Better Nutrition to Banish Winter Blues

Recipes and Photographs by Krista McRae

Staying motivated to keep active and eat well can be a challenge in the winter months. It’s dark outside when we wake up, when we go to work and when we drive home.

Add freezing temperatures, snow and an increase of colds and flu among our families and friends, and it’s no wonder people feel lazy, bored and uninspired. However, we can embrace our infamous winters and take control of our mental and physical health. Eating the right foods is one of the easiest ways to pump up your mood.

Take advantage of the great seasonal produce brimming over in bins at farmers’ markets and grocery stores. Winter squash (butternut, acorn and spaghetti), pumpkin, zucchini, cabbage, Brussels sprouts, sweet potatoes and apples are all high in important nutrients and great to incorporate into daily menus.

Diet can play a big role in improving energy and boosting immune systems. Adequate intakes of vitamins and minerals are required for the immune system to function efficiently. Low levels of protein and vitamin A are strongly associated with impaired immunity and infectious disease, while extra vitamin E can stimulate the immune system. Selenium, copper and zinc have a protective effect and a vitamin D deficiency can correlate with a higher susceptibility
to infection.

So eat a balanced diet with plenty of fruits, vegetable and whole grains and help fight off those dreaded colds and flu! Here are a few recipes to get started.

SAVORY SQUASH SOUP
8 servings
This soup takes advantage of seasonal produce and will warm you up on a cold night. Any leftovers can go in the freezer for a future quick meal.

3 pounds butternut squash, peeled, seeded and cut into 1-inch chunks
3 apples, peeled and chopped
3 Tbsp olive oil
1 Tbsp garam masala
1/2 tsp ground ginger
1 tsp each salt and freshly ground
black pepper
2 Tbsp unsalted butter
1 onion, diced
2 cloves garlic, minced
5 large sage leaves (or 2 tsp dried)
4 cups low-sodium chicken stock
1/4 cup cream
Roasted pumpkin seeds

Preheat the oven to 400°F. Combine squash, apple, oil and seasonings and mix until well-coated. Arrange on a baking sheet and roast for 45 minutes.
Meanwhile, set a large pot over medium heat and melt the butter. Add onion, garlic and sage.

Stir frequently and cook until the onion turns golden. Remove sage leaves. Add the broth and squash mixture to the pot. Simmer, uncovered, for 20 minutes.
With a hand blender, puree the soup. Stir in cream and reheat. Garnish with pumpkin seeds.

Soup per serving (1 cup):
216 cal, 28g carbohydrate, 9.2g fat, 2.6g saturated fat, 11mg cholesterol, 6g protein, 6g fibre, 428g sodium

PUMPKIN ZUCCHINI LOAF
There’s nothing like the aroma of baking to lift your spirits on a cold day! Be sure to use natural canned pumpkin, not pumpkin pie filling.

1 cup canned pumpkin
1/2 cup unsweetened applesauce
1 egg
2 egg whites
1/3 cup light coconut milk
3/4 cup maple syrup
1/3 cup brown sugar
1 Tbsp vanilla extract
2 cups grated unpeeled zucchini
2 cups whole grain flour
1 cup unprocessed bran
1 tsp salt
1 tsp baking soda
1/4 tsp baking powder
1 Tbsp ground cinnamon
1/2 tsp ground nutmeg
1/4 tsp ground cloves
1/4 tsp ground ginger
1 cup pumpkin seeds

Preheat oven to 350°F. Grease one 9 x 13-inch baking pan, or two 9 by 5 pans.

Stir together the pumpkin, apple sauce and eggs in a large bowl. Beat in coconut milk, maple syrup, sugar and vanilla. Stir in zucchini; set aside.

Mix dry ingredients in a separate bowl. Gradually add the flour mixture to the zucchini mixture, stirring just to moisten.

Pour batter into the pan(s). Bake until a toothpick inserted in the center comes out clean, 50 to 60 minutes (less for smaller loaves).

Pumpkin loaf per serving (1 slice):
148 cal, 19g carbohydrate, 5g fat, 1.5g saturated fat, 18mg cholesterol, 6g protein, 3g fibre, 5g sugar, 109mg sodium

KICK-START QUINOA GRANOLA
8 cups
Make a batch of this and store it up to four weeks for an easy start to a dreary morning. For an added boost, serve with low-fat yogurt and fresh sliced banana.

1¾ cups large-flake rolled oats
3/4 cup steel cut oats
1/2 cup pumpkin seeds
1/2 cup sunflower seeds
1/4 sesame seeds
1/2 cup quinoa (uncooked)
1/4 cup unsweetened flaked coconut
1/2 cup chopped walnuts
3 Tbsp ground flax
1/2 cup maple syrup
1/4 cup agave nectar
1/4 cup apple juice
1 tsp pure vanilla extract
2 tsp ground cinnamon
1/2 cup dried cranberries
1/4 chopped dried apricots

Measure the oats, seeds, quinoa, coconut, walnuts and flax into a large bowl and mix well.

Combine the syrup, agave nectar, apple juice and vanilla into a separate bowl.  Add the syrup mixture to the oat mixture and stir until evenly mixed. Sprinkle the cinnamon evenly on top and blend well.

Spread the granola evenly on a large baking sheet and bake at 225°F for 1 hour.

Once cool, toss in cranberries and apricots.

Granola per serving (3/4 cup):
329 cal, 43.5g carbohydrate, 13.7g fat, 2.9g saturated fat, 0mg cholesterol, 8g protein, 7g fibre, 13g sugar, 11mg sodium

Krista McRae is a nutrition and wellness consultant and co-founder of KIN-etics Personal Training in Calgary.

January/February 2011 Issue