Seasonal Eating for Winter Wellness

 

As the days grow shorter and the temperatures drop, winter invites us to slow down and turn inward. While it’s easy to reach for comfort foods that may leave us feeling sluggish, eating seasonally and mindfully can keep us energized and resilient throughout the colder months. 

Eating seasonally isn’t just a buzzword—it’s a way to align our diets with our natural circadian rhythm, providing our bodies with exactly what they need during the winter months. More than just winter squash, seasonal produce includes root and cruciferous vegetables, dark leafy greens and citrus fruits. All of these options provide us with vitamins, minerals and antioxidants that support immune function and overall health.

Kelly Riley

NUTRITIONAL THERAPY PRACTITIONER

Riley is based in Westfield, where she lives with her husband, two daughters and two dogs. She specializes in running functional labs to uncover the root causes of symptoms and empowers clients to understand their bodies so they can heal. Passionate about helping others overcome chronic digestive symptoms, blood sugar issues and hormone imbalance, Kelly is dedicated to guiding clients toward sustainable, lasting wellness.

CRUCIFEROUS VEGETABLES

Broccoli, Brussels sprouts, cabbage and cauliflower thrive in colder months and provide high levels of vitamin C and antioxidants.

ROOT VEGETABLES 

Carrots, parsnips, turnips, sweet potatoes and beets are grounding and energy-sustaining. They're rich in complex carbohydrates, fiber and essential nutrients like potassium and beta-carotene.

DARK LEAFY GREENS 

Kale, collard greens and Swiss chard are nutrient powerhouses full of iron, calcium and vitamins A, C and K.

Warm Winter Kale and Pomegranate Salad

Serves: 2-3

INGREDIENTS

• 4 cups curly kale, washed and chopped

• 1 tablespoon olive oil

• 1/2 teaspoon sea salt

• 1/2 cup pomegranate seeds

• 1/4 cup toasted pecans

• 1 medium orange, peeled and segmented

• 2 tablespoons balsamic vinegar

DIRECTIONS

1. Massage the kale with olive oil and sea salt for 2 to 3 minutes to soften it.

2. Toss the massaged kale with pomegranate seeds, toasted pecans and orange segments.

3. Drizzle with balsamic vinegar and toss gently.

4. Serve immediately or let it sit for 10 to 15 minutes for enhanced flavor.

*Tip: Add a serving (3 to 5 ounces) of grilled chicken to make this a meal

Saving Money by Eating Seasonally

Locally grown winter vegetables like squashes tend to cost less than out-of-season imports like summer berries or asparagus. Additionally, since seasonal foods are naturally more flavorful, you can create delicious meals with fewer ingredients, which saves on overall grocery costs. 

Roasted Winter Squash and Root Vegetable Soup

Serves: 4

INGREDIENTS

• 1 medium butternut squash, peeled and cubed

• 2 carrots, peeled and chopped

• 2 parsnips, peeled and chopped

• 1 yellow onion, diced

• 3 cloves garlic, minced

• 2 tablespoons olive oil

• 4 cups vegetable broth

• 1 teaspoon ground cumin

• 1 teaspoon smoked paprika

• Salt and pepper, to taste

• Fresh parsley, for garnish

INSTRUCTIONS

1. Preheat your oven to 400 F. Toss the squash, carrots, parsnips and onion with olive oil, cumin, smoked paprika, salt and pepper. Spread on a baking sheet.

2. Roast for 30 to 35 minutes or until tender and slightly caramelized.

3. Transfer the roasted vegetables to a large pot, add the minced garlic and stir for 1 to 2 minutes over medium heat.

4. Pour in the vegetable broth and simmer for 10 minutes.

5. Blend the soup using an immersion blender until smooth. Adjust seasoning if necessary.

6. Garnish with fresh parsley and serve warm.