Waves crash in the head of the Nakra due to the "Barbara" storm (photo: Mahmoud Nassar, Nature and Parks Authority)
After a week of promises, Hurricane Barbara has finally made landfall, and so far it doesn't seem to be disappointing.
This means that we all stay cooped up at home, with an air conditioner or other means of heating, and of course - eat a lot.
In order for you to eat well and nutritiously, we have collected for you winter foods that will not only warm you up on cold days, but also nourish your body with vitamins, minerals, dietary fiber and other good ingredients.
Dietitian Tal Nir Ohion with the 5 healthiest (and tastiest) winter foods available:
soups
An excellent way to saturate the body with fluids and contribute to the feeling of satiety during the meal.
Lentil and meat soup (photo: Walla! system, Ayala Jenny)
A delicious plate of soup is not only a successful way to warm up in stormy winter weather, but also an excellent way to saturate the body with fluids and contribute to the feeling of satiety during the meal.
But to make the soup a particularly healthy dish, it is important first and foremost to perhaps reduce the amount of sodium (salt).
This can be done by adding fresh herbs towards the end of cooking or just before serving.
Fresh herbs, such as parsley or chives, can contribute to adding vitamins and minerals, and can also be a decoration for the soup.
You can also add dried herbs at the beginning or in the middle of cooking, this way the cooking time helps to emphasize the flavor of the spices.
Many times we want to eat soup with a rich texture, so we add toppings that contain a high amount of calories and fat.
The easy and healthy way to thicken the soup and create a soft and velvety texture without adding any amount of fat, is to make pureed vegetables that you add to the soup.
The vegetables that are recommended to be added: potato, which is rich in potassium, cauliflower, which is rich in calcium, or sweet potato, which is rich in vitamin A.
More on the same topic
Orange is the new healthy: the most useful vegetable to put in soup
To the full article
Oatmeal (Quaker)
A quick and healthy breakfast (Photo: ShutterStock)
Oatmeal is an example of a simple, quick to prepare and healthy breakfast.
Oat-type cereals are whole grains, containing a high amount of soluble fiber known for their ability to help lower blood cholesterol levels, and for this reason their consumption is recommended by the American Heart Association.
Diabetics can also benefit from eating oats, as the large amount of fiber may cause slower absorption of blood sugar.
The porridge can be prepared on a water basis or on the basis of milk, soy milk, almond milk or rice milk with the addition of fruit and seasoned with cinnamon.
More on the subject:
Warm in the stomach: the 4 healthiest porridges there are
5 ways to make breakfast healthier
Broth
Healthy, but settle for one serving (Photo: Nimrod Saunders)
On a winter Saturday, there is nothing better than the smell of broth filling the house.
The stew, which takes a long time to cook, combines carbohydrates from the cereal group (semolina, rice or wheat) and protein (meat or egg).
Adding legumes (white beans or chickpeas) will enrich the dish with an even higher amount of protein.
The oil can also be healthy, if you use canola oil.
It is important to note that a portion of soup can contain a high amount of calories, so it is recommended to be satisfied with one portion and add fresh vegetables, which have a low caloric density, which also contribute to the feeling of satiety.
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Food
Cauldron of root vegetables
Returning to the roots (Photo: ShutterStock)
Root vegetables are vegetables that grow underground and are botanically considered the root of the plant.
This root contains a variety of vitamins and minerals essential for the body's functions, due to being a food reservoir used for the growth of the plant.
A stew containing root vegetables can be a complete meal or accompanied as a nutritious addition to a meal.
Carrots, sweet potatoes and beets are examples of root vegetables that are recommended to be added to the stew.
The sweet potato and carrot are a good source of vitamin A which is used as an antioxidant and has been found to help prevent cancer.
The beet contains a large amount of folic acid and potassium and it has been found that it helps, among other things, in preventing constipation.
Legume stew
will help balance the sugar levels in the body (photo: Nimrod Saunders)
In winter, when you open umbrellas, you should eat legumes.
In the legume group you can find a variety of beans (white, red, black, spotted, mash and broad beans), lentils (green, orange, black), chickpeas, beans, peas and soybeans.
In order to enjoy the benefits of legumes without spending long hours in the kitchen every day, you should cook them in large quantities and freeze them in small portions.
Legumes are a good source of protein, iron and dietary fiber.
According to the American Diabetes Association, eating legumes can help balance sugar levels in the body.
Legumes can be combined in a meal with grains such as rice to obtain complete protein or enrich the salad or soup with legumes such as lentils and chickpeas.
health
Nutrition and diet
Preventive nutrition
Tags
winter
diet
soups