AUTHOR

MARNIE NITSCHKE Marnie Nitschke is an Accredited Practising Dietitian who specialises in gastrointestinal nutrition . Find out more at forkthatnutrition . com and follow her on Instagram @ forkthatnutrition .

Let ’ s explore what your winter menu could look like , with Dietitian Marnie Nitschke

Here we are in winter again , rugging up and turning to warm and cozy food to give us both physical and emotional comfort . Inevitably , the changing of the seasons is a time when we might give our cooking and meal planning a bit of a change-up , and lean into winter produce .

Seeking comfort food in winter

To many , winter speaks of big steaming bowls of veggie soup , slow-cooked stews , roasts , curries and delicious rustic shepherds pie , cottage pie and chicken and leek pie made with the leftovers – these can be a great vehicle for seasonal veggies like green leafies , cauliflower and Brussels sprouts . Comforting , delicious and simple could be a big homemade batch of baked beans or a spinach and ricotta lasagna ( guaranteed to keep even the fussiest family members happy ). We might forget about salads for a bit , preferring ‘ one pot wonders ’ where the veggies are cooked in , or simple roast meats with comforting mashed potatoes , peas and gravy . Maybe we ’ re craving apple pie or sticky date pudding ?

It ’ s human nature , and makes complete sense that we seek comfort in food , when the sunlight is more scarce , nights are chilly and our social lives become a little less adventurous in winter . Revisiting our favourite warming and nostalgic winter foods with friends and family is a wholesome and really healthy way to find connectedness and help counter the winter blues . When we are down for the count with winter coughs and colds , how good is a hearty , homemade chicken noodle soup ? And when someone else makes it for you , it can feel like a warm hug with special healing powers .

Looking to the seasons for health

Throughout this issue , we ’ re exploring how our food and lifestyle can influence our health and immunity . Stay tuned to learn how different nutrients – particularly from in-season fruits and vegetables - can feed our good gut bugs and protect us against winter germs . And guess what ? When we eat these foods in season , they have even greater nutrient density and protective potential .

Here ’ s what ’ s in season this winter :

Winter Fruits :

Apples , bananas , custard apple , feijoa , grapefruit , kiwifruit , lemons and limes , mandarins , oranges , pears , persimmon , pineapple , quince , rhubarb , tamarillo , tangelo . Winter Vegetables : Asian greens , broad beans , beetroot , broccoli , Brussels sprouts , cabbage , carrots , cauliflower , celeriac , celery , cucumber , eggplant , fennel , Jerusalem artichokes , kale , leek , lettuce , okra , onions , parsley , parsnips , snow peas , potatoes , rhubarb , silverbeet , spinach , spring onion , sweet potato , swede . Herbs and spices in season : Ginger , coriander , dill , mint , oregano , parsley , rosemary

Look out for these recipes using seasonal produce in our winter warmer spread this edition

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YMCA HEALTHY LIVING MAGAZINE 3