Winter Wellness Recipes: Nutritious Dishes for Cold and Cozy Days

Nutrition recipes /

Winter wellness and nutrition focus on maintaining health during the colder months when the immune system may be challenged, and healthy foods often dominate. It emphasizes nutrient-rich foods, hydration, and mindful eating to support immunity, energy, and overall well-being.

Recipe 01: Spintil Kebab (Spinach and Lentils Kebab)

This wholesome winter recipe designed to boost immunity and nourish your body. Packed with spinach, lentils, and flaxseeds, it provides a perfect balance of lean protein, healthy fats, and low-glycemic index ingredients to help regulate blood sugar levels. These flavorful kebabs are not only delicious but also rich in fiber and essential nutrients to keep you energized and warm during the chilly months. Serve them with mint raita for a refreshing and comforting winter treat!

Calories:

Serves 4

4 Serving Approx. 538 kcal

1 Serving Approx. 135 kcal

Ingredients:

  • 1 cup spinach (boiled)
  • 1/2 cup moong/masoor daal (boiled)
  • 1 small onion
  • 3 green chillies
  • 1 tbsp flaxseeds
  • 3 tbsp gram flour
  • 1tsp roasted cumin powder
  • 2 tsp olive oil

Instructions:

  1. Mix all the ingredients except olive oil.
  2. Shape them into small kebabs.
  3. Preheat the pan with 2tsp olive oil.
  4. Shallow fry them.
  5. Serve with mint raita.

Benefits:

  1. Supports immune function and reduces the risk of illnesses like the common cold and flu.
  2. Provides warmth and comfort during the cold winter months.
  3. Helps to reduce inflammation and alleviate symptoms of winter-related conditions like arthritis.
  4. Supports healthy digestion and prevents constipation, which is common during winter.
  5. Helps to boost energy levels and reduce fatigue, which is often experienced during winter.
  6. Supports healthy skin and hair, reducing the risk of dryness and brittleness.
  7. These kebabs are rich in plant-based protein and fiber, helping to manage cholesterol and diabetes.

References:

  1. Weaver, C. M., & Proulx, W. R. (2013). The role of nutrition in maintaining immune function. Journal of the American College of Nutrition, 32(3), 153-164. doi:10.1080/07315724.2013.10720443
  2. Kumar, V., & Kumar, V. (2019). Pharmacological and therapeutic potential of functional foods. Journal of Pharmacy and Pharmacology, 71(8), 1131-1144. doi: 10.1111/jphp.13153
  3. Calder, P. C. (2018). Omega-3 fatty acids and inflammatory processes. Nutrients, 10(12), 1765. doi: 10.3390/nu10121765

Recipe 02: Cabbage and Carrot Stir Fry

Introducing the Cabbage and Carrot Stir Fry, a nutritious and flavorful dish that combines the health benefits of cruciferous vegetables with the warmth of a comforting stir-fry. Perfect for winter, this recipe is a delicious way to boost your immune system and support overall health. With its rich antioxidant properties and secondary metabolites, this stir-fry is an excellent addition to a healthy winter diet.

Calories:

Serves 3

3 Serving Approx. 260 kcal

1 Serving Approx. 86 kcal

Ingredients:

  • 1 cabbage, shredded
  • 1 large carrot, grated
  • 1 onion, chopped
  • 1-2 green chillies, chopped (optional)
  • 1 tsp sesame seeds
  • 1/2 tsp turmeric powder
  • 1 tbsp of olive oil/ desi ghee
  • Salt to taste

Instructions:

  1. Heat oil in a pan and add sesame seeds.
  2. Add chopped onion and saute until soft.
  3. Add green chillies (optional), turmeric powder and grated carrots. Cook for 2-3 minutes.
  4. Add shredded cabbage and cook until becomes tender.
  5. Season with salt.

Health Benefits:

  1. Helps to reduce the severity of cold and cough symptoms by providing essential vitamins and minerals.
  2. Supports healthy skin and hair, reducing the risk of dryness and brittleness.
  3. May help to alleviate symptoms of Seasonal Affective Disorder (SAD) by providing a boost of vitamins and minerals.
  4. Helps to maintain healthy gut bacteria, supporting immune function and overall health.
  5. May help to reduce the risk of winter-related illnesses such as bronchitis and pneumonia.

References:

  1. Kumar, V., & Kumar, V. (2019). Pharmacological and therapeutic potential of functional foods. Journal of Pharmacy and Pharmacology, 71(8), 1131-1144. doi: 10.1111/jphp.13153
  2. Calder, P. C. (2018). Omega-3 fatty acids and inflammatory processes. Nutrients, 10(12), 1765. doi: 10.3390/nu10121765
  3. Weaver, C. M., & Proulx, W. R. (2013). The role of nutrition in maintaining immune function. Journal of the American College of Nutrition, 32(3), 153-164. doi: 10.1080/07315724.2013.10720443
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