Ideas to infuse your winter dishes with the bright hues of health

As autumn turns into winter, the colors that paint Pennsylvania’s landscapes fade to gray. While the changing seasons drive us to cold-weather comfort foods, one local dietitian warns us not to let the colors fade from our dinner plates.

“Coloring the plate takes some creativity during the winter months,” says Leslie Bonci, director of sports nutrition at the Center for Sports Medicine at University of Pittsburgh Medical Center.

As a nutrition consultant to several organizations in Pittsburgh and nationwide, Bonci says she’s often asked, “How do I maintain consistency and continuity in my diet throughout the year?”

It ’s OK to get canned

With the shuttering of farmers markets and the scarcity of colorful garden produce, getting the right amount of fruits and vegetables in your diet gets tricky.

“The pickings are slim, and the prices are high,” she says. “No one wants to pay $6 for raspberries any time of year. Even if it isn’t raw, you get the nutritional value.”

Canned vegetables and frozen fruits offer great wintertime substitutions, and they’re just as healthy, Bonci says.

Buy magic beans 

You can also add color with beans, which come in an array of shades. Soak and cook some, and use the same batch in multiple dishes, including satisfying and comforting chili, stews and soups.

“You make them once, and it gives back a number of times,” she says. “You get good color and good nutrients.”

Bonci encourages people who don’t like beans to “think outside the bowl.”

Beans can be blended and added to the bases of countless dishes. Plus, beans are inexpensive, so you don’t have to be a bean-counter to afford them.

Get to the root

Root vegetables, like carrots, sweet potatoes and beets, are all bountiful during the winter months and also make for great additions to stews and soups.

Try roasting your vegetables—and even fruits—for a different taste during the winter months. Roasted vegetables drizzled with honey and served with toothpicks make for a great holiday party appetizer, Bonci says.

“There are different ways to use them,” she says. “There are options out there. Unleash your creativity.”

Think ahead

Instead of reaching for the same old ranch dip, try a Greek yogurt-based dip, ideal for topping vegetables like carrots and celery, Bonci says. Mix it with taco or ranch seasoning for a savory dip that will make you forget about old party snacks.

“Everything doesn’t have to be cheese puffs,” she says. “And, you’re getting protein from the yogurt.”

Prepare for the drab winter months by freezing fruits, such as strawberries, while they’re in season. Frozen berries make a great oatmeal mix-in, Bonci says.

“You get that taste of July when it’s snowing in January,” she says. “Bring that sunshine back to the plate when it’s gray outside.”