Experimento de leche y colores: la magia de una emulsión invisible
30/05/2025
Descubre por qué la leche es una emulsión natural con este experimento mágico. Actividad divertida para observar cómo el jabón rompe la grasa.
Qué Comprar en Enero en Canadá: Nutrición y Ahorro al Alcance
En invierno es tiempo de disfrutar comidas caseras, calientitas, nutritivas y económicas.
Aprovecha los sabores de la temporada con una despensa bien organizada de acuerdo a la estación. Planifica tus compras en enero y busca productos en descuento para preparar platillos que reconforten el alma y llenen tu mesa de color y aroma.
January marks the beginning of a new cycle. After the holidays, we renew our energy and set new goals. While any day can be the perfect starting point, the symbolism of the new year invites us to reflect and reorganize.
In Canadian winters, when fresh produce harvests slow after fall and prices rise, maintaining a healthy diet can feel like a luxury. I understand what it’s like to scan the prices and question whether it’s possible to eat well without emptying your wallet.
When I moved to Canada, it took me a while to understand the dynamics of winter: changes in weather, activities, clothing, and—most of all—food. But adapting isn’t just about surviving; it’s about finding ways to thrive.
Thriving in winter means stocking up on the best January staples and enjoying those cozy, comforting recipes: soups, stews, chowders, and broths. And since winter isn’t complete without a hot drink, why not pair your coffee or tea with a freshly baked treat? These little luxuries can be soul-soothing.
Tip 1: Buy Seasonal Products
Seasonal products are often more affordable and nutrient-dense. Although nothing grows outdoors in January in Canada (except in greenhouses), some produce from the fall harvest remains available at stable prices for months.
Citrus fruits are a great way to boost your vitamin C intake during winter. Apples, stored from the fall harvest, are another staple. The same applies to vegetables like potatoes, carrots, and cabbage, which have long shelf lives. Here’s a list of seasonal items you can buy:
Fruits:
- Apples (stored from last year’s harvest)
- Bananas (economical)
- Citrus fruits: lemons, grapefruits, oranges, clementines, and mandarins (imported but in season)
- Pineapples
Vegetables:
- Onions
- Potatoes
- Carrots
- Cabbage
- Squash
- Cucumbers
- Root vegetables: sweet potatoes, turnips, rutabaga, beets, and parsnips
Featured Root Vegetables:
-
Turnips
- Availability: Late harvest, very resilient
- Characteristics: Slightly sweet and peppery, rich in vitamin C
- Uses: Great in stews, purées, and as a side
-
Rutabaga
- Availability: Similar to turnips but sweeter
- Characteristics: High in fiber and low in calories
- Uses: Ideal for soups, purées, or as a potato substitute
-
Beets
- Availability: Common in markets throughout winter
- Characteristics: Sweet, earthy, and vibrant in colour
- Uses: Can be eaten raw, cooked, in salads, juices, or as a side
-
Parsnips
- Availability: A traditional winter root in Canada
- Characteristics: Sweet flavour and carrot-like texture
- Uses: Roasted, in soups, or as a fries alternative
Example Dish:
Borscht, a classic soup from Eastern Europe, is the perfect example of an affordable and nutritious winter meal. I’ll soon be sharing the full recipe so you can make it at home.
Tip 2: Use Canned Goods and Preserves (But Avoid Ultra-Processed Foods)
Canned vegetables and fruits are excellent options for soups, sauces, stews, and baked goods when fresh items are out of season. Many healthy canned products don’t fall into the “ultra-processed” category.
When choosing preserves, check the ingredient list and avoid items with added sugars, hydrogenated oils, or unnecessary additives.
