Read on to see what's in season and how to cook to get the most nutrients.
The days are shorter and darker and not only does it affect our energy levels, it affects our metabolism and digestion — which is why it’s more important to eat dark green, dense, crunchy and a few more starchy vegetables in the winter.
While our bodies need warming foods when it’s cold outside, unfortunately most hot winter meals (stews, soups, curries) have vegetables that get overcooked in the process, leaving us with soggy vegetables and less nutrients the more they break down. To help retain the integrity of the nutrients and fiber intake in your meals, balance out hot winter meals with quickly cooked (sautéd or blanched) or roasted winter vegetables.
How to cook to get the most nutrients this Winter
Sauté: In a skillet or wok on high heat add your choice of non-inflammatory oil*. *Pro tip: don’t add oil until the pan is fully heated through to avoid oxidation and burning/smoking. Slightly lower heat, add vegetables of choice, continuously stir until you can just see the veggie fold or change shape slightly. Remove from heat and add to any dish (or hot winter meal). This method gently breaks down the veggie while retaining the fiber, which aids with digestion and optimal absorption of nutrients (especially important with those who suffer from IBS, IBD).
Roast: Add veggie to a large mixing bowl, toss with olive or avocado oil, season to your liking and spread on a lined sheet tray. Roast in the oven at 400-450 degrees depending on how much time you have for 30-40 mins - checking and mixing around the sheet tray half way through. KR Nutrition’s go-to: after roasting, add back to a large mixing bowl and toss with tahini, lemon juice, olive oil, salt and pepper for a flavorful warming cold-weather dish.
Blanch: To keep the crunch/natural texture, blanch veggie (examples: greens, broccoli, carrots, peas, asparagus) by boiling in 1 gallon of water per pound of veggie for 1-5 mins (the longer the time the less structure it will have - this is a personal preference). The vegetable should become vivid/bright in color. Immediately chill in a bowl of ice and water for the same amount of time blanched. Drain, season to your liking with olive oil, grass fed butter and any other seasoning, You can also chop and add to salads.