Warm Winter Comfort Foods in Season

Cold weather is approaching.  Our bodies crave warm, hearty foods that make us feel warm from the inside out.  Below are some ways to enjoy quick and healthy food on a budget.

Budget
Eating healthy can be cheap. Try to use coupons.  Stock up on frozen vegetables or freeze your own fresh produce when there is a sale.  If choosing canned, rinse before use or choose no salt added.

Time
Healthy cooking can be easy.  Keep canned and frozen vegetables stocked to make a fast food meal at home.  The time it takes to bake fish and sweet potato fries is about the same as cooking a frozen pizza.

Healthy Choices
Light, summer foods such as salads and sandwiches become winter soups and stir fry. Choose filling foods high in fiber.  Limit red meat to 12 ounces per week and choose lean cuts.  Use half the amount of meat in a recipe or go meatless.  Beans are cheaper, higher in fiber, and a low fat option!

What's in Season?
Produce in season is cheaper and fresher.  In Maryland, broccoli, turnips, spinach and pumpkins, sweet potatoes, and greens such as kale and collards are in season now.

Want to try a new recipe this winter season?  This Sweet Potato Crockpot Chili is a great choice! 

Homemade Soup is as Easy as 1-2-3!

You can make a healthy one-pot meal in just a few steps.  Use the items you have on hand to prepare homemade soup in minutes.

Buy canned, low sodium soup stock and warm it on the stove.

1. Add frozen, canned, or leftover vegetables.
2. Add cooked whole grains such as pasta, barley or brown rice.
3. Add cooked lean protein such as beans, chicken, meat or fish.

Add fresh or dried herbs to soup for flavor without added fat or salt.  Some good ones to try to include:  black pepper, thyme, basil, parsley, and oregano.

Enjoy the flavors of the season with these recipes using fall fruits and vegetables: Black Bean and Apple - Parsnip Soup, Sweet Potato Chili, and Minestrone Soup.