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Have the winter blues set in yet? Not a familiar term? If not, you likely live in the south😉. The winter blues could be defined as when cold weather arrives, the sun shines less, you are freezing your derrière off, and on top of it, you feel like you have less energy. Yup, winter has arrived. If your symptoms feel more extreme, you might be suffering from SAD or Seasonal affective disorder. SAD is a type of depression that’s related to changes in seasons — SAD usually begins in the fall months and continues into the winter months. It can sap your energy, making you feel moody, and with no desire to remove your body from a warm blanket and the couch. If this is relatable, I highly recommend discussing it with your physician. Whether it is a case of the winter blues, or the more extreme SAD, do not just brush off that yearly feeling of a seasonal funk. You do NOT have to tough out on your own. Seek the help you need. And hell yes, the ongoing challenges of Covid could surely be adding to your lack of sunshine bliss. One way to tackle the chilly times is to warm up with some hot and tasty foods and beverages. You can feel your best during the winter months, but it likely will take some effort. Preparing and consuming hot meals and drinks during the colder months helps to warm you from the inside out. Here are some tips to get started:
INGREDIENTS 2 cups egg whites or egg substitute 4 cloves garlic, minced 1 cup onion, chopped (tip: caramelize a whole bunch for another dish) 1 bell pepper, chopped 1 cup cooked crumbled chicken or veggie sausage 1/2 cup cherry tomatoes, diced (or 1/4 cup sundried tomatoes) 1–2 cups fresh spinach, washed, chopped (or 1/2 cup frozen, defrosted) 2 cups egg whites or egg substitute pinch of chili flakes, kosher salt, and freshly ground black pepper Nonstick olive oil cooking spray or olive oil spritz PREPARATION Preheat oven to 350°F. Generously spray muffin tin with nonstick cooking spray. Place a non-stick sauté pan over medium-high heat and spritz with olive oil. Add the garlic, bell pepper, onion, and sauté for 2 to 3 minutes. Stir in the sausage crumbles, tomatoes, and spinach and cook for an additional 2 minutes. Place 1–2 tablespoons into each muffin cup. *Option-top with 1 tablespoon of your favorite cheese here (ie. brie, mozzarella, feta). Next, whisk the egg whites (or egg substitutes) into a medium-sized bowl. Stir in the chili flakes, kosher salt, and black pepper. Pour about 1/3 cup into each muffin cup tin, topping off the veggie mixture. Bake for 25 to 28 minutes, or until the egg has puffed and comes clean with a toothpick. Cool in muffin tin for a few minutes. Run a knife around the edges to remove the egg muffins. Enjoy while hot for breakfast, a snack, as part of your sandwich for lunch. Add a little salsa or hot sauce for a kick, and/or a tablespoon of nonfat Greek yogurt for a creamy topping. Makes 6 servings; 2 muffins per serving. Store in an airtight container in the refrigerator to eat within 5 days, or in the freezer for up to a month. To reheat from the fridge, microwave for 30 seconds or until warm throughout. To reheat from frozen, microwave for 45 seconds or until warm throughout.
INGREDIENTS 1 1/2 cups Old Fashioned Rolled Oats 2 cups almond milk (or desired milk: cow, cashew, or coconut milk) 1/2 teaspoon vanilla extract 3 Tablespoons chia seeds Optional toppings (ANY combination):
PREPARATION In a medium bowl, combine oats, milk, vanilla and chia seeds. Pour oat mixture into 6 small storage containers and cover with a lid. Place in fridge overnight. Remove lid and heat each serving for 1–1 1/2 minutes in the microwave, stirring halfway and adding more time as needed. Top with your favorite combinations, stir and enjoy! Makes 6 servings. *Just want one serving? Go with 1/6 of all listed ingredients!
INGREDIENTS ½ medium onion, chopped 4 cloves garlic, minced 1 pound lean ground turkey (or other lean meat or meat substitute of choice) ½ teaspoon kosher salt ½ teaspoon red pepper flakes (more if you really like to spice things up!) 1 Tablespoon basil ½ Tablespoon oregano 28 ounce can diced tomatoes, no salt added 1 Tablespoon balsamic vinegar 12 ounces whole grain pasta Nonstick cooking spray Optional toppings: fresh Parmesan cheese, fresh basil leaves, fresh parsley PREPARATION Place a large sauté pan over medium heat. Spray with nonstick cooking spray. Add onions and garlic and sauté for 5–6 minutes, until onions start to brown. Add turkey and sauté for about 4–5 minutes, until the turkey begins to brown, stirring frequently to break turkey meat apart. Lower heat to medium-low. Add salt, red pepper flakes, basil, oregano, and tomatoes (with liquid). Stir well and heat another 5–6 minutes, until warm. Reduce heat to low and stir in balsamic vinegar. Prepare pasta according to package directions (make sure to just use 12 ounces for this dish). Place pasta in a large serving bowl, mix in 3/4 of turkey sauce. Top with remaining turkey sauce and optional toppings. Makes 4–5 servings.
INGREDIENTS 1-ounce tequila 1/2 ounce elderflower liqueur 4 ounces hot chocolate PREPARATION Heat the hot chocolate until warm. Add the tequila and elderflower liqueur. Stir well. Pour into a mug and garnish with marshmallows Every 30 minute recipe is a lie. ~Stephen Colbert — @StephenAtHome ~ The comments on this tweet are hilarious 😂 — highly recommend checking it out!
REFERENCES: https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651 https://foodandnutrition.org/blogs/student-scoop/5-ways-to-feel-your-best-during-seasonal-change/
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The rebellious RdAs a longtime promoter of healthy cooking and eating, Amy's focus is on plant-based eating, with a rebellious twist - that she and no one, needs to be perfect. Archives
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