The winter months can be a time of year when our appetite increases and we crave comfort foods that are often heavier and contain less nutrition. These high-calorie, low-fiber foods may end up on our plates more frequently than normal. If we’re spending more time inside, we’re not moving around as much and we’re burning even fewer calories. Combine all that with fewer daylight hours and possible pandemic-related stress, and by the end of the day we just want to sit down with our favorite foods, eat and relax. Our sanity requires it!
Vegetable-loaded dishes are great to incorporate into winter meal planning because they help solve these concerns. Roasted and baked veggies are rich in flavor, fiber and nutrients, and if you prepare them correctly and to suit your preferences, they will help you feel energized, satisfied and full. Hearty baked casseroles, soups and even combinations of raw vegetables can be key to happily getting through colder times of the year. These three recipes will get you on your way to getting through the next few months.
Parmesan Petal Skillet Ratatouille
(Serves 4 to 6)
Ingredients:
Ratatouille
1 1/3 cups water
2/3 cup quinoa
2 Tbsp vegetable oil
3⁄4 cup chopped onion
1⁄2 tsp salt
2 Tbsp minced garlic
2 tsp herbs de Provence
12 oz eggplant or 2 small eggplants (peel if desired)
1 lb zucchini, diced
1 red bell pepper, seeds removed and diced large
1 green bell pepper, seeds removed and diced large
1 can (28 oz) diced tomatoes
1⁄2 cup shaved Parmesan cheese petals
Freshly ground black pepper
Oven-Baked Goat Cheese Toasts (Optional)
10 slices of artisan or French bread
4 oz (115 g) fresh goat cheese
Directions:
Bring the water and quinoa to a boil in a medium saucepan. Cover and reduce to a simmer for 10 minutes. Remove from the heat and let sit, covered, for an additional 5 minutes. Tip: If you prefer, use 1 cup of cooked rice as an alternative to quinoa.
In a skillet: Heat a deep skillet or Dutch oven over medium-low heat. Add the oil, onion and salt. Cook, covered, for about 5 minutes or until onions become tender. Stir in the garlic and herbs de Provence, and cook for 1 minute more. Add the eggplant, zucchini and bell peppers, frying until the edges are golden, about 5 minutes. Stir in the tomatoes with the juice. Cover and cook for 8 to 10 minutes or until tender. Serve over cooked quinoa or rice and top with Parmesan petals and freshly ground pepper to taste.
In a slow cooker: Heat a saucepan over medium-low heat. Add the oil, onion and salt, and cook until the onions start to soften, about 5 minutes. Place the mixture in the slow cooker. Stir in the garlic, herbs de Provence, eggplant, zucchini, bell peppers and tomatoes (juice drained). Cook in the slow cooker on low for 4 to 6 hours. Serve over cooked quinoa or rice. Garnish with Parmesan petals and freshly ground black pepper to taste.
In the oven: Preheat the oven to 350°F. Heat a saucepan over medium-low heat. Add the oil, onion and salt, and cook until the onions start to soften, about 5 minutes. Place in a large covered casserole. Stir in the garlic, herbs de Provence, eggplant, zucchini, bell peppers and tomatoes with the juice. Cook in oven for 2 hours. Serve over cooked quinoa or rice. Garnish with Parmesan petals and freshly ground black pepper to taste.
Prepare the Oven-Baked Goat Cheese Toasts (if using). Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper. Spread the goat cheese over the bread slices. Place the slices on the baking sheet, and bake until the edges are golden, 6 to 8 minutes. Serve the toasts and the ratatouille together, hot.
Roasted Red Pepper Tomato Soup
(Serves 4 – 6)
The rich flavors of roasted red pepper and fresh basil will place this quick-to-prepare tomato soup at the top of your favorites list. You can make your own or ready-to-use roasted red peppers are easy to find in the pickle section of the grocery store. Freeze for up to one month. Reheat for a quick and easy weeknight meal.
Ingredients:
3 Tbsp butter
3⁄4 cup chopped onion
1 28 oz can crushed tomatoes
1 cup diced roasted red pepper
1⁄4 cup finely chopped fresh basil
2 tsp white or cane sugar
1⁄2 tsp salt
2 cups vegetable or chicken stock
1⁄2 cup flour
1 cup half and half cream
Directions:
Melt the butter in a medium saucepan on medium heat. Sauté the onion until tender and opaque, about 8 minutes. Add the tomatoes, red pepper, basil, sugar and salt.
Whisk the stock and flour together in a medium bowl. Slowly stir the mixture into the saucepan. Bring to a boil and then lower the temperature and simmer for 5 minutes. Remove from the heat and purée the cooked mixture with a hand blender or cool slightly and purée in 2 batches in a blender or food processor. Return the soup to the lowest heat setting. Stir in the cream and adjust the seasoning, if desired. Serve immediately.
Strawberry & Mango Sprout Smoothie
(Serves 2)
Ingredients:
2⁄3 cup frozen or fresh strawberries
2⁄3 cup frozen or fresh mango
1⁄2 cup unsweetened (or sweetened) cranberry juice
1⁄2 cup water
1⁄2 cup fresh sprouts
1⁄3 cup vanilla yogurt (optional)
1 tsp chia seeds (optional)
Directions:
Place the strawberries, mango, cranberry juice, water, sprouts, yogurt and chia seeds (if using) in a blender. Purée until smooth. Pour into a glass and serve.
Chocolate Banana & Peanut Butter Smoothie
Ingredients:
2⁄3 cup vanilla yogurt
1⁄2 medium banana
1⁄2 cup 1% milk
1⁄4 cup cooked quinoa, millet, buckwheat, amaranth or any cooked ancient grain
1 tsp unsweetened cocoa powder
2 Tbsp natural peanut butter
Directions:
Combine the yogurt, banana, milk, any cooked ancient grain, cocoa and peanut butter in a blender and purée until smooth. Serve.
