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Foods and recipes you can’t miss during the winter

In the winter months you can’t be careless with food.

Betting on nutrient-rich foods and pushing away processed foods with high caloric densities is the best strategy and best advice I can give you.

See which foods cannot be missed in your food diet and some ideas of delicious and healthy recipes to comfort you in the coldest days.

Winter Foods

There are some foods that will help you stay nourished, healthy and enrich your recipes during the winter.

Find out some examples!



One of the vegetables characteristic of winter is the cabagge.

Resource of calcium, potassium, folic acid and vitamins A, C and K, cabbage has antioxidant and antimicrobial properties, great for helping to combat winter, besides being an excellent source of fiber.

Fiber consumption is a great way to help regulate intestinal transit and reduce appetite!

There are several species: from Portugal cabbage, Lombard cabbage, Pointed cabbages or Brussels sprouts, among others.

It can be included as side dish for meat/fish dishes or even be part of a beautiful soup.



With high caloric density, the nuts are a great energy supplier.

A handful of nuts (30g) has an average of approximately 200 kcal, the fat being the predominant nutrient.

However, the fat of the nuts is, above all, a healthy fat (monounsaturated and polyunsaturated)-it has omega 3 to 6.

Excellent source of fiber, vitamins and minerals, predominating the vitamins of the B complex, vitamin E and, also, minerals iron, calcium, potassium, sodium, zinc, magnesium, selenium and copper. (The content depends on the type of fruit)

They are also a good source of protein!

They should be part of the food routine for their nutritional richness, because they are practical and easy to carry – a great option for snacks in the middle of the day.

However, they should not be consumed when they are added salt, sugar or fat, and you should always prefer it natural or toasted.



Sources of calcium, phosphorus, potassium, magnesium and sodium, citrus fruit turns out to be a good supplier of minerals. However, vitamin C predominates the composition of these fruits, something that is quite useful in the winter season.

See the importance of this and other vitamins in the article from the blog.

According to Susana Silva,

“Citrus fruits are accepted for their nutritional and medicinal value, as well as for providing a characteristic flavor to a wide variety of food products, which gives them a wide acceptance and popularity within the food production industry.”

They assist in the prevention of flu and colds, strengthening the immune system, thus making the body more resilient.

They can be included in the food during the day, but you should only have some care with the intake in the morning.

(If an orange or other citrus juice is consumed in isolation, it may be too acidic for the stomach. It should be diluted in water and consumed with another type of food).



The soup is the queen of food in the winter.

Warm, cozy, supplier of vitamins, minerals, fiber and water, is a great way to nourish and moisturize the body in the cold months.

The base of the soup should be made up of 5 different vegetables, thus allowing a greater variety of vitamins and minerals to be present in the meal.

Potatoes and legumes are optional; hence their inclusion varies depending on the taste, use and purpose of the consumer.

Trick: It should be consumed as the first food of the lunch/dinner meal, as a way to snuggle and quench the stomach, making it “prepared” for the second dish and that there is a decrease in appetite, preventing you from eating excessively in the following dishes.



The teas are extremely useful in the winter, either at the beginning, middle, or end of the day.

Its main function is the hydration and the acquisition of some compounds that can bring benefits to the body itself.

Many teas, such as green tea, are rich in antioxidants, helping to strengthen the immune system and eliminate free radicals that are responsible for damaging the cells.

During the winter, many people reduce water intake and dehydration can occur.

The easiest and most cozy way to keep the body hydrated is the use of teas, but not filled with sugar.

See a few more tricks of what you can do to keep yourself hydrated here.

The ideal is to consume the teas without any other addition.

These are some examples of food or ways to include healthy and cozy foods in your diet during the winter.

See some recipes with some of them and try them out!

Winter Recipes

Sautéed Cabbage

Ingredients: 1 medium onion, 2 to 3 cloves garlic, 1 medium cabbage, olive oil to taste, salt to taste, spicy

Preparation: Cut the cabbage in Juliana (coleslaw) and reserve. Mince the onion and garlic and add them in a pan with the olive oil. Then put the kale reserved with the salt and the spicy. Cover the pan and let it cook, stirring once in a while for the cabbage not to grab.

Serve as a side dish once the desired texture is obtained.

Nuts “Butter”

Ingredients: 200g nuts (almond, cashew, walnut or peanut)

Preparation: Place the dried fruit previously toasted in a cooking processor until the dried fruit becomes a “flour”, continue for a few minutes until the natural fats are released and form a homogeneous “butter”.

Tangerine Muffins

Ingredients: 200 g walnut kernel, 250 g tangerine with peel cut in half and without lumps, 50 g yellow sugar or stevia, 6 eggs, 1 tea spoon of baking yeast for cakes

Preparation: Chop the nuts and reserve. Preheat the oven to 180 °c. Add the tangerine, the eggs and the sugar and mix everything. Add the yeast, wrap the chopped walnut in the prepared and distribute it in silicone forms.
Finally, take it to the oven for 35 minutes.

Cream of broccoli

Ingredients: 1 medium broccoli, 1 zucchini, 1 onion, 3 cloves garlic, olive oil and salt to taste
Preparation: Place all ingredients (except olive oil) in a pan with water and bake well.

After cooking, reduce it into a purée, add the olive oil and make it cook it again just for a few minutes. Serve with herbs on top.

Fruit and Ginger Tea

Ingredients: 1, 5l water, 1 cinnamon stick, 1 orange in slices, 2 slices of ginger, 1 apple

Preparation:  Place all the ingredients in a pan and simmer for 8 minutes.
Then leave to stand for 5 minutes and subsequently strain the previous preparation. Serve while it’s still hot.

!Ginger is a great element to help keep our body healthy due to its antioxidant and anti-inflammatory properties.

In conclusion…

Do not forget that we should focus on what nature gives us, preferably for seasonal products and rich in good quality nutrients.

During this phase, it is important to stay focused on healthy eating.

These are just a few hints of what you can do to withstand the cold winter days with the help of some simple, nutritious and delicious food and recipes.

Try these recipes and tell us how the experience went in the comments!


The information included in this article concerns the authors opinion only.

About Liliana Silvestre

Liliana Silvestre
Liliana Silvestre is a nutritionist with a degree in dietetics from ESSLEI. She has professional experience in various fields of nutrition, and she has a passion for healthy cooking. Her goal is to help as many people as possible to transform their lifestyles adopting more healthy habits.

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