When the temperature drops, most of us crave something warm and filling. Comfort food doesn't have to be heavy, though. The healthy winter recipes below lean on vegetables, beans, lean protein and spices, so they satisfy without relying on lots of butter, cream or salt.
Each uses familiar staples, and most make enough for leftovers. Adjust the seasoning to your taste and to any eating plan your doctor or dietitian has given you.
Stock your pantry for healthy winter recipes
A few staples make it easy to pull together healthy winter meals:
- Canned beans and lentils (rinse them to cut sodium)
- Canned tomatoes and broth labeled no salt added or low sodium
- Whole grains such as brown rice, barley, oats and whole-wheat pasta
- Long-keeping produce such as winter squash, sweet potatoes, carrots, onions and garlic
- Dried herbs and spices such as chili powder, cumin, smoked paprika and thyme
Herbs, spices, garlic and a squeeze of citrus add flavor without extra salt. The Dietary Guidelines for Americans advise people 14 and older to keep sodium under 2,300 mg a day.
Roasted butternut squash soup
Roasting brings out the squash's natural sweetness, so this butternut squash soup tastes rich without cream. Serves 4 to 6.
Ingredients
- 1 medium butternut squash (about 3 pounds), peeled, seeded and cubed, or 2 pounds precut squash
- 1 onion and 2 carrots, chopped
- 3 cloves garlic, peeled
- 2 tablespoons olive oil
- 4 cups low-sodium vegetable or chicken broth
- 1 teaspoon dried thyme
- Salt and pepper to taste
- Optional toppings: plain Greek yogurt, toasted pumpkin seeds
Steps
- Heat the oven to 400°F. Toss the squash, onion, carrots and garlic with the oil on a large rimmed baking sheet. Roast 30 to 40 minutes, stirring once, until tender and lightly browned.
- Move the vegetables to a pot, add the broth and thyme, and simmer 10 minutes.
- Blend until smooth with an immersion blender, or in small batches in a countertop blender with the lid vent open and a towel over the top. Season and serve.
Easy turkey chili with beans
Lean ground turkey and two kinds of beans make a hearty turkey chili with plenty of protein and fiber. Serves 6.
Ingredients
- 1 tablespoon olive oil
- 1 pound lean ground turkey
- 1 onion and 1 bell pepper, chopped
- 3 cloves garlic, minced
- 2 tablespoons chili powder and 2 teaspoons ground cumin
- 1 can (28 ounces) crushed tomatoes, no salt added
- 1 can (15 ounces) each kidney beans and black beans, drained and rinsed
- 1 cup low-sodium chicken broth
- Salt and pepper to taste
- Optional toppings: plain Greek yogurt, sliced scallions, avocado
Steps
- Heat the oil in a large pot over medium heat. Cook the turkey, onion and pepper, breaking up the meat, until the turkey is no longer pink, about 8 minutes.
- Stir in the garlic and spices and cook 1 minute.
- Add the tomatoes, beans and broth. Simmer, partly covered, for 25 to 30 minutes, stirring now and then. Season to taste.
Sheet-pan roasted root vegetables with chickpeas
These roasted root vegetables make a hands-off vegetarian main or a side dish. Serves 4.
Ingredients
- 1 pound sweet potatoes, cut into 1-inch cubes
- 4 carrots and 2 parsnips, peeled and cut into 1-inch pieces
- 1 red onion, cut into wedges
- 1 can (15 ounces) chickpeas, drained, rinsed and patted dry
- 3 tablespoons olive oil
- 1 teaspoon each smoked paprika and dried rosemary
- Salt and pepper to taste
- Lemon juice and chopped parsley, to finish
Steps
- Heat the oven to 425°F. Toss everything except the lemon and parsley on two rimmed baking sheets in a single layer so it browns.
- Roast 35 to 45 minutes, stirring halfway, until the vegetables are tender and the chickpeas are crisp.
- Finish with lemon and parsley. Serve over brown rice or quinoa, or alongside chicken or fish.
Make winter cooking easier on your joints
Healthy winter recipes involve a lot of peeling, chopping and lifting, which can be hard on sore hands, shoulders and backs. A few changes help:
- Buy precut squash and other vegetables when you can.
- Sit on a tall stool while you chop, and keep your knife sharp so you need less force.
- Slide heavy pots instead of lifting them, and ladle soup into containers.
- Freeze extra portions so you cook less often.
When arthritis or carpal tunnel syndrome makes your hands ache in the kitchen, a physical therapist can suggest exercises and easier ways to grip and lift.
Frequently asked questions
How long do homemade soup and chili keep?
Refrigerated, cooked soups, stews and chili keep about 3 to 4 days, according to USDA food safety guidance. Frozen, they keep their best quality for about 2 to 3 months. Refrigerate leftovers within 2 hours of cooking, divided into shallow containers so they cool quickly, and reheat soup and chili until they boil.
Can I make these recipes in a slow cooker?
Yes, with a few changes. For the chili, brown the turkey on the stove first, then cook everything on low for 6 to 8 hours or on high for 3 to 4 hours. For the soup, simmer the raw vegetables in the broth until soft, then blend. Use canned beans, since dried kidney beans must be soaked and boiled first to be safe.
How can I make comfort food healthier?
Small swaps add up. Use plain Greek yogurt in place of sour cream, replace part of the meat with beans or lentils, choose whole grains, and roast or bake instead of frying. You can still enjoy your favorite winter comfort food; a smaller portion with a vegetable side often satisfies.
Stay well this winter with PMR
Cooking at home is one way to care for yourself through the colder months. If stiff hands, sore shoulders or an aching back are slowing you down, our team at Physical Medicine & Rehabilitation of NY & CT (PMR) can help. Request an appointment and we will get in touch to set up a visit in Danbury or Brewster.