As the chill of winter sets in, bringing with it shorter days and a spike in seasonal ailments, the focus often turns to how we can better support our bodies. Instead of fleeting wellness trends or costly supplements, a more grounded approach lies in the food on our plates. Leading nutritionist Jo Travers, in collaboration with Discover Great Veg, has outlined five evidence-based dietary strategies to bolster health during the colder months, each paired with a comforting, achievable recipe.
The Science of Seasonal Eating
January often carries an expectation of a drastic reset after festive indulgence. However, winter demands not necessarily lighter eating, but smarter eating. The combination of cold weather, reduced sunlight, and increased prevalence of viruses places unique strains on the body, often manifesting as low energy, subdued mood, and a sluggish system. This is where strategic nutrition can play a pivotal role.
"From supporting immunity and gut health to protecting cardiovascular health, certain foods can play an especially important role," explains Travers. She highlights dark green leafy vegetables like kale, cavolo nero, and spinach as nutritional powerhouses, packed with essential vitamins, minerals, and fibre that are easy to incorporate into daily meals.
Five Health Goals, Five Delicious Recipes
This collection is designed for real-life cooking, offering nourishing solutions without complexity. Each health insight is matched with a satisfying recipe, proving that supportive winter eating can be both warming and joyous.
1. Fortify Your Immune System
To combat winter coughs and colds, focus on vitamins A and C. Dark leafy greens are rich in these nutrients, with folate in spinach providing additional immune support. Vitamin C also enhances the absorption of iron and copper from these vegetables, minerals vital for immune function.
Cavolo Nero and Mushroom Stroganoff: This creamy, comforting dish serves four and is ready in 30 minutes. Sauté onion and garlic, add mixed mushrooms and smoked paprika, then simmer with vegetable stock. Stir in cavolo nero until wilted, finish with crème fraîche, and serve with rice or mash. It provides 24% of your Vitamin C RDA per serving.
2. Nourish Your Gut Health
Fibre is crucial for feeding beneficial gut bacteria and supporting digestion. Many people fall short of their daily intake, which can be boosted easily through vegetables, wholegrains, and pulses.
Kale and Black Bean Mexican Casserole: A flavourful, one-pan wonder ready in 35 minutes. Cook onion and garlic, stir in sun-dried tomato and chipotle paste, then add tinned tomatoes and black beans. Simmer, stir through kale, and serve topped with tortilla chips. It delivers a substantial 16g of fibre per serving.
3. Elevate Mood and Energy
With Seasonal Affective Disorder (SAD) affecting around two million people in the UK, supporting mood is key. Folate and B vitamins found in dark greens are involved in serotonin production and normal nervous system function.
Miso-Ginger Salmon with Crispy Kale: Ready in 30 minutes, this dish combines omega-3 rich salmon with a savoury miso, ginger, and garlic glaze, roasted alongside sesame-tossed kale until crisp. Served over rice, it's high in Vitamin B12 and provides 15% of your folic acid RDA.
4. Support Respiratory Health
Cold air and increased pollution in winter can challenge the lungs. Antioxidants like vitamins C and E, and polyphenols such as quercetin found in dark greens, can help combat oxidative stress and inflammation.
Cavolo Nero and Chicken Thai Rice Soup: An aromatic, brothy soup perfect for cold days. Sauté ginger and garlic, add green curry paste, then chicken stock, sliced chicken breast, and jasmine rice. Simmer until cooked, stir in cavolo nero, and finish with lime juice. A serving provides 39% of your Vitamin C RDA.
5. Protect Cardiovascular Health
Cold weather can constrict blood vessels, raising blood pressure. Potassium, found abundantly in spinach, bananas, and beans, helps regulate blood pressure, alongside minerals like magnesium and calcium.
Spinach and Turkey Kofta Curry: A heart-healthy curry leaning on spices for flavour. Mix turkey mince with onion, garlic, and spices to form koftas. Brown them, then simmer in a tomato and coconut milk sauce with spinach. It's high in potassium, providing 965mg per serving.
A Sustainable Approach to Winter Wellness
This guide moves away from the concept of a punitive winter detox towards a sensible recalibration. The five recipes demonstrate that supporting your health through the darkest months doesn't require joyless eating or complicated routines. It's about making better-informed, delicious choices—one comforting, nutrient-packed meal at a time. All recipes are sourced from www.discovergreatveg.co.uk.
