EATING IN JANUARY

January’s larder is a study in elegant resilience, offering ingredients that provide both comfort and a bright, cleansing start to the year.

Friends:

Cecil K. from Beeville, Texas, inquired about food to consume in January. Here we go, Cecil, I hope I can help!

Good morning, everyone, and welcome back to Chef Walters’ Cooking School in Rhode Island. Today is January 8, 2026, and the cold weather outside is unmistakable. The wind from Narragansett Bay is brisk, which is one reason I appreciate teaching this class at this time of year. Many of you have just finished the holidays with large family meals, an abundance of cookies, and perhaps more eggnog than intended. Now, you are here to focus on improving your health, making healthier choices, and managing your grocery expenses.

For over 30 years, I have operated this school from my kitchen in Providence, and each January, I observe a similar pattern: individuals seeking a fresh start. Please make yourselves comfortable and enjoy a cup of hot tea; I have prepared fresh ginger and lemon. Let us discuss strategies for eating well this month without feeling deprived or exceeding your budget.

First, it is essential to acknowledge the realities of winter in the Northeast: cold temperatures, early sunsets, and a common preference for comfort foods such as macaroni and cheese. I share these cravings as well. However, over the years, I have discovered that using seasonal ingredients makes me feel warmer, more satisfied, and more energized. This approach does not require restrictive diets, only thoughtful choices.

Currently, the markets are full of beautiful citrus from Florida and California, such as oranges, grapefruits, clementines, blood oranges, and lemons. They’re at their juiciest and packed with vitamin C to help keep away winter colds. Locally, we have hardy greens such as kale and collards that withstand frost, as well as cabbage, leeks, Brussels sprouts, and root vegetables that store well: carrots, parsnips, beets, turnips, sweet potatoes, and winter squash.

I consistently advise my students to begin shopping along the store’s perimeter, where fresh produce is located, and to plan meals around items that are abundant and affordable. Citrus fruits are remarkably inexpensive this month, and root vegetables are even more cost-effective, often costing half as much as out-of-season tomatoes, which are usually flavorless.

Adapting eating habits in January can be challenging for many individuals. Following the holidays, appetites may fluctuate, and shorter days often increase carbohydrate cravings, thereby increasing the likelihood of weight gain. My family addresses this by preparing warm, hearty meals that remain comforting while incorporating nutritious ingredients.

I prefer to start the day with a source of protein, such as scrambled eggs with leftover kale or Greek yogurt topped with orange segments and nuts. This approach helps prevent early snacking. For lunch and dinner, I recommend preparing soups and stews. On Sundays, I often roast carrots, parsnips, leeks, and other affordable root vegetables, then simmer them with broth and occasionally beans or lentils for added protein. My family does not consume meat every night, which reduces expenses, particularly given the elevated beef prices this year.

Grocery prices have not decreased as rapidly as anticipated, and the cost of food at home is slightly higher than last year. However, there are strategies to manage these expenses. I consistently plan my weekly meals using sales flyers. It is beneficial to review digital applications, visit farmers’ markets when available—ours offers excellent storage crops—and consider store brands, which are comparable in quality for basic items.

Consider incorporating meatless meals several times per week, as beans and lentils are both affordable and satisfying. Purchase citrus fruits in bulk when they are on sale, and store root vegetables in a superb location to minimize waste. I adhere to my shopping list and prioritize the store perimeter. When desiring an indulgent dish, I opt for healthier preparations, such as roasting Brussels sprouts with a small amount of bacon rather than frying them.

I want to share several of my favorite recipes that use seasonal ingredients currently available.

One of my favorites is a simple roasted root vegetable soup. Chop carrots, parsnips, beets, and a squash, toss them with olive oil, salt, and pepper, and roast until caramelized. Blend with broth and a squeeze of lemon. It’s bright, warming, and very affordable. Salad to wake up your palate: segment oranges and grapefruit, mix with shaved cabbage or kale for crunch, maybe some avocado if it’s reasonable, and dress with lemon juice and a touch of olive oil. It’s sunshine on a plate.

Another option is a hearty cabbage-and-leek stew with white beans. Sauté the leeks, then add chopped cabbage, beans, broth, and herbs, and simmer until all ingredients are tender. This dish is particularly satisfying during cold weather.

Eating well in January isn’t about being perfect or feeling deprived. It’s about listening to your body, using fresh and affordable ingredients, and making meals that warm you from the inside out. Start small by picking one new seasonal ingredient this week and trying one of these ideas. You’ll notice the difference.

I appreciate your commitment to attending today. Let us begin cooking together. Who is prepared to start preparing root vegetables? Together, we can achieve a delicious and healthy beginning to 2026.

Roasted Root Vegetable Soup

This hearty, warming soup is perfect for the cold days of January, made with seasonal root vegetables for a comforting, nutritious meal. The roasting process deepens their natural sweetness, making this soup incredibly flavorful.

Ingredients

For the Roasted Vegetables:

2 large carrots, peeled and chopped into 1-inch pieces

1 large parsnip, peeled and chopped into 1-inch pieces

1 medium sweet potato, peeled and chopped into 1-inch cubes

1 small rutabaga or turnip, peeled and chopped into 1-inch cubes

1 medium onion, roughly chopped

3 cloves garlic, peeled and smashed

2 tablespoons olive oil

1 teaspoon dried thyme

1 teaspoon smoked paprika

1/2 teaspoon black pepper

3/4 teaspoon salt

For the Soup Base:

4 cups vegetable broth (or chicken broth)

1 cup water

1 bay leaf

1 (15 oz) can of white cannellini beans, drained and rinsed (optional, for added protein and creaminess)

1/2 cup full-fat coconut milk or heavy cream (optional, for extra richness)

For Garnish (choose your favorites):

Fresh parsley or thyme, chopped

A drizzle of olive oil or coconut milk

Toasted pumpkin seeds or walnuts

Crusty bread for serving

Procedure

1. Roast the Vegetables

Preheat your oven to 400°F (200°C).

On a large, rimmed baking sheet, toss the chopped carrots, parsnip, sweet potato, rutabaga, onion, and garlic with the olive oil, thyme, smoked paprika, pepper, and salt until evenly coated.

Spread the vegetables in a single layer.

Roast for 35-40 minutes, stirring once halfway through, until the vegetables are tender and have caramelized edges.

2. Blend the Soup

Transfer the roasted vegetables to a large pot or Dutch oven.

Add the vegetable broth, water, and bay leaf. If using, add the drained white beans (they will make the soup creamier).

Bring the mixture to a simmer over medium-high heat, then reduce the heat to low. Cover and let it simmer gently for 15 minutes to allow the flavors to meld. Remove the bay leaf.

Using an immersion blender, carefully puree the soup in the pot until completely smooth. (Alternatively, let the soup cool slightly and blend in batches in a countertop blender.)

3. Final Touches and Serve

If the soup is too thick, add a little more broth or water until it reaches your desired consistency.

Stir in the coconut milk or heavy cream if using, and warm through over low heat. Taste and adjust seasoning with more salt and pepper if needed.

Ladle the hot soup into bowls. Garnish with a sprinkle of fresh herbs, a drizzle of oil, and some toasted seeds or nuts.

Serve immediately with slices of crusty bread or croutons for dipping. This soup keeps well in the refrigerator for up to 4 days and tastes even better the next day.