Warming Winter Meals: Cold-Weather Eating That Is Cosy and Nourishing

As the days shorten and the temperature drops, our appetites tend to shift toward warm, hearty food. That is perfectly natural, and winter cooking can be among the most nourishing of the year. Here are ways to make cosy meals balanced and not just heavy.

Soups and stews as vegetable vehicles

A big pot of soup is one of the easiest ways to eat more vegetables and beans in the cold months. Lentil soup, minestrone, pumpkin soup and bean stews are filling and inexpensive, and they freeze well. Finish with a swirl of olive oil, a squeeze of lemon and a sprinkle of toasted pumpkin seeds.

Warm breakfasts

Porridge, congee, savoury oats or baked oatmeal give a warm start. Stir in ground flax, chia or hemp seeds for extra fibre and healthy fats, and add fruit, cinnamon or stewed apples. A warm breakfast on a dark morning can make getting out of bed a bit easier.

Seasonal produce

Root vegetables, cabbage, kale, squash, citrus and apples are winter staples. Roast them with spices, mash them into soups or add them to grain bowls. Frozen vegetables are also excellent in winter and are frozen at their peak.

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Vitamin D and daylight

In many northern regions, sunlight is too weak in winter for skin to make much vitamin D. Food sources such as oily fish, eggs and fortified products help, but many health authorities suggest considering a vitamin D supplement. Ask your doctor what is right for you. Getting outside for daylight, even on cloudy days, also lifts mood for many.

Cooking tips for cold months

Cook big batches and freeze portions. Roast a tray of vegetables with a drizzle of oil and spices. Toast seeds to scatter over everything. Keep staples such as tinned tomatoes, beans and stock on hand so a hearty meal is never more than twenty minutes away.

Slow cookers and pressure cookers are brilliant for cheaper cuts of meat and dried beans.

Warm drinks and comfort

Hot drinks like herbal tea, ginger tea, warm milk or a mug of broth count towards your fluids, and people often forget to drink enough in cold weather because they are not sweating visibly. Enjoy treats too, such as a spiced cake or hot chocolate, in sensible amounts.

Remember that cold weather does not prevent or cure colds, and no food can guarantee you will not get sick. Wash your hands, sleep well and eat a varied diet. If you have a heart condition, shovelling snow or heavy winter exertion needs care, and anyone with a health condition should follow their doctor's advice on diet and supplements.

This article is general information, not medical advice.