Winter Warmers: Nutritious and Comforting Meals for Cold Weather Bliss

Winter is the time when our bodies need extra nutrients to stay healthy and strong. A healthy diet during the winter season can help boost our immune system, prevent illness, and improve our mood. By making some simple swaps and substitutions, you can enjoy healthy winter comfort food without the added calories and fat. Here are a few tips we recommend for creating nutritious and healthy winter meals that are also delicious:

• Making healthy versions of classic comfort food dishes like shepherd’s pie or lasagne by swapping out high-fat ingredients for healthier options like ground chicken, low-fat cheese, sweet potato, and whole grain pasta.
• Vegetarian and vegan meals can be just as comforting and satisfying as their meat-based counterparts. Try a vegetarian chili or vegan shepherd’s pie for a cozy and delicious meal.
• Soups are a winter staple and can be a great way to get a variety of vegetables into your diet. Warm up with a bowl of comforting chicken noodle soup or try a hearty vegetarian lentil soup. Add spices like ginger and turmeric to help fight off colds and flu.
• A warm and hearty stew or casserole can also be a perfect winter dinner. Use lean meats like beef or chicken, and add plenty of vegetables like carrots, potatoes, and squash for a nutrient-packed meal.
• Roasting is a simple and delicious way to cook winter vegetables like sweet potatoes which are high in vitamins and fiber, beets, and Brussels sprouts that are a good source of vitamins K and C. Roasted meats like chicken or turkey can also be a comforting and satisfying meal. Salads don’t have to be just for summer.
• Try incorporating winter produce like kale, pomegranates which are rich in antioxidants and vitamin C, and citrus fruits into your salad for a fresh and healthy winter meal.
• Warm and comforting pasta dishes like spaghetti Bolognese or mac and cheese can be made healthy by using whole grain pasta and adding plenty of vegetables like spinach, broccoli, or zucchini which is a great source of fiber, potassium, and vitamin C.
• Warm and comforting desserts like apple crisp or pumpkin pie can be made healthy by using natural sweeteners like honey or maple syrup and incorporating nutrient-rich ingredients like nuts and whole grains.

Another concern that you and your patients might have about healthy eating is that it can be expensive. Choosing ingredients like rice, lentils, and root vegetables can be a great way to have healthy winter meals on a budget whilst keeping your meals hearty and nutritious meals. Another great tip is to look for deals on in-season produce and buy in bulk and freeze to save money. Plan your meals ahead of time and make a list before you go to the store to avoid impulse buys. Meal prepping can help save time and money by allowing you to cook in bulk and use leftovers for meals throughout the week.

Sustainability is another important consideration when it comes to our food choices. Here are some tips for making your winter meals more sustainable:

• Choose local and seasonal produce: This can help reduce the carbon footprint associated with transporting food long distances. In addition, seasonal produce is often fresher and tastier, as it has been allowed to fully ripen before being picked.
• Reduce food waste: Winter meals often involve larger portions and more leftovers. Read more about our tips on reducing food waste here.
• Use sustainable cooking techniques: Cooking with sustainable techniques such as pressure cooking, steaming, and stir-frying can help reduce energy consumption and lower your carbon footprint. In addition, using reusable containers and avoiding disposable products can help reduce waste.

By making sustainable choices in the kitchen, you can reduce your impact on the environment and promote a more sustainable food system.

Winter meals should be hearty and filling, providing our bodies with the nutrients we need to stay healthy and strong during the colder months. They can be just as healthy as those we enjoy in the summer. In fact, by using the right ingredients, winter meals can indeed be more nutritious. Here are a few healthy winter meal ideas that are both hearty, cost effective, and nutritious to share with your patients:

• Pumkin and Spinach Skillet Lasagne
• Turmeric, Lentil, and Spinach Soup
• Vegan Cottage Pie
• Root Vegetable Stew
• Lentil & Spinach Soup
• Chicken and Vegetable Sishebo
• Lentil Bolognese and Zucchini Noodles