By Jackie Bojczuk, Health Coach – www.jackieb.org – Instagram @jackiebhealthy
I absolutely love the change of seasons. As the weather gets chillier where I live (aka sweater weather!), I turn to foods that are warming and comforting. To me, “comfort food” means hearty soups, stews, and nutrient-rich foods that help you fight infection and fatigue! Did you know that nutritious food can also boost your mood? Absolutely!
So, what foods can you enjoy this Fall/Winter that will be nutritious, delicious and bring you some joy? There are actually many! To get you started, I’m going to focus on a few to add this year!
- Lentils!
These nutritious powerhouses are full of protein, iron, fiber and
magnesium. They are also loaded with
folate, the vitamin needed for the production of serotonin (the happy
hormone!). They are very easy to cook
and create a wonderful, hearty soup or stew or even cold in a salad.
- Sweet
potatoes! Sweet potatoes are a rich source of fiber plus an array of vitamins
and minerals, including calcium, iron, Vitamin B and (essential for fighting
colds) Vitamin C. Sweet potatoes are
terrific mood boosters and their complex carbohydrates help with serotonin
production as well. They are also versatile: bake them whole, chop and roast
them, dice or shred them for a sauté, boil and puree them…let your imagination
take over!!
- Winter
Squash! There are an array of squashes to enjoy in the colder months, including
some of my favorites: Delicata, acorn, butternut and spaghetti. Winter squash is a great source of fiber,
Vitamin C, Vitamin A, and it is anti-inflammatory. Their strong assortment of nutrients will
boost your immune system, which is essential in the colder months.
- Citrus!
Lemons, limes, oranges, and grapefruit are so helpful in the colder
months. They are rich in Vitamin C and
help reduce (or prevent) colds and flu.
Add slices of citrus to cold water to add flavor and boost your
hydration (so important in colder weather), add the juice of a lemon to hot
water for a soothing warm drink, use the juice of any citrus in a vinaigrette
for a salad or peel and slice an orange or grapefruit and toss them into a
salad, grate the peel or a lemon or lime and add it to baked goods. The bright flavor will enhance any recipe.
- Warming spices! Not only do warming spices smell and taste delicious but they are healthy. Among other benefits, they help reduce blood sugar, enhance circulation, are anti-inflammatory and promote good digestion. Warming spices include cinnamon, nutmeg, ginger, cumin, cayenne, turmeric, curry, pepper, etc. Add a variety of spices to your soups, stews and baked goods for a sensory experience and boost your overall well-being.
Here are a couple of recipes to inspire you:
Sweet Potato Lentil Curry Soup
Ingredients:
2 tsp, Curry Powder
2 tsp. Turmeric
1 tsp. Cumin
2 tsp. Salt
1 tsp. Pepper
2 T butter or Coconut oil
1 Onion, chopped
4 Garlic cloves, minced
6 cups Vegetable or Chicken Broth
2 Sweet Potatoes, chopped
1 cup Red Lentils, rinsed
1 can diced Tomatoes
1 can Coconut Milk
Optional garnish:
Chopped Scallions
Chopped Cilantro
Instructions:
Mix curry powder, turmeric, cumin, salt and pepper together and set aside. Melt butter or coconut oil in a large pot and sauté onion for about 5 minutes. Add garlic and spices and stir to combine. Add broth, sweet potatoes, lentils and tomatoes. Bring to a boil and simmer for about 20 minutes. Add coconut milk and stir to heat through. Serve as is or use an immersion blender to make a thicker soup. Serve with chopped scallions and/or cilantro to garnish.
Roasted Delicata Squash Kale Salad with Maple Citrus Vinaigrette
Ingredients
1 medium Delicata Squash, halved, seeded and cut into 1/2-inch slices
3 1/2 Tsp. Olive Oil, divided
Salt and Pepper, to taste
Zest from 1 Orange
1/4 cup freshly squeezed Orange Juice
1 T Vinegar
1 T Maple Syrup
A pinch or two of Cayenne Pepper (optional)
2 bunches Kale, stems removed and chopped into bite-size pieces
1/2 cup crumbled Feta
1/2 cup dried Cherries or Cranberries
1/4 cup Pecans and/or Pepitas
Instructions
Preheat oven to 400 F. Toss squash with 1 tbsp. of the olive oil, salt and pepper. Transfer to a baking sheet and roast for about 20 minutes, until beginning to brown. While squash is roasting, whisk together 2 tbsp. olive oil, zest, juice, vinegar, syrup and cayenne (if using). Season with salt and pepper to taste. Place kale in a large bowl and massage the leaves with the final 1/2 tbsp. of olive oil until leaves are wilted. Plate kale on plates and top with the rest of the ingredients. Serve dressing on side or drizzle on the salad.
The bottom line is your overall health includes your mental health. The foods you eat will impact your body and brain and, overall, how you feel. I challenge you to add one (or all!) of the nutritious foods I’ve featured and have a healthier, happier Fall/Winter season!
About Health Coach, Jackie Bojczuk
My name is Jackie Bojczuk and I live in Nashville, TN with my husband Scott, almost-grown children Ally (21) and Nicky (17), and a spirited golden doodle, Rudy! I am a certified Integrative Health Coach and the founder of Jackiebhealthy. I specialize in helping busy women incorporate healthy habits into their lives through nutrition, exercise and a positive mindset. You can find me at www.jackieb.org and Instagram @jackiebhealthy .