What Foods to Eat in the Winter

February 4, 2018
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in Blog

Winter means colder temperatures and less hours of daylight. With more time spent inside and little exposure to sunlight, it can become a challenge to stay happy and energized. Because of this, it is crucial to stay focused on the nutrition choices that work for you during this time of the year. Seasonal Affective Disorder (SAD), a type of depression with seasonal patterns, is very common during the cold months of winter. Changes in mood, energy, focus, appetite, and sleep are normal and expected with this kind of disorder. There are many different ways that you can stay on top of your health and prevent symptoms of SAD. Staying active, eating healthy winter foods, and managing your stress are great places to start. To stay happy, healthy, and energized incorporate these winter foods into your day:

Sweet Potatoes are a great source of Vitamin A, beta-carotene, potassium, fiber. They are also packed with antioxidants. With their sweet taste and bright orange color, adding them to your meal can be fun. Also, they work well in a lot of different recipes. Whether you choose to bake, roast, or mash them, sweet potatoes are a great food to eat to keep you full and energized! Check out more recipe ideas here.


Brussel Sprouts are “tiny cabbages” and have a wide variety of health benefits.  When prepared with herbs, spices and some healthy oil, they taste really yummy! Brussels are full of fiber, as well as contain high levels of cancer-fighting antioxidants that can protect your DNA from oxidative damage. Try tossing them in some olive or avocado oil and roasting until lightly browned. Add some herbs like oregano, cumin, or smoked paprika.  Toss with a pinch of salt and pepper, and enjoy! For other Brussel sprout recipe ideas, click here.

Salmon contains tryptophan which is an amino-acid that is a precursor for serotonin, a neurotransmitter that is associated with positive mood regulation. Salmon also contains large amounts of omega-3 fatty acids which have been shown in some studies to help regulate depression. The fat in salmon is heart healthy and helps to reduce harmful inflammation.  Salmon can be baked, broiled, or grilled. Add your favorite marinade or season with citrus like lemon, lime and orange, and enjoy!  Check out this link for more salmon recipe ideas.

Winter Squash is full of Vitamin A and carotenoids, which have been shown to promote healthy skin as well as benefit heart health and immunity. Also rich in fiber and potassium, winter squash is a great option for many! Try all different varieties: Acorn, butternut, kabocha, and delicate squash! To learn more about squash varities, check out Epicurious, and for some yummy winter squash recipes, click here.


Clementines are vitamin C and fiber-packed tiny fruits.  This sweet and tart delights are great snacks for just about anywhere, anytime. Full of calcium, magnesium, phosphorous, and potassium, clementines are easy to pack and delicious to eat, Whether you’re peeling one for your morning snack or throwing them into your salad for lunch, clementines are the perfect addition to your day!  For delicious recipe inspiration, check out Saveur



Staying happy and healthy can sometimes be a challenge. Life is crazy, and there are always things to be worrying about and stressing over. Take small steps daily to keep your mind at ease and your body strong and energized. Enjoy these winter foods for your mood and overall vitality.  Your health and well-being are important to all of us here at B.Komplete!  Contact us at info@bkomplete.com to book one of our Registered Dietitian Nutritionists to help you come up with the health and wellness strategies that work, for you.  

B.Educated, B.Inspired, B.Komplete






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B.Komplete Explore the Store: Supermarket Series

February 7, 2016
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in Blog

How to Use Herbs & Spices for Heart Health

We are back for our second edition of our ‘explore the store’ series in our quest to teach consumers the most nutritious and delicious ways to enjoy food products!  

Our focus in February is on Herbs & Spices for Heart Health.  Did you know…

  • Garlic helps keep your heart healthy by lowering cholesterol and blood pressure.  Fresh is the best, however if you don’t have fresh use dried garlic to season your meals.  Garlic pairs well with numerous cuisines.  
  • Oregano is an antioxidant super-power providing more than apples, potato, oranges, and even blueberries!  Season your fish, poultry, whole grains, vegetables, and salad dressings with this herb.  
  • Turmeric can help to reduce inflammation.  Use this savory spice with poultry, meat, eggs, vegetables and event tea.  
  • Chipotle spice is your go-to when you want a smoky and spicy flavor.  Providing health benefit and awesome flavor, use chipotle with fish, poultry, meat, eggs, potato, whole grains and in dips and rubs.  
  • To flavor simple white fish combine lemon with thyme, parley, ground pepper and a dash of sea salt OR combine garlic, onion and chipotle powders.  

We will be back next month exploring the Snack Aisle.

B. Educated, B. Inspired, B. Komplete

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