Healthy Winter Recipes

GINGER PEANUT STEW 

This rich, warming stew travels and reheats well. Serve it over brown rice and share it with a neighbor. 

35 minutes | Yield: about 6 cups 

Ingredients 

          2 tablespoons olive oil 

          1 onion, finely chopped 

          ¼ cup minced ginger 

          1 teaspoon ground coriander 

           ½ teaspoon cayenne 

          1 zucchini, sliced into thin quarter moons 

          3 cups vegetable stock 

          1 (16-ounce) can diced tomatoes, with liquid 

          ¾ cup chunky peanut butter, 100% peanut preferred 

          ¼ teaspoon nutmeg 

          Salt and pepper to taste 

          Cilantro, chopped, for garnish 

Procedure 

Heat oil in 4-quart saucepan over medium heat. Add the onion and ginger and cook until onion softens, stirring frequently. Add the coriander and cayenne and saute, stirring, for one minute. 

Once the spices are fragrant, add zucchini, vegetable stock and canned tomatoes. Bring soup to a boil, reduce to a simmer, and cover. Cook, stirring occasionally, until the zucchini and tomatoes are tender, about 15 minutes. 

Add peanut butter and nutmeg and whisk to combine. Simmer a few minutes more, then add salt and pepper to taste. Serve, garnished with chopped cilantro. 

To reheat, first stir in an additional ½ cup vegetable stock or water. Then bring to a simmer on the stovetop. 

Copyright, L. Diehl, Original recipe 

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MAPLE CINNAMON WALNUT BUTTER 

This delicious spread contains heart-healthy omega-3 fats and is a snap to make. The cinnamon adds a hint of warmth for winter. Try it on sliced apples for a perfect snack! 

Instructions: 

Grind the walnuts in the bowl of a food processor until they begin to stick together and form a paste. Add the salt, syrup and cinnamon and pulse a few times. Add the oil, a little bit at a time, until the walnut butter binds together. The butter will keep 2-3 weeks in the fridge. 

Preparation time: 10 minutes 

Yield: 1 cup 

Ingredients: 

          2 cups walnuts 

          ¼ teaspoon salt 

          1 teaspoon pure maple syrup or honey 

          1 teaspoon cinnamon 

          Up to 2 teaspoons walnut oil or oil of choice 

Recipe adapted by Anita Bermann from California Walnuts at www.walnuts.org/all-recipes/california-walnut-butter/, author Mollie Katzen.

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COCONUT DATE BONBONS 

This easy-to-make dessert is perfect for those last-minute parties. The fat and protein in the pecans balance out the sweetness of the dates and maple syrup, while also helping stabilize blood sugar. The miso adds friendly bacteria (or probiotics), depth in flavor and saltiness. If you don’t have miso, just add an extra pinch of salt. Grated orange rind, or zest, adds a nice citrus note, perfect for the holidays. 

Prep time: 20 minutes 

Yield: 8 bonbons 

          ¾ cup pecans 

          1 orange 

           ½ cup pitted dates, chopped 

          Pinch of sea salt 

          ¼ teaspoon cinnamon 

          1 teaspoon white miso 

           1 tablespoon maple syrup 

           ¼ cup shredded coconut, unsweetened 

Procedure

• Preheat oven to 300° Fahrenheit. 
• Place pecans on cookie sheet. Toast 10 minutes, or until they give off a nutty aroma. Let cool. 
• Zest and peel orange. Divide into wedges
• Combine nuts, zest, dates, salt, cinnamon, miso and maple syrup in food processor. Pulse until texture is mealy. 
• With moist hands, roll mixture into 1-inch balls. 
• Spread coconut on plate. Roll balls in coconut, covering evenly. 
• Serve with orange wedges 

Reprinted with permission from “Feeding the Young Athlete,” by Cynthia Lair (Readers to Eaters Books)