Eat Right, Eat Fresh


Tasty Winter Dishes

By Molly Newman

Squash Soup

In winter just as in every season, a diet rich in a variety of fruits and vegetables is your best bet for getting the nutrients you need. While farmers’ markets may offer slim pickings this season, there are still plenty of simple, delicious ways to fill up on plant-based foods. Try these tasty ideas for fall and winter’s bounty.

Roasted Winter Squash Soup

    • Peel, seed, and chop a butternut or other winter squash.
    • Roast on a lightly oiled baking sheet at 400° until very tender.
    • Heat 1 Tbsp olive oil in a soup pot.
    • Saute 1 chopped onion, 2-3 cloves minced garlic, and 2 tsp curry powder until onion is translucent.
    • Add 4 cups roasted squash and low-sodium chicken broth to cover; simmer 20 minutes.
    • Puree in blender or mash with potato masher.
    • Season to taste with salt and pepper, chopped fresh thyme, and/or hot sauce (try Sriracha for a smoky kick).
    • Save leftover squash for a flavorful addition to scrambled eggs or frittatas.

Overnight Fruity Oatmeal

    • Spray slow cooker insert with nonstick spray.
    • Combine 1 cup steel-cut oats with 1-1/2 cups water,1-1/2 cups low-fat milk or almond milk, 2 peeled chopped tart apple or pears, 1/2 tsp cinnamon, 1/4 tsp nutmeg, and 1/4 tsp salt.
    • Cover and cook on Low overnight.

Variation: Substitute 1 cup frozen berries for apple; reduce water or milk by 1/2 cup.

Baked Kale Chips

    • Cut thick stems from 1 large bunch kale.
    • Chop leaves roughly and toss in large bowl with 1 Tbsp olive oil and generous pinch of salt.
    • Optional tasty addition: Add 1 to 2 Tbsp sesame seeds or nutritional yeast.)
    • Spread on baking sheet and bake at 275° until crispy, about 20 minutes.
    • Stir once after 10 minutes.

About Author

Molly writes about fitness and nutrition from her home in Portland, Oregon. When she’s not at her desk, you can find her teaching history, hiking the Gorge, or hitting the archery range.

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