NOURISHING WINTER FOODS

In our state Goa, there isn’t a drastic drop in temperature and we don’t get a luxury to curl up under a comforter and sip on some hot chocolate or soup.  However, if you are travelling to North India or vacationing in cold countries such as Ireland, Switzerland, UK etc, you would require winter foods to cope with a dismal, dreary late-winter chill. Even though you may cover your body with a coat, shawl or sweater to keep yourselves warm, there are certain foods that are best consumed in the winter which have thermogenic effect on the body. As winters can affect your mood and energy levels, these foods have an ability to raise your body temperature and keep you warm and active. It will also help to rev up your metabolic engine and narrow your waistline. Some of the most effective winter foods are:

·         Ginger: Gingers promotes thermogenesis (a process by which heat is generated when food is digested.) Ginger has a lot of health benefits like improving the respiratory diseases, cardiovascular diseases, blood circulation, digestion and boosting immune system. The warm calming effects of ginger can actually help you deal with stress as well. You can also add it to your stews, soups, teas and curries.

·         Garlic:  Garlic is known for its anti bacterial and anti viral properties. In winters, conditions like asthma and bronchitis becomes exaggerated. Consuming garlic will help reduce these conditions. Garlic also lowers cholesterol and can be easily added to soups, gravies and chutneys. Remember to chop the garlic and letting it sit for 15 minutes before cooking as this activates beneficial enzymes which help in reducing oxidation in the body.

·         Whole egg: These foods have a high thermogenic effect. Since a lot of energy is required to digest lean protein, the energy that is expended will burn more calories. Also these foods help you to build muscle.

·         Cinnamon: They are an excellent option for heat production in your body. Winter is the season to load your meals with all kinds of spices. Cinnamon is rich in antioxidants, aids in digestion and has anti-inflammatory properties.

·         Pepper:  Pepper tops the chart when it comes to warming foods. It can be easily incorporated in the daily diet. Pepper is used in almost all cuisines. It can be added to soups, curries etc. Ground pepper can be added to tea making it a refreshing and healthy beverage. Try green tea with some pepper corns next time. 

·         Fats (clarified ghee, virgin coconut oil): Coconut oil and clarified ghee are beneficial as it provides with medium-chain fatty acids (MCFAs) that are not found in other fats. These oils have a thermogenic effect that lasts for 24 hours, so using a couple of tablespoons of it each day may help your metabolism over time. These oils do not just have a high nutritional value but can also helps to boost your immune system.

WRITTEN BY: NUTRITIONIST MS. HARPREET PASRICHA (DIRECTOR OF DIET DR CLINIC POWERED BY HARPREET PASRICHA)