As the temperatures drop and days grow shorter, our bodies naturally crave comforting, warming foods to keep us energized and balanced during the colder months. Fall and winter are the perfect times to focus on nutrient-dense, seasonal ingredients that not only provide warmth but also bolster immunity and overall well-being. Here are some practical tips to help you make the most of the season while prioritizing your health.

1. Focus on Root Vegetables

Root vegetables like sweet potatoes, carrots, parsnips, and beets are fall and winter staples. These vegetables are packed with essential vitamins and minerals, including vitamin A, potassium, and fiber. They help support eye health, maintain a healthy digestive system, and provide a steady source of energy. Roast them with olive oil, herbs, and spices for a flavorful side dish, or incorporate them into soups and stews for a hearty meal.

2. Incorporate Dark Leafy Greens

Cold-weather greens like kale, Swiss chard, and collard greens thrive in the cooler months and are nutritional powerhouses. Rich in vitamins C and K, as well as antioxidants, they support immune function and bone health. Add them to soups, stir-fries, or casseroles, or enjoy them sautéed with garlic and a splash of lemon juice for a quick and nutritious side.

3. Experiment with Whole Grains

Whole grains such as farro, quinoa, and barley are excellent additions to winter meals. They provide complex carbohydrates for sustained energy, as well as fiber and B vitamins. Use them as a base for grain bowls topped with roasted vegetables and lean protein, or cook them into warming breakfast porridges with seasonal fruits and spices.

4. Highlight Seasonal Spices

Fall and winter cooking lend themselves beautifully to spices like cinnamon, nutmeg, cloves, and ginger. These spices not only enhance flavor but also offer health benefits, such as reducing inflammation and aiding digestion. Add them to baked goods, oatmeal, or savory dishes like curries and roasted vegetables.

5. Stay Hydrated with Warm Beverages

Hydration is often overlooked in colder months, but it’s just as essential as during the summer. Herbal teas, bone broths, and warm water with lemon can keep you hydrated while providing soothing warmth and additional nutrients.

By incorporating these seasonal nutrition tips into your fall and winter cooking, you’ll create meals that are both satisfying and supportive of your health during the colder months.

Warm Farro Bowl with Roasted Root Vegetables, Sautéed Greens, and Spiced Tahini Dressing

Ingredients (Serves 4)

For the Bowl:

• 1 cup farro, rinsed
• 3 cups vegetable broth or water
• 2 medium carrots, peeled and cut into sticks
• 2 medium parsnips, peeled and cut into sticks
• 2 medium beets, peeled and cubed
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cinnamon
• Salt and pepper to taste
• 4 cups dark leafy greens (kale or Swiss chard), chopped
• 1 tablespoon olive oil (for greens)
• 2 cloves garlic, minced
• Juice of half a lemon

For the Spiced Tahini Dressing:

• 1/4 cup tahini
• 2 tablespoons fresh lemon juice
• 1 tablespoon maple syrup
• 1/2 teaspoon ground cumin
• 1/4 teaspoon ground cinnamon
• 1 small clove garlic, minced or grated
• 3–4 tablespoons warm water (adjust for desired consistency)
• Salt to taste

Instructions

1. Cook the Farro:
   • In a medium pot, combine farro and vegetable broth (or water). Bring to a boil, then reduce heat to low, cover, and simmer for 25–30 minutes, or until tender. Drain any excess liquid and set aside.
2. Roast the Root Vegetables:
   • Preheat your oven to 400°F (200°C).
   • Place carrots, parsnips, and beets on a large baking sheet. Drizzle with olive oil and sprinkle with smoked paprika, cinnamon, salt, and pepper. Toss to coat evenly.
   • Roast for 25–30 minutes, stirring halfway, until tender and slightly caramelized.
3. Sauté the Greens:
   • Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add minced garlic and sauté for 30 seconds until fragrant.
   • Add the chopped greens and cook, stirring occasionally, for 3–5 minutes, or until wilted. Squeeze lemon juice over the greens and season with salt. Remove from heat.
4. Prepare the Spiced Tahini Dressing:
   • In a small bowl, whisk together tahini, lemon juice, maple syrup, cumin, cinnamon, and minced garlic. Gradually whisk in warm water, one tablespoon at a time, until the dressing reaches your desired consistency—season with salt to taste.
5. Assemble the Bowls:
   • Divide the cooked farro among four bowls. Top with roasted root vegetables and sautéed greens.
   • Drizzle generously with the spiced tahini dressing. Serve warm and enjoy!

Nutritional Information per Serving for Warm Farro Bowl

• Calories: 264 kcal
• Protein: 9.3 g
• Fat: 4.7 g
• Carbohydrates: 49.3 g
• Fiber: 8.1 g

As the snow melts and the first green buds make their appearance, spring heralds a time of renewal and rejuvenation, not just for nature but for our nutrition and wellness routines as well. For individuals, it’s the perfect season to ‘spring clean’ your diet. Embrace the bounty of fresh produce that spring brings. Swap out the heavy, starchy vegetables of winter for the crisp, leafy greens of spring like spinach, arugula, and watercress. These are not only lighter on the stomach but packed with vitamins and minerals to boost your energy levels and immune system as you shake off the winter chill.

For couples, spring offers a unique opportunity to renew and strengthen your bond through shared wellness activities. Plan weekend hikes or morning jogs through nature’s blossoming landscapes. The act of engaging in physical activity together not only fosters a deeper connection but also sets a foundation of mutual support for healthy lifestyle choices. Post-workout, dive into the kitchen together and experiment with spring’s fresh harvest. Cooking together can be a fun, intimate activity, turning meal prep into an opportunity for creativity and teamwork.

Families can use the springtime as a chance to instill healthy habits in a fun, engaging manner. Organize family outings that involve physical activity, such as bike rides, nature walks, or even gardening. Gardening, in particular, is a hands-on way to educate children about where their food comes from and the importance of fresh produce, all while nurturing a sense of responsibility and accomplishment as they watch their plants grow.

Nutrition-wise, spring is an ideal time to lighten up meals with the season’s fresh produce. Introduce a ‘Meatless Monday’ tradition, using spring vegetables to create vibrant, nourishing meals that excite the palate and introduce the family to a variety of nutrients. Dishes like spring vegetable stir-fries, leafy green salads with a variety of toppings, and smoothies loaded with seasonal fruits can be both nutritious and delicious ways to welcome the warmer weather.

Lastly, spring’s longer, sunnier days are a natural mood booster, making it an excellent time to focus on mental wellness alongside physical health. Practice mindfulness or meditation as an individual, couple, or family. Whether it’s through quiet reflection, yoga, or simply taking the time to enjoy meals together without the distraction of screens, focusing on the present moment can enhance your overall sense of well-being, setting a positive tone for the months to come.