A useful tool for checking the quality of a product is OpenFoodFacts. This app/website allows you to scan barcodes and shows you the NOVA Score, which classifies foods based on their level of processing:
- NOVA 1: Minimally processed foods (e.g., canned vegetables without additives)
- NOVA 2: Processed culinary ingredients (e.g., flour, oils)
- NOVA 3: Processed foods (e.g., store-bought sauces, commercial bread)
- NOVA 4: Ultra-processed foods (e.g., products with multiple additives, colourants, and refined sugars)
If a product isn’t in the database, you can contribute by adding the ingredients and information to enrich the data.
Recommended Items:
- Canned tomatoes (red and green)
- Peas
- Mushrooms
- Corn (or one of its varieties for making pozole!)
- Green beans
- Fruit purées
- Jams (If you made homemade jam, it’s a luxury worth savouring in winter)
- Canned fruits in natural juice
- Pickles, canned chillies, adobos, etc.
Preserves are fantastic for keeping a well-stocked pantry in winter without compromising your health. By paying attention to labels, you can make smart choices and enjoy comforting meals all through January.
Check out this delicious pumpkin pie recipe that’s perfect for these winter days. You’re sure to love it!
Tip 3: Frozen Fruits and Vegetables: Winter’s Best Allies
Did you know that frozen vegetables retain up to 90% of their nutrients because they’re processed immediately after harvesting?
As a Mexican, I found it difficult at first to adjust to using frozen fruits and vegetables, as I was used to fresh produce all year round. However, I discovered that freezing is one of the best ways to preserve nutrients. Since frozen foods are processed right after harvest, they maintain a nutritional content similar to fresh items.
The texture may change in some cases, but once cooked or blended, the difference is minimal, and the nutrients stay nearly intact.
Frozen Fruits:
- Strawberries
- Raspberries
- Blueberries
- Mango
- Cherries
- Avocado
Frozen Vegetables:
- Broccoli
- Cauliflower
- Bell peppers
- Corn
- Carrots
- Peas
- Spinach (texture differs but works well in soups and sautés)
- Mixed Vegetables
In Canada, you can find a wide variety of affordable frozen fruits and vegetables, making it an excellent way to save money and maintain a healthy diet in winter.
Tip 4: Budget-Friendly Winter Proteins
After December, some stores offer discounts on meats and smoked hams. Plant-based proteins like legumes are also budget-friendly and easy to store.
Discounted Items:
- Turkey and ham (leftovers from the holiday season)
- Canned fish like sardines and tuna
Affordable Plant-Based Proteins:
- Lentils
- Beans
- Nuts and seeds (great for snacks, homemade granola, or adding to salads and soups)
A lentil soup—whether vegetarian or with meat—is an excellent option for cold days. You can add vegetables like carrots and frozen spinach to increase its nutritional value without overspending.
Tip 5: Pantry Staples for January
A well-stocked pantry with dry goods, spices, and fermented foods allows you to transform any basic recipe into a comforting, flavorful meal. Fermented foods not only add a tangy, delicious touch but are also a natural source of probiotics that improve digestion.
Pantry Staples:
- Rice, pasta, and nuts
- Flours and baking essentials (often discounted in the early months of the year)
- Oils (January often brings sales on cooking oils)
- Dried chillies and spices (perfect for adding flavour and a special touch to winter dishes)
- Sauerkraut, kimchi, pickles, miso, and natural yogurt (sometimes discounted due to long shelf life)
This year, I’m experimenting with my own fermented foods and dried fruits. The cold weather sometimes makes fermenting processes like vinegar or tepache (pineapple ferment) tricky, but I’ll surely share both my successes and learning moments in the future.
LOOKING FOR OTHER PRODUCT COMPARATION? HERE'S MORE...
Palomitas de maíz, el antojo milenario que nació hace 9,000 años
25/04/2025
¿Sabías que las palomitas de maíz tienen más de 9,000 años de historia? Mucho antes de ser el clásico antojo del cine, este grano reventado fue sagrado para los pueblos mesoamericanos. En este post te cuento cómo surgieron, su vínculo con rituales ancestrales y cómo hacerlas en casa, con chile, al estilo mexicano. Una receta simple que conecta con una tradición milenaria.
