Delicious Recipes to Keep You Healthy in the Colder Months

Cold weather can cause a change in appetite, as we exchange light summer salads and grilled dishes for more hearty meals that keep us full and warm all winter long. But it is necessary to be aware of the fact that no weather or season justifies unhealthy eating habits – just as it is not good to overdo it with ice cream on hot summer days, it is also not wise to live on a fixed diet of hot chocolate and sweet cookies in winter.

During the winter months, when sun exposure is more limited, dietary sources of bone-healthy vitamin D become even more important. Vitamin D deficiency is associated with stunted growth, weakened bones and even a risk of heart disease. In the cloudy autumn and cold winter, it is therefore necessary to take care of a good and healthy diet; this will not necessarily prevent you from catching a cold, but you can still help maintain your immune system with quality meals so that it will protect you better. And if you do get sick, a nutritious diet can speed up your recovery.

Changing your menu can be healthy and delicious – start with these hearty and delicious recipes.

Roasted Tomato and Garlic Soup

In the colder months, there is nothing better than a plate of homemade hot tomato soup with warm cheese toasties. So ditch the canned soup and make this homemade version of roasted tomato and garlic soup.

You will need:

• 2 kg of tomatoes, cut into quarters
• 8 cloves of garlic
• 60 ml of olive oil
• 1 chopped white onion
• 1 teaspoon of salt
• 1 teaspoon of pepper
• 2 teaspoons of sugar
• 1/4 teaspoon red pepper
• 250 ml of cooking cream
• fresh basil
• feta cheese

Preparation:

1. Preheat the oven to 220°C.
2. Put the tomatoes, onion, garlic, olive oil, salt and pepper on a large baking tray and roast the ingredients in the preheated oven for 30 minutes or until the tomatoes are very soft.
3. Transfer the roasted ingredients to a larger pot. Add fresh basil, red pepper, sugar, pepper and salt, and blend the ingredients with a stick blender. Bring the mixture to a boil over medium-high heat and add the cooking cream. Then reduce the heat and let it boil for about 10 minutes.
4. Garnish with fresh basil and feta cheese and serve with warm cheese toasties.

You can freeze the leftover soup and enjoy it again at another time!

Baked Salmon with Lentils, Quinoa and Lemon Herb Sauce

This delicious dish boasts a high protein content and is ready in minutes. The perfect dish to enjoy in the colder months!

You will need:

• 130 g of black lentils
• 130 g of red quinoa
• 1 litre of chicken or vegetable broth
• 340 g of salmon
• 400 g of green beans
• purple sauerkraut

Lemon Herb Sauce:

• 120 ml of olive oil
• 60 ml of lemon juice
• 1 clove of garlic
• a large pinch of salt
• honey
• chopped parsley

Preparation:

1. Heat the oven to 230°C.
2. Wash the lentils and quinoa and add to the soup in a large tray. Bake for 45-50 minutes, remove from the pan and fluff with a fork.
3. Make the lemon dressing by mixing all the ingredients in a blender or simply by mixing them in a glass. Set about half of the dressing aside.
4. Place the salmon and any other vegetables you like on top of the lentils (skin side down) and drizzle or brush with half of the lemon dressing. Bake for another 10 minutes. Depending on how thick the salmon is, if it still needs time, simply turn off the oven and let it sit in it for a few minutes to cook through.
5. Serve with leftover sauce and purple sauerkraut.

White Bean Stew with Rosemary and Spinach

Combining carrots with mixed greens and protein-rich white beans, this vegetarian stew is ready to eat in just 30 minutes. In addition to containing a lot of vitamins A, C and K, it is also rich in iron, potassium and fibre.

You will need:

• 2 tablespoons of extra virgin olive oil
• 1 yellow onion, peeled and chopped
• 2 cloves of garlic, peeled and chopped
• 4 carrots, well washed, halved and sliced
• 3 green ribs, washed well, halved lengthwise and sliced
• 3 cans of beans, drained and washed
• 2 teaspoons of chopped fresh rosemary
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1/4 teaspoon red pepper
• 120 g of fresh spinach leaves

Preparation:

1. Heat the oil in a large pot over medium-high heat. Add the onion and stir frequently for 5-6 minutes until it begins to soften. Add the garlic, carrots and celery and continue to cook for another 6 minutes, stirring occasionally.
2. Add some water, beans, rosemary, salt, black pepper and other spices to taste. Heat until the mixture boils, then reduce the heat to medium and simmer uncovered for 12-15 minutes, until the vegetables are tender.
3. Remove from the heat and stir in the spinach, which will wilt in seconds.
4. Divide between bowls and serve.

 

Bon appetit!