Winter Roasted Root Vegetables
Eating for balance is key to feeling great. How to eat, cook, cleanse, and heal through each season is very important. Each season offers different foods to warm us, cool us, nurture us, relieve dryness from the winter cold, and increase moisture and hydration.
In the winter, our skin gets dry, our sinuses dry out and even our joints dry out. More mucus accumulates which provides a breeding ground for colds, flu, and bacteria. This is why eating seasonally is so important - the harvest has us covered. Food is medicine all year round! Just know what to eat and when is the best time to eat it so we can benefit the most.
Recommendations of foods to eat during the colder months: (source - Dr. John Douillard)
Nuts
Seeds
Grains
Soups
Stews
Proteins
Fats to insulate the body
Here are five types of foods that will help you warm up for winter, improve digestion, and avoid getting sick:
Root Vegetables - beets, carrots, potatoes, sweet potatoes, etc. They are heavier vegetables and more dense - perfect for this time of year.
More Fat - during the winter months, a higher-fat diet provides insulin along with the nutrients you need to repair, build, and rejuvenate. Try cooking with more olive oil, coconut oil, butter, and ghee during the fall and winter months. These are my favorite oils to cook with.
More Protein - proteins are the building blocks for the body. During winter, these are essential nutrients for strength, skin health, and immunity. Adding a little bit of animal meat this time of year is a good thing. Protein powders, nuts, seeds, spirulina, yogurt, and eggs are great protein sources too. Fish is a double whammy because it is high in protein and contains healthy fats such as essential fatty acids.
Fermented Foods - support gut microbial immunity during the winter months. They also warm the body. Sauerkraut, and high quality yogurts and cheese are considered fermented. Enjoy!
More Fiber - fiber-rich foods are abundant in the Fall and Winter to support the intestines. Better elimination is a great way to cleanse and release unwanted heat which turns into dryness and constipation. You can get your fiber from seeds, grains, rice, and apples.
Roasted Root Vegetables With Butternut Squash
Recipe
3 medium sized sweet potatoes, cubed
2 turnips peeled and cubed
2 rutabagas peeled and cubed
1/2 butternut squash peeled and cubed - seeds removed
2 beets peeled and chopped
1 tbsp coconut oil, olive oil, or ghee
1 tsp garlic powder
1 tsp onion powder
2 tsp salt
2 tsp paprika
1 tsp black pepper
Instructions
Preheat oven to 375 degrees
Place sweet potatoes, turnips, rutabaga, and squash in a large mixing bowl
Add oil - if using coconut oil, melt beforehand
Add all the spices and stir to combine
Add the beets to bowl
Spread mixture on a large baking pan
Bake for approximately 45-55 minutes, until vegetables are soft and tender to touch
This recipe makes a generous amount of roasted vegetables, although you can ½ the recipe for a smaller crowd
Genia’s Spoon Me Tips
A great source of fiber and protein are hemp seeds. You can add them to basically anything. Three tbsp of hemp seeds is equivalent to one serving size of protein. I add them into my baking, salads, and grains.
Ghee is a great source of healthy fats especially in the colder months. These fats help the body warm up during winter and improve your energy, skin, memory, gut health, and immunity. They also have a delicious aroma and taste. I love using ghee in my dishes. Ghee is clarified butter - all casein and lactose is removed but it is made from butter so it falls under the dairy category. If you are kosher only use it if not cooking with meat or poultry.
Much love and warmth,
Genia