Dietitians’ Tips for Winter Food Shopping & Prep

by Melissa Groves


The days of abundant vegetable gardens and outdoor farmers’ markets may have come to an end, but that’s no excuse to stop eating healthy! In fact, there are many flavors that reach their peak after the season’s first frost! ’Tis the season for kale, Brussels sprouts, sweet potatoes, winter squash, and citrus fruits shipped in from warmer climes.

We asked several registered dietitian nutritionists to share their top tips for food shopping and meal prepping during the winter season.

Focus on In-Season Produce

While winter produce may seem less enticing than the bounty of summer, there are still plenty of seasonal goodies to be found in the produce department. Wendy Kaplan, MS, RDN, CDN says, “Even though there’s less fresh produce around, try to buy and eat seasonally. Brussels sprouts, mushrooms, collard greens and root vegetables are delicious, healthy options. Roast them with herbs and spices, sauté them with beans, throw them into soup, and more.”

Carrie Gabriel, MS, RDN echoes that sentiment. She says, “Focus on what is season, including butternut squash, sweet potatoes, and onions, and hone your batch cooking skills. Roast a large tray of vegetables with extra virgin olive oil, salt, and pepper, and add the leftovers to salads for lunch the next day or reheat them and combine with cooked quinoa for a hearty side dish.”

You can use your Thermomix® to make the most of seasonal winter vegetables. Swap in seasonal veggies on this Roasted Vegetable Pizza, or try this Roasted Cauliflower and Kale Soup featuring two of winter’s star veggies.

Stock Up on Canned and Frozen Produce

There’s nothing wrong with turning to canned tomatoes or frozen berries when the fresh ones in the market look less than stellar. Elizabeth Ward, MS, RD, says “Stock up on canned and frozen fruits and vegetables to make quick meals and snacks. My kitchen cabinets are packed with different types of canned beans, tomatoes, pumpkin, pineapple, and pears. I also keep frozen peas and corn on hand, and wild blueberries, cherries, and peaches in the freezer for smoothies and healthier desserts.”

This delicious Vegetarian Chili made in your Thermomix® makes the use of canned beans and tomatoes for a hearty winter meal.

Warm Up With Soup

When it’s too cold to eat salad, get your daily servings of veggies in with soup! Diane Norwood, MS, RD, CDE, says “Hearty soups are my favorite winter food. They are all-in-one balanced meals and quick to get on the table, even during the week. Plus, you can make a big batch to reheat or freeze for leftovers.”

Thermomix® makes making soups easy with vegetable soups you can get on the table in less than 30 minutes, such as Butternut Squash and Apple Soup, Creamy Mushroom Soup, and Creamy Tomato Soup.

Cook Once, Eat Twice

Sarah Anzlovar, MS, RDN, LDN says, “I’m all about the cook once, eat twice (or more!) strategy, and winter foods lend themselves well to this, because they tend to store well and freeze well. Cook up a soup, stew, or oatmeal on a Sunday, and have it for the week or freeze leftovers for later on. Double or triple a recipe for larger families, because it’s not really double the work and you’ll thank yourself later!”

Try whipping up a big batch of Oatmeal or Apple and Pear Hot Cereal in your Thermomix® for a warming breakfast you can eat all week.

Want to see how Thermomix® can help you make healthy, delicious meals like the ones in this article?  Click here to book a demo!