Chilly winter weather makes you crave warm, comforting foods. Winterizing your food choices can increase the variety and nutrition in your diet and make it even more healthful!

Here are 10 yummy foods to enjoy during the frosty winter months.

1. Hot soups. One of the best ways to take the chill out of winter is to eat some hot
soup. Whether it is lentil, butternut squash, black bean, cream of cauliflower,
vegetable noodle, congee, or borscht, nothing will warm you from the inside out better than a hearty soup.

2. Hot cereal. Hot oatmeal or other hot cereal is just the thing to fill your belly on a cold morning. For fun, flavor, and nutrition, throw in some blueberries, bananas, or apples while the oats are cooking. Cook your oats in fortified non-dairy milk for extra calcium, vitamin D and B12. Top with walnuts or seeds such as hemp, ground flax or chia seeds.

3. Root vegetables. Root vegetables are cherished winter staples. When stored appropriately, they can last for several months. Whether it is potatoes, parsnips, turnips, carrots, beets, yams, celeriac or sunchokes, root vegetables make perfect additions to hearty meals like shepherd’s pie, veggie stew, or traditional casseroles. Or
simply roast them in the oven and enjoy.

4. Baked fruit. While fresh fruit is a treat year-round,  when you want a super healthy warm dessert, baked  fruit is delicious. Pears, apples, and bananas all are perfect choices. If using apples or pears, cut in half and scoop out the core. Make a filling with oats, nut butter, a touch of maple syrup, nuts, raisins, and spices like cinnamon, nutmeg, and cloves. Heap the filling into the fruit cavity and
bake at about 400 degrees F for 30 minutes or until the fruit is soft. For bananas, simply slice in half lengthwise and sprinkle the filling on top.

5. Pasta. There is something about pasta that feels like home. Whether it is macaroni and cashew cheese, spaghetti and veggie balls, lasagna, or Vietnamese Pho, nothing hits the spot like a good pasta feast on a cool winter day. You can go with traditional whole wheat pasta, or have fun experimenting with proteinpacked  bean, lentil, or pea pasta. Do check the label as sometimes pasta contains eggs!

6.  Chili. Chili and fresh cornbread add a nice touch of hot spice on a cold winter night. Keep it mild for children (have extra hot sauce on the side for those who prefer it spicier). Veggie versions of chili abound – in addition to the traditional beans, onions, tomatoes, and peppers, get creative adding corn, squash, mushrooms, carrots, cracked wheat or quinoa.

7. Baked beans. There is nothing quite like a big pot of baked beans and a loaf of fresh baked bread on a frigid February night. Baked beans are cooked for several hours which creates a rather cozy kitchen. The smell of molasses baked beans and fresh bread is as good as it gets. Enjoy with roasted veggies and steamed greens.

8. Stuffed potatoes. Stuffed potatoes whether sweet  or white are a delectable treat any time of year, but they are simply superb as a winter dinner. Try stuffing sweet potatoes with a mixture of black beans, onions, tomatoes, and corn, and top with avocado, salsa and red pepper cashew sauce. Amazing.

9. Pancakes. A hot blueberry or banana pancake breakfast is a wonderful way to start a weekend winter day. While many pancake recipes include eggs, butter and milk, delicious vegan versions abound. Top with fruit sauce and nuts. Pancakes can also be a hit at dinner. Try adding corn to pancakes and serving with veggie sausages or veggie bacon and a touch of maple syrup. Yum.

10.Hot Chocolate. I know what you’re thinking. Hot chocolate is full of sugar, and not such a healthy choice, but it can be nutritious beverage when prepared properly. Start with 8 oz of your favorite nondairy milk, and add ¼ tsp vanilla, 1 Tbsp cocoa
powder, 2 tsp maple syrup, and a pinch of sea salt (if desired). To make it extra creamy, add a tablespoon dark vegan chocolate chips. Heat in a pot and top with dairy-free whipped cream, shaved chocolate, and cinnamon, if desired.

Recipes
Banana Walnut Pancakes

Makes 10-12 pancakes.

