winter foods

Winter is the time for energy storage and conservation, while the body and mind recuperate from the activity of the warmer seasons. “Storage” means the laying down of fat for energy and insulation, when our hunter and gatherer ancestor had limited food supplies in the colder months. Despite our availability of food from every corner of the world though out the year, it is normal to gain a kilo or 2 over winter and loose it again in summer. As the body is programmed to hold onto fat at this time of year, leave off a detox til spring.

Internal warmth is largely obtained through the burning of fuel, in this case the energy gained from food. While we need to wear warmer clothes and keep up a moderate degree of physical activity, the food our body craves tends to be more complex and slower to break down. Winter is the perfect season for carnivores. The sturdy proteins and fat in meat lays down good energy reserves. It is even better if meat is slowly cooked on the bone. For vegetarians, think heavier, chewier foods like beans, brown rice and buckwheat. For those who are not dairy allergic or don’t have any respiratory infections, this is the most appropriate season to eat full fat dairy foods.

Winter is the time to ditch cold, watery vegetables and fruits and replace them with root vegetables and grains that require longer cooking to make them edible. If you can’t imagine a lunch not based on salad, use mostly cooked vegetables, such as baked root vegies, or grains and add a protein like fish, meat or beans. Even better, swap the salad for a chunky soup.

Winter breakfasts are a delight – think something warm and satisfying to start the day rather than a bowl of cold cereal. Porridge/oatmeal is basically a cooked grain, with water or some kind of milk. Traditionally it was seasoned with salt but modern palates tend to favour sweetness. Try a little maple syrup or brown rice malt instead of cane sugar. If you are not a fan of oats, most grains can be slowly cooked to a mush eg: polenta, rice, millet. My favourite is to use half rolled oats and leftover cooked brown rice. Other warm breakfasts include cooked eggs or vegetables, such as mushrooms or stewed winter fruits like apples or pears, with nuts and seeds.

When we are feeling physically cold, it is obvious to consume hot foods and drinks (forget about ice or ice cream til the height of summer, if at all), but what about the king of heat – the chilli? It is no accident that chilli is a predominant spice in the hottest climates, as it makes us sweat which ultimately cools us down. Though a little hint of chilli can feel comforting in winter, ease off the quantity and concentrate on the herbs that warm us without making us sweat, such as cinnamon, fennel, ginger and fenugreek.


Eating in season

June

Fruits

Apples
Avocadoes
Custard apples
Dates
Grapefruit
Kiwifruit
Lemons
Limes
Mandarins
Nashi
Oranges - Navel
Passionfruit - Panama
Pears
Pomelo
Quince
Rhubarb

Vegetables

Beetroot
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celeriac
Celery
Fennel
Jerusalem artichokes
Kohlrabi
Leeks
Olives
Onions
Parsnips
Potatoes
Pumpkin
Silverbeet
Spinach
Swede
Sweet potatoes
Turnips

July

Fruits

Apples
Avocadoes
Custard apples
Dates
Grapefruit
Kiwifruit
Lemons
Limes
Mandarins
Oranges - Navel
Pomelo
Quince
Rhubarb
Tangelo

Vegetables

Beetroot
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celeriac
Celery
Fennel
Jerusalem artichokes
Kohlrabi
Leeks
Okra
Olives
Onions
Parsnips
Potatoes
Pumpkin
Silverbeet
Spinach
Swede
Sweet potatoes
Turnips
Witlof

August

Fruits

Apples
Cumquat
Dates
Grapefruit
Kiwifruit
Lemons
Mandarins
Oranges - Blood and Navel
Pomelo
Rhubarb
Tangelo

Vegetables

Beetroot
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celeriac
Celery
Fennel
Jerusalem artichokes
Kohlrabi
Leeks
Okra
Onions
Parsnips
Potatoes
Pumpkin
Silverbeet
Spinach
Swede
Sweet potatoes
Turnips
Witlof

Winter favourites
Mulled wine (or red grape juice) with oranges and cloves
Colcannon
Baked vegetables – beetroot, pumpkin, potato, parsnip, celeriac, onions, carrots, fennel….
Thick beean or lentil soups
Baked cauliflower
Mash – not just potatoes but a variety of root vegetables, with olive oil instead of dairy
Fish pie
Vegetarian shepherds pie with tofu and lentils
Stewed apples
Baked pears

For the carnivores:
Slow cooked meat dishes, on the bone with vegetables and grains (eg: pearl barley) – in vegetable rich casseroles and soups
Get out your slow cooker, or go hunting at your favourite op shop for a croc pot and let your one pot wonders cook slowly while you are at work or school.