Winter Warming Foods

Nancy Birang BS, MT (ASCP, NCIntegrative Nutrition Consultant

t: 408-832-6178 e: nancybirang@gmail.com

“Winter is the time for comfort, for good food and warmth,

for the touch of a friendly hand, for a talk beside the fire; it is the time for home.”

-Edith Sitwell

What’s In Season?

Veggies• Cabbage• Bok Choy• Kale• Collard greens• Celery root• Parsnips• Leeks • Swiss chard

Fruit• Oranges• Satsumas• Tangerines• Pomegranates• Persimmons• Asian pears

Create a Winter Warming Soup!

What You NeedBeansBroth (stock)VeggiesSpicesOilA Healing KitchenA Cook

Winter Lentil Soup

• 1 butternut or other winter squash, peeled, cut into ½-1 inch cubes• 1-2 Tbs extra virgin olive oil• 4 leeks- washed, soaked, rinsed, cut into ¼ inch half-moons (optional: use onions)• 1 28 oz. can diced tomatoes• 6 cups broth (stock) or water• 1 bunch kale-thick stems removed, leaves cut into ½ inch strips• 1/2 small head of cabbage, chopped• 2 stalks, celery, rinsed, chopped• ½ cup brown lentils, rinsed• Optional: 1 cup corn kernels• 1 tsp dried thyme• sea salt, black pepper, to taste• Optional: 1 tsp 21 Season Salute• Optional: 1 tsp crushed ginger• Optional garnishes: crushed garlic, grated parmesan, nutritional yeast

Lentil Stew

• Serve over brown rice or quinoa-for a complete protein meal

Winter Squash

• Butternut• Acorn• Delicata• Spaghetti• Kabocha• Turban

• Vitamin A• Beta Carotene• Vitamin C• Fiber• Anti inflammatory• Blood sugar regulating

Leeks

Allium Family• Leeks• Onions• Shallots• Chives• Garlic

Sulfur• Liver Detox• Joints• Intestinal liningQuercetin• Anti inflammatory• Anti histamine• Anti cancer

Crucifers -glucosinolates

• Arugula • Bok choy • Broccoli • Brussels sprouts• Cabbage • Cauliflower • Collard greens

• Mustard greens• Horseradish• Kale• Radishes• Rutabaga• Turnips• Watercress• Wasabi

Cruciferous Veggies

• Protect cells from DNA damage.• Inactivate carcinogens.• Antiviral and antibacterial effects.• Anti-inflammatory effects.• Induce cell death (apoptosis).• Inhibit tumor blood vessel formation

(angiogenesis) and tumor cell migration (metastasis).

http://www.cancer.gov/cancertopics/factsheet/diet/cruciferous-vegetables

Lentils

1 cup cooked lentils:• 18 gm protein (incomplete)• 358 mcg folate• 71.3 mg magnesium• 6.6 mg iron• 16 gm fiber

• Economical• Versatile• Easy to prepare• Studies: lentil intake

decreases incidence of heart disease and cancer

Celery

• 1 stalk-10 calories“zero calorie food”

• Fiber for intestinal health• Phthalides-Blood pressure

regulating

Apigenin• Induces apoptosis:– Cancer cell death

Luteolin• Inhibits angiogenesis• Inhibits metastases

HAPPY- Hanukkah

SolsticeChristmasKwanzaa

New Year!