These hearty, delicious pancakes are from The Kick Diabetes Cookbook (Brenda Davis and Vesanto Melina). They are a flour-free, sugar-free,
oil-free! Top with nut butter and fruit sauce.

  • 1½ cups (375 ml) rolled oats
  • 3 Tbsp (45 ml) ground flaxseeds
  • 1.5 tsp baking powder
  • 1 tsp cinnamon
  • 1/8 tsp cloves or nutmeg (optional)
  • 1/4 tsp salt
  • 2 ripe bananas (about 1 cup)
  • 1 cup non-dairy milk
  • 1/3 cup coarsely chopped walnuts
  1. Put the oats, flaxseeds, baking powder, spices, and salt in a blender or food processor and blend to a flour-like consistency.
  2. Add the banana and non-dairy milk and pulse until the batter is smooth.
  3. Add the walnuts and pulse until just mixed into the batter.
  4. Heat a large nonstick skillet over medium heat until hot enough that water drops dance across it. If you do not have a nonstick skillet, spray your skillet before pouring in the pancake batter.
  5. Use about ¼ cup (60 ml) batter per pancake. Spread the batter with a spatula so it is spread fairly thinly. Do not crowd the pancakes too closely together.
  6. Cook for about 2–3 minutes, or until the pancake is browned. Flip and cook for about 2 minutes on the other side. Serve with fresh fruit, fruit sauce, nut butter, or other favorite toppings.
Blueberry Sauce

Makes about 2 cups

This is a tasty sauce for pancakes, cereal bowls, or nondairy ice cream.

  • 2 cups fresh or frozen blueberries (or raspberries)
  • 1/4 cup orange juice or water
  • 2 tsp cornstarch mixed with 2 Tbsp water
  1. Place the berries and 1/4 cup orange juice or water in a small saucepan over medium heat.
  2. Cook for 10 minutes, or until the mixture begins to boil. Stir as needed.
  3. In a small bowl or cup, stir together the cornstarch and water. While stirring the berries, add the cornstarch mixture and cook until the sauce thickens.
  4. Serve hot or cold.
Sweet Potato and Black Bean Chili

Makes 3 cups (750 ml)

This chili from The Kick Diabetes Cookbook has great visual appeal. To complement the contrasting colors and textures, serve it with a big
green salad.

  • 1½ cups (375 ml) water or vegetable broth
  • 1½ cups (375 ml) cooked or canned black beans, rinsed and drained
  • 1 cup (250 ml) orange sweet potato, peeled and diced
  • 1 cup (250 ml) fresh or canned diced tomatoes
  • 1 cup (250 ml) fresh, frozen, or canned corn
  • ½ onion, chopped
  • ½ green, orange, or red bell pepper, diced
  • 1½ teaspoons (7 ml) chili powder or hot sauce
  • 2 cloves garlic, crushed
  • ½ teaspoon (2 ml) salt
  • ¼ teaspoon (1 ml) ground black pepper (optional)
  • ¼ teaspoon (1 ml) smoked paprika (optional)
  • Pinch cayenne (optional)
  • 1 avocado, cubed
  • 2 tablespoons (30 ml) lime juice, or lime wedges, as desired
  1. Put the water, beans, sweet potatoes, tomatoes, corn, onion, bell pepper, chili powder, garlic, salt, plus the optional black pepper, smoked paprika, and cayenne in a medium saucepan. Bring to a boil over medium-high heat.
  2. Decrease the heat to medium-low and cook, stirring occasionally, until the sweet potato is soft, about 20–30 minutes. Serve with the avocado and lime juice on the side.

This article was written for a PCRM Food for Life Instructors group called So Many Cooks in the Kitchen. This group meets online to provide amazing cooking and nutrition demonstrations that are free to share globally. For wonderful whole food, plant-based cooking shows, tune in to their monthly broadcasts. https://somanycooks.com/about/

Brenda Davis, RD is a plant-based pioneer and author/co-author of 13 books on plant-based diets. She is co-Author of Nourish: the definitive plant-based nutrition guide for families, Becoming Vegan:
Comprehensive and Express Editions and Kick Diabetes Essentials. www.brendadavisrd.com