Winter is setting in across much of the United States, erasing the freshness and vibrancy of months past.

But the cold season doesn’t have to mean weeks of lifeless, colorless plates.

Dietitians and food experts say winter is the perfect time to experiment with your diet, try underrated seasonal produce, and prepare a healthy meal for your loved ones.

“Embrace the cold, embrace the winter, and appreciate the bounty,” said Kristen Rasmussen, a culinary dietitian and chef who teaches at the University of California, Berkeley.

Here are tips from nutrition experts to “winterize” your meals.

Any produce is good – fresh, frozen, canned or dried

Only 1 in 10 Americans eat recommended amount of fruits and vegetables every day, data from the U.S. Centers for Disease Control and Prevention shows it.

Staple fruits and vegetables are generally available year-round at the grocery store, but it’s also peak season for certain types of produce.

Citrus fruits are some of the fresh fruits in winter: lemons, limes, oranges and more. When it comes to root vegetables, remove sweet potatoes and pumpkin from Thanksgiving desserts and incorporate them into savory dishes and snacks. Also try parsnips, beets and radishes.

And don’t forget those winter greens: Rasmussen recommends including more members of the chicory family like radicchio, escarole and endive. (These can be bitter, so they may be an acquired taste.) You can also experiment with different types of kale and the leafy tops of root vegetables, like radish greens.

While fresh options are limited, experts say canned and frozen fruits and vegetables still have great nutritional value, as long as you don’t overcook them. Also make sure they don’t have a lot of added salt or fat.

Dried fruits – think apricots, dates and raisins – and nuts are also great to incorporate into salads, baked goods and more.

“There’s no doubt that dried fruit has many nutritional benefits,” said Linda Van Horn, a clinical nutrition epidemiologist at Northwestern University.

For a convivial meal, how about a modest stew, soup or porridge?

Soups, stews and porridges span history and cultures. They are a great way to prepare a complete meal. They also easily adapt to all palates, easy to prepare and perfect for freezing.

Plus, you can throw just about anything in there.

“The advantage is that everything is contained,” Van Horn said, noting that nutrients that leach out of the ingredients during cooking stay in the broth.

These indulgent meals are also a great way to try different beans and legumes, which Rasmussen called a “nutritional powerhouse.” They’re also affordable, accessible and a great source of plant-based protein and fiber, said Alicia Henson, a pediatric clinical dietitian at Benioff Children’s Hospital at the University of California, San Francisco.

Meanwhile, porridges – at breakfast and beyond – are a great way to try different grains and lend themselves as a base to any cultural flavor, from congee to atole to oatmeal overnight.

“You can make it savory or sweet, you can put leftovers on it, lemon or salsa macha, chili oil or an egg,” Rasmussen said. “There’s so much versatility.”

Herbs and Spices Aren’t Just for the Holidays

Flavor-wise, let rosemary, thyme, nutmeg and star anise shine all winter long, not just for a holiday meal.

Spices and herbs are a great source of flavor and nutrition. For example, turmeric is known to have antioxidant and anti-inflammatory benefits. Some spices are the subject of more research than others, Rasmussen said. But they are worth experiencing in mealsthe experts agreed.

Liven up snacks and drinks with spices, from smoky chili peppers to so-called “warming” spices – cloves, ginger and cumin.

Adding aromatic spices to teas can be great in winter, whether you grate your own ginger into a cup or put it in a tea bag, said Susan Aaronson, director of dietetics education at the School of Medicine. Public Health from the University of Michigan. The spices are also great to add to plain popcorn and other snacks – and are a way to avoid the excess salt and fat that often come in pre-made options.

Cook for others to nourish the mind and body

Winter can be especially isolating for some people, so eat seasonally with friends and family beyond the holidays.

Eating seasonal foods can help people connect with the sources of their food and the environment, as well as learn about other cultures and take pride in their own, experts said.

For nearly a decade, Aaronson and a few friends have gathered for “soup group,” where they share and eat “experimental” soups that they each made during the fall and winter.

“It’s just a fun way to socialize and try new things,” she said.

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