holes in the squash with a fork and roast in a large pan at for 45 minutes.
• While the squash cooks, chop onion and apple into small pieces and cook in a stock pot on low with 1 tbsp of olive oil. Cook until the onions are translucent and the apples are getting soft.
• Remove the squash from the oven and slice in half. Scoop out the seeds and remove the skin of the squash and cut the “meat” of the squash into 1 inch cubes.
• Add the chunks into the onion/apple mixture. Then add the broth and the chopped kale into the stockpot.
• Take an immersion blender and stir the mixture until creamy.
• Pour the almond milk in and stir until desired creaminess is achieved.
• Simmer on low for about 10 minutes, serve and enjoy!
Lentils with Wine-Glazed Winter Vegetables
This recipe, adapted from Cooking Light, provides a great source of fiber and protein from the lentils, healthy monounsaturated fats from the olive oil, and an abundance of healthy vitamin A and C from the carrots and parsnips, respectively.
Ingredients:
• 3 cups water
• 1 1/2 cups dried lentils
• 1 teaspoon salt, divided
• 1 bay leaf
• 1 1/2 teaspoons olive oil
• 2 cups chopped onion
• 1 cup diced parsnip
• 1 cup diced carrot
• 1 tablespoon minced fresh or 1 teaspoon dried tarragon, divided
• 1 tablespoon tomato paste
• 1 garlic clove, minced
• 2/3 cup dry red wine
• 2 teaspoons Dijon mustard
• 1 tablespoon light butter
• 1/4 teaspoon black pepper
Directions:
• Combine water, lentils, 1/2 teaspoon salt, and bay leaf in a medium saucepan; bring to a boil. Reduce heat, and simmer 25 minutes. Remove lentils from heat, and set aside.
• Heat olive oil in a medium cast-iron or nonstick skillet over medium-high heat. Add the onion, parsnip, carrot, and 1 1/2 teaspoons tarragon, and sauté 10 minutes or until browned.
• Stir in 1/2 teaspoon salt, tomato paste, and garlic; cook mixture 1 minute.
• Stir in wine, scraping pan to loosen browned bits. Bring to a boil; cover, reduce heat, and simmer 10 minutes or until vegetables are tender.
• Stir in mustard and add lentil mixture, and cook 2 minutes.
• Remove from heat; discard bay leaf, and stir in light butter, 1 1/2 teaspoons tarragon, and pepper.
If you are interested in learning more about nutrition counseling sessions with a registered dietitian at Noble Hospital, please call 413-568-2811 ex: 5671 for more information.
