When the cold weather rolls around, stomachs start grumbling for hearty soups, stews and chilis. Freshly baked desserts are plentiful. It’s a popular time of year to be in a wonderful-smelling kitchen.
There’s nothing wrong with finding comfort in a warm meal. But nutritionists warn that warm shouldn’t always mean heavy. They provide meal-prepping tips that will leave you feeling satisfied through the next few months.
In summer, it’s easy to throw together salads for the week and feel confident that you are providing a healthy meal. It’s different in winter.
Here’s what we learned from the local nutritionists to whom we spoke.
Hearty dishes
There’s a big difference between a baked mac-and-cheese casserole loaded with bacon and a roasted veggie bowl.
“When preparing a meal plan for colder months, focus on hearty dishes that are filled with vegetables, whole grains and lean proteins,” advised Sharon McCaskill, registered dietitian, nutritionist and founder of Sharon McCaskill Nutrition. “Roasted veggie bowls, chili and creamy soups made with pureed vegetables make great nutritious options.”
Boosting the nutrition and taste of your warm meals can be accomplished simply by adding seasonal ingredients like roasted Brussels sprouts, cauliflower, or beans and lentils for extra vitamins, fiber and protein, McCaskill said. If you are craving that mac-and-cheese option, add a few handfuls of kale to lasagna or puree butternut squash for an additional veggie boost. These small additions can give comfort foods a nutrition boost, she said.
Roxi Ocasio, a board-certified health and wellness coach, said that incorporating oven-roasted root veggies and using lots of fresh herbs and olive oil satisfies the urge for heavier meals in colder months.
The slow cooker is one of her favorite ways to prepare lean meats in the winter, using creative spices and a low-sodium or bone broth as their base. This enables folks to prepare “pulled” protein in a quick and healthy way to be used in several different dishes throughout the week.
Meal prepping
If you’re looking to prepare something warmer and more hearty than a salad, there are plenty of options.
McCaskill suggests making batch-cook soups, stews, or chili packed with vegetables on the weekend to eat as leftovers throughout the week. “If you crave more variety, component bowls make a great option,” she suggested. “Meal prep some roasted veggies, whole grains and proteins to mix and match. Add a sauce or dressing for extra flavor.”
Making a larger batch of your favorite nutritious meals to freeze for later use saves time and ensures you will have healthy options available when life is too busy. Keeping a few basics like quinoa, whole-grain pasta, canned beans and frozen vegetables stocked in your pantry and freezer takes you a long way.
Ocasio said homemade soups were a wintertime staple for her in the winter. She uses an Allstar chopper to make meal prep way faster and a food processor to make restaurant-quality purees with parsnips, butternut squash and turnips.
Freezing meals makes a huge difference to ensuring nutrition in what might seem like gloomier months. Whether it’s soups or stews, Jessica Johnson, founder and owner of Hudson River Homeopathy, describes them as the easiest things to prep ahead of time.
“You can even put all of the ingredients into zip-loc bags and freeze them, and when you are ready to use them, just thaw overnight and place them in the crockpot for the day,” said Johnson. “Chili is another option, and you can make it vegetarian or choose a meat of your choice.”
Making it work for you
At the same time, stick to what you know will work for you.
“Self-directed meal plans should always be flexible and allow for some enjoyment,” said Ocasio. “Having a meal plan that is too strict can often lead to binge eating.”
Partnered with a solid grocery list, a plan can help a lot. .
“Before going to the grocery store, take some time to plan your list,” said Ocasio. “Think of dishes you’ve loved at restaurants that you’ve been to and Google healthy versions of them. Then build out your shopping list based on those ingredients.”
Leaning into seasonal ingredients is a game-changer in bringing joy to your meals.
Johnson said that using produce that is in season was always a good idea. For example, squash and apples are in season this time of year, so adding an apple or two to hearty butternut squash soup makes for a delicious meal. “You can pair this with a nice homemade sourdough bread,” she added.
Imagine coming home from work to the aroma of a nice home-cooked meal. “I always make enough to last a few days,” said Johnson.
Join the family! 
