Are You Eating Enough to Make it Through Winter or Just Surviving?

When the air begins to chill and the days grow short, the winter season commands a diet that warms us from the inside. This season isn’t only about comfort foods, but including nutrient-dense meals that can help support immune function, mood and energy during those cold days. So come along to walk us through a hearty winter menu using winter seasonal produce, scrumptious recipes and easy meal concepts to keep you warm and fed through the season.                                                                                                                                           Click here for weight loss program

Get a Hearty Breakfast to Start the Day Warm

Winter means you need to start your day warm and full to keep the energy up and move away the cold!!

Oatmeal: Instead of raw oats, prepare steel-cut oats and flavour with some cinnamon and nutmeg and a teaspoon of maple syrup Finish with some excavated pecans, dried cranberries, almond butter drizzle, for a delicious, nutrient dense breakfast.

Hot Chia Seed Pudding: This involves warming milk (dairy, or plant variety) and combine it with chia seeds, allowing it to set under low heat. Add some vanilla extract,

Lunch with a Punch: Winter Soups and Warm Salads

Winter lunches can be both satisfying and packed with nutrients. Consider soups and salads as perfect go-to options.

• Roasted Butternut Squash Soup: This seasonal soup is a beautiful blend of creamy, sweet, and savory flavors. Roast squash with garlic and onions, blend with vegetable or chicken stock, and season with thyme. Serve with a dollop of Greek yogurt and a sprinkle of pumpkin seeds.

• Hearty Lentil Stew: Lentils are high in protein and fiber, making them a fantastic winter food. Simmer lentils with carrots, celery, garlic, and tomatoes. Add a handful of kale or spinach at the end, and season with smoked paprika for a robust, warming meal.

• Warm Grain Salad: Toss cooked quinoa or farro with roasted root vegetables like beets, carrots, and parsnips. Add a handful of arugula, some goat cheese, and a sprinkle of walnuts. Dress with a balsamic glaze for a satisfying and filling salad.

Comforting Dinners: Nutritious, Winter-Ready Meals

For dinner, aim for meals that are rich, flavorful, and loaded with immune-boosting ingredients.

• Classic Chicken & Veggie Bake: Season chicken thighs with rosemary and garlic, then bake with a mix of winter vegetables like Brussels sprouts, carrots, and potatoes. This one-pan meal is easy, flavorful, and packed with protein and vitamins.

• Spaghetti Squash Pasta: Swap regular pasta with roasted spaghetti squash for a lighter meal. Top with a rich tomato-based sauce with mushrooms, spinach, and a sprinkle of parmesan. It’s low in carbs but full of warmth and flavor.

• Miso Soup with Tofu and Mushrooms: Miso is rich in probiotics, which can strengthen the immune system. Mix miso paste with warm water, add sliced mushrooms, tofu, green onions, and a handful of seaweed for a soothing and savory meal.

Sweet Endings: Winter Desserts with a Healthy Twist

Winter desserts can be indulgent yet health-conscious. Choose desserts that use warming spices and seasonal fruits to satisfy your sweet tooth without overloading on sugar.

• Baked Apples with Cinnamon and Walnuts: Core the apples, stuff them with a mixture of chopped walnuts, cinnamon, and a drizzle of honey, and bake until soft. It’s a naturally sweet dessert loaded with fiber and healthy fats.

• Chai-Spiced Chia Pudding: Mix chia seeds with almond milk and chai spices (cinnamon, cardamom, ginger). Let it set overnight for a creamy, spiced pudding perfect for cold evenings.

• Dark Chocolate & Nut Bark: Melt dark chocolate, spread it on a baking sheet, and sprinkle with chopped nuts (almonds, hazelnuts, pistachios). Let it harden in the fridge, then break it into pieces. This treat satisfies cravings and offers a good dose of antioxidants.

Immune-Boosting Drinks to Keep You Warm

Winter is the perfect time to cozy up with a mug of something warm, but you can make it count by choosing drinks that help boost immunity and fend off the cold and flu season.

• Turmeric Latte: A blend of turmeric, ginger, and a dash of black pepper mixed with warm milk creates a soothing and anti-inflammatory drink. Add honey for sweetness, and it’s a golden, creamy beverage packed with antioxidants.

• Ginger-Lemon Tea: Fresh ginger and lemon tea is a classic winter drink that helps soothe sore throats and aids digestion. Sweeten with honey and sip on this anytime for a refreshing, zesty lift.

• Spiced Apple Cider: Heat apple cider with cloves, cinnamon sticks, and a hint of orange zest for a fragrant drink that’s perfect for cold nights. Not only does it smell amazing, but the spices also have natural antimicrobial properties.

Bonus: Stock Up on Winter Superfoods

Some foods are at their best in winter, so make them regulars in your meals for a seasonal nutrient boost. Here are a few:

• Citrus Fruits: Oranges, grapefruits, and lemons are high in vitamin C, great for immunity.

• Dark Leafy Greens: Kale, collards, and Swiss chard are packed with vitamins A and C, calcium, and fiber.

• Root Vegetables: Carrots, sweet potatoes, and beets provide beta-carotene and other antioxidants.

• Cabbage and Brussels Sprouts: Cruciferous veggies are winter-ready superfoods that can aid in detoxifying and boosting heart health.

• Pomegranates: Rich in antioxidants, these add a touch of sweetness and a ton of nutrients.

Wrapping Up: Embrace the Season!

Winter doesn’t mean sacrificing nutrition for comfort. Instead, this season invites us to embrace wholesome, warming meals that keep us healthy, happy, and satisfied. By incorporating a mix of hearty breakfasts, warm lunches, comforting dinners, and sweet, balanced treats, you’ll stay nourished and enjoy everything winter has to offer. So, bundle up, enjoy those cozy, nutrient-packed meals, and make the most of this delicious season!

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