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Winter Foods

Fall and Winter Foods

When fall and winter arrives, many of us crave warm, cozy, comfort foods, especially given the recent weather we have been having. This can cause anxiety for those who equate these choices with lots of calories. Rich, saucy foods are indeed typical for the season: creamy mashed potatoes, gravies, cheese sauces and stews. But these foods aren’t the only way to get that comfort food feeling. There are ways to reduce the calories, but not the flavour of these traditional foods, making them health-inducing, not guilt-inducing. Here are a few ideas to get you cooking in a more healthful way this fall and winter.

winter squash

winter squash

Cooking Differently

Make creamy mashed potatoes by using Yukon Gold potatoes, low fat sour cream and a small amount of salt and butter or margarine. The yellow colour of the potatoes will give a buttery appearance, and the sour cream will lend a creamy texture, but without the fat of butter and cream.

Yummy Roasted Root Vegetables

There really is nothing quite like the smell of food roasting in the oven to fill your home with warmth. Take your favourite root vegetables and chop them into 1 inch (approximate) cubes. Place them in a glass baking dish and coat them with the following marinade:

4 TBsp olive oil

1 TBsp balsamic vinegar

1 tsp coarse salt

1 tsp oregano, thyme and rosemary

Yams, sweet potatoes, fennel, sunchokes, any colour potato (including blue), turnip, parsnip, carrots, onions, garlic are all great choices for this recipe:


roasted winter veggies

Let sit for 20 minutes then cover dish with aluminum foil and place in a 400 F oven for 15 minutes. Remove foil and leave for 10 more minutes. It may take up to an hour to cook your vegetables depending on which you chose, but keep turning them with a spatula to ensure they don’t stick to the sides of the dish.

Welcome Caroline Rechia! Our Nutritional Consultant

Caroline Rechia is a Registered Holistic Nutritionist with over 10 years experience in consulting and working with diverse clients, including the Vancouver School Board and Canadian Cancer Society. Caroline believes that the right food choices can make us healthier and happier. She provides personalised nutrition strategies to help clients achieve goals such as weight loss or gain, manage food allergies and intolerances, or adopt a healthier diet. Having recently had a baby, Caroline is very interested in helping pregnant women and new moms eat properly and instilling their kids with great eating habits.

New! Nutrition Page


Check out our nutrition pages.  Great tips for new moms, recipes for seasonal eating, and holiday treats, including healthy chocolate recipes.  Yes, they do exist! All info provided by Caroline Rechia, RHN, our Nutritional Consultant and owner of Chocolibrium.

Baby Loves Beets

By Caroline Rechia, Registered Nutritionist



I learned a lesson today about not passing your own food issues on to your child. I hate beets but a good friend gave me a beautiful, fresh golden one from the market this weekend, so I decided to bake it up. Why waste good food? And perhaps this time I’d like them.

I peeled it, chopped it and poured a balsamic vinaigrette over the pieces. At lunch I warmed up the beets and as I began to add some herbed goat cheese to the bowl, my Baby Bug noticed what I was doing and went ga-ga over them. I had to give her some as she was kicking up a storm. Although I’ve been feeding her off my plate for weeks no, I never planned to offer her beets. I find they taste like dirt so why on earth would she like them? She adored them and couldn’t get enough. And why not? Baked beets are sweet and have a lovely texture.

You can tell she’s loving them! From now on I’ll just let her try anything that’s baby-appropriate without considering first how I feel about the food.