Winter warmers - look no further than veggies

A cold snap is upon us and you might feel like polishing off the boxes of biscuits and chocolates that are left hanging around after Christmas. Please don"t. If you really want some comfort foods then you can"t beat winter veggies. Comfort foods do not have to be high in fat or sugar and bad for the waist line. Buying vegetables that grow in Ireland at this time of year can mean cheaper and tastier food. Some of the readily available vegetables in Ireland during the winter months are: brussel sprouts, celery, cabbage, carrots, cauliflower, celeriac, curly kale, garlic, leeks, mushrooms, onions, parsnips, swede and turnip. These foods are not only comforting; they"re full of good nutrition too. Eating a wide variety of vegetables and fruits provides the body with vitamins, minerals and micro-nutrients that aren"t always found in other foods. They also contain fibre, which is important for gut health and regularity. People who eat five portions of fruit and vegetables everyday are known to be at lower risk of heart disease, diabetes and certain cancers. It"s better still to choose from the different families of fruit and vegetables as different benefits are derived from each of them: citrus fruits - oranges, tangerines, lemons, limes; cruciferous vegetables - cauliflower, broccoli, curly kale; greens - cabbage, spinach and berries - strawberries, raspberries, blueberries. To get the best balance try to have as many different colours of vegetables on your plate as possible. Putting some of these tasty veggies to good use: Mashed potatoes can be a great way to sneak in some seasonal vegetables: Mashed potatoes with cooked and mashed carrots, parsnips, turnips or all three! (Also a great topping for shepherd"s pie). Simmer sliced leeks in a little milk to soften them and mix this into mashed potatoes. Add cooked, finely chopped cabbage or curly kale. Use sliced mushrooms and leeks: To make an interesting white sauce as a base for veggie omelette, quiche or even scrambled eggs! Winter veggies are perfect for the ultimate comfort food: Homemade Vegetable Soup: 1 medium potato 1 medium onion 1 leek 1 carrot 2 sticks celery 3 tbsp chopped parsley ½ tsp. dried thyme ½ tsp. dried marjoram 1 ½ pints light stock Peel and chop all vegetables. Place in a large saucepan and cover with the stock. Bring to the boil and simmer until vegetables are tender (about 25 minutes). Add herbs and blend soup with liquidiser - or leave vegetables whole for a more rustic soup. Season with black pepper. Serves 4 So the message is be adventurous this winter - don"t stick to the same old boring vegetables. Go on and add variety! For a free booklet on the benefits of fruit and vegetables contact Maria @ 044 9353220 or email community.dietitians@hse.ie