Episode Summary
Cold weather changes how your body uses nutrients. In this episode, integrative nutrition coach Lori Willinski explains why eating more vegetables during winter supports immune health, gut balance, and seasonal resilience. Backed by peer-reviewed science, this conversation explores plant-forward nutrition, the risks of excess animal protein, and how the six pillars of lifestyle medicine support health in colder months.
Topics Covered
• Why vegetables matter more in winter
• Gut health and immune regulation
• Micronutrient density vs protein overload
• Scientific research on plant-forward diets
• The six pillars of lifestyle medicine in cold weather
• Warming, immune-supportive soup recipe
• The power of cooking and eating together
Research Referenced
• Aune et al., International Journal of Epidemiology
• Tilg et al., Nature Reviews Immunology
• Song et al., JAMA Internal Medicine
• Satija & Hu, American Journal of Clinical Nutrition
Want to learn how to personalize a plant-forward approach for your health goals?
Visit plantpoweredcollective.com to connect with Lori and learn more about integrative nutrition coaching.
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Katchari Recipe
Ingredients
• 1 cup split yellow mung dal, rinsed well
• 1 cup basmati rice, rinsed well
• 1 tablespoon olive oil or coconut oil
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 inch fresh ginger, grated
• 1 small onion or leek, finely chopped
• 1 carrot, diced
• 1 zucchini or sweet potato, diced
• 6 to 7 cups water or vegetable broth
• Sea salt to taste
• Optional toppings: sautéed greens, cilantro, lime, toasted pumpkin seeds
Instructions
- Heat oil in a large pot over medium heat.
- Add onion or leek and ginger. Sauté until soft and fragrant.
- Add spices and stir gently for 30 seconds to bloom.
- Add mung dal, rice, vegetables, and liquid.
- Bring to a boil, then reduce to a gentle simmer.
- Cover and cook for 30 to 40 minutes, stirring occasionally, until soft and porridge-like.
- Season with salt and adjust consistency with additional liquid if needed.