It’s winter and its cold. Carrot and celery sticks with hummus and frozen fruit slices are just not cutting it when it comes to healthy food swaps in this weather! Why not try some of these warming and healthy winter food swaps?

Warming drinks

There’s nothing like a warm drink in cold weather, whether your favourite is a spicy herbal tea, regular tea or coffee, or a hot chocolate. For something different, try adding some cinnamon and turmeric to warm milk, or add star anise and cinnamon to your regular tea or coffee. Some people even prefer to drink warm water in winter. Be careful of overdoing the drinks with added sugar, but a hot chocolate is miles ahead of a block of chocolate in the healthier waistline stakes!

Warming snacks

Vegies are so nutritious and can be packed into foods for meals and snacks. You just have to think ahead and make a larger batch of whatever you are cooking. For example, if you are cooking a roast throw in some extra vegies for snacks, including whole mushrooms, wedges of zucchini, and halved or baby tomatoes.

Soup is a great snack in winter. If you are making soup for a meal, make a double batch and freeze half in half- or one-cup serves to defrost later. Try clear soups and use lots of vegies and herbs for flavour; or blend vegetable soups for a thicker consistency. For an extra thick and hearty snack add some barley or peas to your soup recipe.

Frittata is another easy one to cook up a large batch, cut into small squares and freeze. Pull out a square or two to warm in the microwave when you are looking for a healthy snack. Add plenty of vegies to the mix to maximise your snacking nutrition!

If you make salmon or tuna patties, roll a few smaller, ball-sized patties. Try mashing together cooked orange sweet potato, frozen peas, drained tinned fish with spring onion.

Feel like a meat-free snack? Oven bake a batch of falafel balls and serve with plain yoghurt mixed with mint.

Want a low carb snack? Roast a handful of unsalted nuts or boil an egg.

Want something sweet? Cook some cored and sliced fruit, like apples and pears, which are plentiful at the moment, with cinnamon, other spices and a little water in a small pot. Yum!

But vegie prices are so high at the moment…

Yes, vegie prices are high. Don’t forget to compare the cost of frozen vegies in the supermarket, they are just as nutritious as fresh vegies and may be cheaper. Always buy vegies in season as they will be cheaper, and consider buying local, from farm gate stalls or markets.

Compared to packaged and processed foods, vegetables are still mostly less expensive and much more nutritious per 100g than anything that comes in a pack with added salt, sugar and fat.

Start a vegie garden

Now is a great time to start a vegie garden, even adding a couple of pots on your balcony or veranda can provide a few basics and herbs. Think of the easy exercise you’ll get tending your garden, too!

By Dale Cooke Accredited Practising Dietitian