Strategic Nutrition For The Colder Months
When winter rolls in, so do the cravings for comfort food. Think hot buttered toast, creamy pastas, and rich slow-cooked stews. And, while these warming dishes satisfy the soul, they often lack sufficient fibre to support gut health. Fresh salads and crunchy vegetables naturally lose their appeal in colder months, meaning many of us unknowingly fall short of our daily fibre needs. This seasonal shift can take a real toll on digestive health.
Getting enough fibre when the weather calls for hearty, warming meals might seem challenging, but according to FUTURELIFE® dietitian Sonal Ratan, it’s simpler than most people think. With a few simple tweaks, you can warm up your plate while giving your gut the support it needs.”
Here’s how Ratan suggests adding more fibre to your winter routine:
1. Start Strong at Breakfast
Winter mornings are made for something hearty and nourishing. A bowl of FUTURELIFE® Smart Oats with Ancient Grains or FUTURELIFE® Bran flakes and Barley with Probiotics with warm milk is a great place to start, especially when topped with fibre-rich extras like sliced banana or stewed apples. If you’re more of a toast person, go for seeded, high-fibre brown or wholewheat bread topped with eggs and sautéed vegetables like mushrooms and peppers.
2. Rethink Your Snacks
Making small swaps can go a long way. Popcorn, for example, is a great high-fibre snack (just avoid the butter and limit the added salt). Your yoghurt snack can be topped with stewed apples and pears (without adding sugar) and a handful of FUTURELIFE® Granola Crunch Zero, which is high in fibre. If you’re feeling creative, bake a batch of fibre-filled muffins using FUTURELIFE® Instant Oats Classic or Bran Flakes. FUTURELIFE® Smart food™ can also be used as a flour substitute
3. Upgrade Your Main Meals
It’s the season for soups, stews and roasts, which can be made more fibre-rich with a few smart additions. Add lentils, beans or chickpeas to soups, sneak extra vegetables into casseroles by grating them in, and swap white rice and pasta for wholewheat options. Try leaving the skins on vegetables like carrots, sweet potatoes and potatoes (there’s plenty of fibre in those skins!)
4. Hydration Still Matters
Fibre works best when paired with enough fluid – think of it like a sponge that needs water to do its job properly. If you struggle to drink your usual 8 glasses of water a day in colder weather, winter-friendly options like herbal teas, warm broths, and hot water with lemon all count toward your fluid intake.
“Winter comfort food and good fibre intake can absolutely go hand in hand. With just a few small changes to your daily meals, you can enjoy the flavours and warmth of the season while supporting your digestive health,” concludes Ratan. “Making mindful choices doesn’t mean giving up comfort, it means nourishing your body in a way that keeps you feeling good inside and out, even on the chilliest days.”
TRY THIS RECIPE:
FUTURELIFE® Bran Flakes and Barley Muffins
INGREDIENTS:
2 cups FUTURELIFE® Bran Flakes and Barley
1 cup all-purpose flour
1 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1/4 cup sweetener
2 eggs
1/3 cup plain yoghurt
1 cup milk
1/4 cup vegetable oil
METHOD:
1. Preheat your oven to 350 degrees Fahrenheit.
2. Line a muffin tin with paper liners and set aside.
3. In a large mixing bowl, combine the FUTURELIFE® Bran Flakes and Barley with milk. Let it sit for at least 15 minutes, stirring a few times.
4. In a separate bowl, whisk together the oil, yoghurt, vanilla extract, sweetener, and eggs.
5. In another bowl, whisk together the flour, baking soda, baking powder, sweetener, and salt.
6. Combine the bran flakes mixture with the flour mixture and wet ingredients and mix well.
7. Fill the muffin cups with the batter.
8. Bake for 25 minutes.
9. Remove from the oven and allow to cool for 5 minutes before serving.
For more delicious and healthy recipes, please visit https://futurelife.co.za/blogs/recipes