nosh magazine
DINNER PARTY NUTRITION
TIPS FOR WINTER
APD Nickie Hursthouse shares her tips for healthy entertaining this winter.
ere in the southern hemisphere the
mornings are getting crisper, the
days are getting shorter and the nights are
getting colder. Winter is on its way.
H
On a cold, rainy evening, there is nothing
better than staying home with a group of
friends and family to share stories and
laughter over a delicious meal. Winter
however can be a testing time for portion
control and managing comfort eating.
We tend to eat more food in the cold to
help us keep warm, with larger portions
from starchy food, and our vegetable
intake is often neglected. Here are some
tips to keeping your nutrition up and
your waistline in check throughout those
cooler months.
• Skip the nibbles and opt for soup
instead. Nibbles can be a trap for eating
too much before the delicious main is
served. Start the meal with a vegetable
based soup to fill you up a little and
warm you up after coming inside from
the cold. Great options are tomato,
carrot and coriander, or broccoli and
blue cheese.
• Choose winter mains that still contain
around a quarter protein, a quarter
unrefined carbohydrates and at least
half of vegetables By aiming for these
proportions, through roasted or grilled
meats with vegetables, stews, hearty
soups or stir-fries, you will ensure the
right balance of nutrients.
• Don’t forget your vegetable intake in
winter. Often we steer away from salads
in the cooler months, yet a small salad
alongside a hot main can help keep your
vegetable intake high and keep the
calories of the meal down.
• If you choose dessert, nothing can beat
my ol’ faithful of Winter Fruit Crumble.
Autumn and winter fruits are a perfect
base for a fruit crumble (think apple,
pear, feijoa, quince or, if you must,
frozen berries).
• End the meal with a hot drink, rather
than wine (think tea, coffee or a dark
hot chocolate made from raw cacao
powder).
Take a look at my classic winter crumble
recipe for a tasty, but healthier dessert.
Ingredients
WINTER
FRUIT
CRUMBLE
• 2 to 3 cups stewed fruit (apples, quince
or pears work best)
• 1 to 2 teaspoons cinnamon
Topping
•
•
•
•
•
3 cups oats
½ cups plain wholemeal flour
½ cup dessicated coconut
¼ cup brown or raw sugar
50g unsalted butter, chopped
Method
• Pre-heat the oven to 180°C.
• Layer the stewed fruit on the bottom of
a 20cm to 30cm pie dish and sprinkle
with cinammon.
• Place all the dry topping ingredients in
a bowl and rub in the chopped butter
with your fingers until crumbs form.
• Spread the crumble topping over the
stewed fruit.
• Cook for 20 to 30 minutes or until golden.
• Serve with low fat milk, homemade
custard or unsweetened yoghurt. N
NICKIE HURSTHOUSE, APD
Learn more about Nickie: website | profile
Nickie is an Accredited Practising Dietitian passionate about teaching individuals to improve their relationship with food. This is where the blog The Good
Wolf Manifesto began, to dispel misinformation on the internet around food and nutrition, as well as to promote a balanced lifestyle. The blog focuses on
all facets of an individuals lifestyle to help keep physical, mental and emotional health in balance.
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www.n4foodandhealth.com