MARNIE NITSCHKE: APD
Marnie is an Accredited Practising Dietitian at www.n4foodandhealth.com.
She also works in clinical nutrition at Epworth Healthcare, and consults in
private practice at Everyday Nutrition in Glen Iris.
FEATURE ARTICLE WINTER 2020
Marnie helps us look to the seasons
for nutrition and cooking inspiration
Like me, have you been spending a lot more time in the
kitchen lately? Winter tends to be a season of staying
indoors and cooking up hearty dishes with family and
friends. But this year, we’ve all discovered a new level of
togetherness and simplicity in the stay-at-home stakes. For
many I’m sure, heading out to the supermarket or
greengrocer has become a rare opportunity for social
interaction and a change of scenery!
As challenging as recent times have been, one of the aspects
I’ve enjoyed about the enforced time at home has been
having extra time for meal planning and cooking. I’ve loved
experimenting with different ingredients, trying new recipes,
and spending a little extra time on meals.
When thinking about menu planning and new dishes to add
to your repertoire this winter, a great start is to look to the
seasons for direction and new ideas. We know that seasonal
produce is often nutritionally better, but sometimes
(especially in the current environment) we just have to do the
best with what we can get. So be happy in the knowledge
that frozen and tinned fruit and vegetables are still a great
source of vitamins, minerals, antioxidants and fibre.
If you’re currently stuck in a bit of a cooking rut, you could
start by checking out these winter fruits, vegetables and
herbs to liven up your plate and get you inspired.
Jerusalem artichokes, broad beans, beetroot, broccoli,
Brussel sprouts, cabbage, carrots, cauliflower, celery,
eggplant, lettuce, onions, parsley, parsnips, snow peas,
potatoes, rhubarb, silverbeet, spinach, spring onion, turnips
Herbs and spices in season
Ginger, coriander, dill, mint, oregano, parsley, rosemary
Throughout this issue, we’re exploring how our food choices
and eating habits can influence our health and immunity.
You’ll learn how the antioxidants, polyphenols, and dietary
fibre in plant foods feed our good gut bugs and support gut
health. And guess what? When we eat these foods in
season, they have even greater nutrient density and
Let’s get enthused about paprika, roast dishes with
rosemary and oregano and use nutrient and fibre-packed
dark green leafies and orange veggies to keep our inner
thermostat humming along.
Look out for these recipes using seasonal produce in
our winter warmer spread this edition, page 18-19:
Chickpea and mushroom curry, Mushroom, spinach &
macadamia omelette, Baked sweet potato with spiced
cannellini beans and vegetable stew.
Apples, bananas, grapefruit, kiwifruit, lemons and
limes, mandarins, oranges and pears
YMCA HEALTHY LIVING MAGAZINE