YMCA Winter 2020 | Page 4

AUTHOR 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. www.everydaynutrition.com.au FEATURE ARTICLE WINTER 2020 SEASONAL EATING, WINTER Marnie helps us look to the seasons for nutrition and cooking inspiration this winter. 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. Winter Vegetables 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 protective potential. 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. Winter Fruits Apples, bananas, grapefruit, kiwifruit, lemons and limes, mandarins, oranges and pears 4 YMCA HEALTHY LIVING MAGAZINE