nosh magazine (issue 4) | Page 10

nosh magazine DINNER PARTY NUTRITION TIPS FOR WINTER APD Nickie Hursthouse shares her tips for healthy entertaining this winter. ere in the southern hemisphere the mornings are getting crisper, the days are getting shorter and the nights are getting colder. Winter is on its way. H On a cold, rainy evening, there is nothing better than staying home with a group of friends and family to share stories and laughter over a delicious meal. Winter however can be a testing time for portion control and managing comfort eating. We tend to eat more food in the cold to help us keep warm, with larger portions from starchy food, and our vegetable intake is often neglected. Here are some tips to keeping your nutrition up and your waistline in check throughout those cooler months. • Skip the nibbles and opt for soup instead. Nibbles can be a trap for eating too much before the delicious main is served. Start the meal with a vegetable based soup to fill you up a little and warm you up after coming inside from the cold. Great options are tomato, carrot and coriander, or broccoli and blue cheese. • Choose winter mains that still contain around a quarter protein, a quarter unrefined carbohydrates and at least half of vegetables By aiming for these proportions, through roasted or grilled meats with vegetables, stews, hearty soups or stir-fries, you will ensure the right balance of nutrients. • Don’t forget your vegetable intake in winter. Often we steer away from salads in the cooler months, yet a small salad alongside a hot main can help keep your vegetable intake high and keep the calories of the meal down. • If you choose dessert, nothing can beat my ol’ faithful of Winter Fruit Crumble. Autumn and winter fruits are a perfect base for a fruit crumble (think apple, pear, feijoa, quince or, if you must, frozen berries). • End the meal with a hot drink, rather than wine (think tea, coffee or a dark hot chocolate made from raw cacao powder). Take a look at my classic winter crumble recipe for a tasty, but healthier dessert. Ingredients WINTER FRUIT CRUMBLE • 2 to 3 cups stewed fruit (apples, quince or pears work best) • 1 to 2 teaspoons cinnamon Topping • • • • • 3 cups oats ½ cups plain wholemeal flour ½ cup dessicated coconut ¼ cup brown or raw sugar 50g unsalted butter, chopped Method • Pre-heat the oven to 180°C. • Layer the stewed fruit on the bottom of a 20cm to 30cm pie dish and sprinkle with cinammon. • Place all the dry topping ingredients in a bowl and rub in the chopped butter with your fingers until crumbs form. • Spread the crumble topping over the stewed fruit. • Cook for 20 to 30 minutes or until golden. • Serve with low fat milk, homemade custard or unsweetened yoghurt. N NICKIE HURSTHOUSE, APD Learn more about Nickie: website | profile Nickie is an Accredited Practising Dietitian passionate about teaching individuals to improve their relationship with food. This is where the blog The Good Wolf Manifesto began, to dispel misinformation on the internet around food and nutrition, as well as to promote a balanced lifestyle. The blog focuses on all facets of an individuals lifestyle to help keep physical, mental and emotional health in balance. 10 www.n4foodandhealth.com