Healing winter meals: combat colds, flue, sore muscles and sinus woes with these hearty, low-fat foods

Vegetarian Times, Jan, 1998 by Lisa Turner

You've done your best to ward off winter health woes, but January still finds you battling a full-blown flu. Now what, No matter how much you take care of your body, an occasional cold or flu is bound to set in during the immune-depressing winter months. Add to that, stiff and aching muscles from frigid, damp weather and sinus headaches brought on by a combination of cold air and dry heat, and suddenly the scenic snowy landscape begins to lose its romantic appeal. Don't let winter's minor maladies keep you huddled inside. Help for cold-weather ailments is close at hand in the form of hearty, spicy meals.

To begin with, one should eat foods that are suited to the season. This is not the time for salads and delicate little sandwiches--substantial fare that breaks down slowly and raises your internal body temperature will keep you warmer in frigid weather. But rather than heading for high-calorie comfort meals that will add more bulk than a down parka, focus on low-fat, fiber-rich foods like root vegetables, grains and legumes. These complex carbohydrates are robust without being high in fat.

If you're battling a specific malady, certain foods can help. Cold and flu symptoms are relieved by warming spices--such as ginger, curry powder and cayenne pepper--and steamy soups, which increase circulation and help to flush toxins through the body. Garlic, onions, shiitake mushrooms and foods high in beta carotene and vitamin C--carrots, kiwi and broccoli--can significantly reduce the severity and duration of colds by stimulating the defense system and increasing overall immunity. For sinus headaches, ginger and cayenne pepper can relieve sinus pain and congestion by opening up nasal passages and reducing swelling membranes. Ginger and garlic also have potent antibacterial properties that help clear up sinus infections. To ease the pain of aching muscles, spices, especially ginger and cayenne pepper, increase circulation and improve blood flow to stiff, sore areas. And calcium-rich dark leafy greens help prevent muscle cramping by supporting their flexibility.

The best advice? Keep your body warm and cozy in the winter with immune-boosting foods. If the sniffles, aches and pains do catch up with you--chase them away by following our healing winter eating advice.

Peppered Pumpkin and Potato Ragout

4 SERVINGS VEGAN

Packed with immune-enhancing vitamins to help speed recovery from colds and flu, this colorful and savory stew is laced with lots of fiery pepper. Serve with steamed greens and wholegrain rolls.

1 Tbs. olive oil
1/2 cup chopped onion
2 cloves garlic, minced
2 cups cubed fresh pumpkin
1 cup cubed potato, unpeeled
1/2 tsp. salt
1 tsp. freshly ground black pepper
1/2 tsp. crushed red pepper flakes
or to taste
1/2 tsp. ground white pepper
3 cups vegetable stock or canned broth
1 cup peas, fresh or frozen, thawed

In large pot, heat oil over medium heat. Add onion and garlic and cook, stirring often, until onion is soft, about 5 minutes.

Add pumpkin, potato, salt, black pepper, red pepper flakes and white pepper, and toss to coat with oil. Stir in stock and bring to a boil. Reduce heat to a simmer and cook until pumpkin and potato are tender, about 20 minutes. Add peas and cook just until peas are tender, about 5 minutes. Serve hot.

PER SERVING: 156 CAL.; 6 G PROT.; 4 G TOTAL FAT (1 G SAT. FAT); 27 G CARB.; 0 CHOL.; 1,080 MG SOD.; 5 G FIBER.

Curried Beans and Greens

6 SERVINGS VEGAN

Here's a hearty one-dish meal that's high in calcium to help prevent cold-weather muscle cramps and rich with warming spices to boost circulation. Small, reddish-brown adzuki beans have a sweet flavor and are popular in Japanese cooking. They have a higher protein content than other beans and are easier to digest.

1 cup adzuki beans, picked over and
rinsed
1 Tbs. olive oil
1/2 cup diced yellow onion
2 cloves garlic, minced
2 lbs. fresh kale or Swiss chard,
stemmed and torn
into large pieces
2 tsp. curry powder
Salt and freshly ground black pepper
to taste

Soak beans overnight in enough cold water to cover by at least 2 inches. Drain, rinse beans well and combine in large soup pot with 4 cups water. Bring to a boil, reduce heat and simmer, covered, until beans are tender, about 1 hour.

Meanwhile, in large, deep skillet, heat oil over medium heat. Add onion and garlic and cook, stirring often, until onion is soft, about 5 minutes. Add greens to skillet. Sprinkle with 2 tablespoons water. Cook, tossing often, until greens are bright green and wilted slightly, about 3 minutes. Remove from heat.

Drain beans and transfer to serving dish. Add curry powder and stir will. Reheat greens if necessary, then add to beans and toss to mix. Season with salt and pepper.

PER SERVING: 185 CAL.; 10 G PROT.; 3 G TOTAL FAT (0 SAT. FAT); 31 G CARB.; 0 CHOL.; 37 MG SOD.; 8 G FIBER.

Watercress-Beet Salad

6 SERVINGS VEGAN

Peppery watercress, tangy beets and crunchy walnuts ate bathed in a raspberry dressing in this pretty salad.

1/2 cup coarsely chopped walnuts
2 large bunches watercress, coarse
stems removed
3 cups peeled and julienned cooked
beets
1 small red onion, thinly sliced