Al­ter­na­tives to the stodgy diet

The Invercargill Eye - - YOUR HEALTH -

My part­ner uses win­ter as a great ex­cuse to make more pies, mashed po­tato and gen­er­ally stodgy food. What are some healthy meal ideas for win­ter, given we’re not so keen on eat­ing sal­ads. Thanks, Heather.

Hi Heather. Many peo­ple agree that they find it more dif­fi­cult to choose nour­ish­ing options in the cooler months. That may be be­cause tra­di­tion­ally speak­ing we needed more body fat to help keep us warm from win­ter chills.

These days though, it’s rel­a­tively easy to make nour­ish­ing food in the win­ter, us­ing beau­ti­ful spice/herb bases, onion, gar­lic, olive oil, good qual­ity/or prefer­ably home-made stock as a base in a slow-cooker and you’re away.

Add ad­di­tional nour­ish­ment to casseroles, stews, soups and cur­ries with different kinds of veg­eta­bles such as ar­ti­chokes, fen­nel, through to spinach, kale, sil­ver­beet – and pump­kin and ku­mara. It is easy and de­li­cious to amp up the veg­etable con­tent of how you eat through­out the win­ter months.

In­cor­po­rat­ing cau­li­flower into po­tato (or re­plac­ing it if that suits your di­etary needs bet­ter) is a won­der­ful way to sneak the power of bras­si­cas into your meals. It can also be used to make cau­li­flower rice.

Red lentil dhal, tagines, soups, slow cooked casseroles, curry, even a beau­ti­ful roasted veg­etable frit­tata are all great and nour­ish­ing options when good qual­ity ingredients and plenty of veg­eta­bles are used. The left­overs are an added ben­e­fit for lunch the next day or freeze left­overs so you have a nour­ish­ing op­tion on hand for a later time.

I’m try­ing not to drink as much cof­fee but don’t re­ally like hot choco­lates. What are some nour­ish­ing al­ter­na­tives when you need a warm­ing drink? Kind re­gards, Fran

Hi Fran. Here are some al­ter­na­tives: Email your ques­tions for Dr Libby to ask.dr­libby@fair­fax­me­ Please note, only a se­lec­tion of ques­tions can be an­swered.

op­tion. Make sure the chai flavour is com­ing from real spices in the tea and is not a syrup that has been added, as these are high in su­gars. You can make a beau­ti­ful chai at home us­ing your choice of milk and spices such as cin­na­mon, nutmeg, car­damom, cloves and vanilla – sweet­ened with a lit­tle bit of honey (if needed).

A lentil dhal is a won­der­ful al­ter­na­tive to stodgy win­ter food.

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